How Can a Busy Working Man Lose Weight?

Maintaining health and working schedule side by side is very important. People having jobs can’t spare time to take care of their health. People are compromising their health to make money to achieve a high living standard.

But it is also a reality that Health is wealth. You cannot enjoy your money if you have no health. A healthy person has a positive approach to life. He can perform everyday tasks more efficiently with a sound body and mind.

You can maintain good health despite your busy schedule. By following some tips and tricks, you can overcome your obesity and prevent multiple diseases.

Weight Loss Strategies

Obesity is a major disease that can affect work efficiency. You can follow some strategies to maintain a balanced weight or reduce obesity. These are not time-consuming so you can adapt them pretty well in your busy schedule.

1. Start with a Balanced Breakfast

Breakfast is the essential meal of the day. It helps to maintain an overall energy level throughout the day. To reduce weight, you should keep a small calorie count. Consume fewer carbohydrates and more protein in your diet.  

For breakfast, you can opt for two hard-boiled eggs with brown bread, which counts as a healthy weight loss breakfast by nutritionists. Try to avoid food having fats. Keep your breakfast simple such as oats or cereals. This will keep you healthy and free from diseases caused by high cholesterol levels.

2. Switch to Whole Foods

Include whole foods in your diet; whole food contains vitamins, minerals, and fibers that provide energy readily. For overcoming obesity, it is vital to consume a plant-based diet. Try to eat whole wheat and pulses maximum.

Fruits, green leafy vegetables, and salads are the best whole foods for weight loss and keep you energetic. The whole day also breaks down the piles of cholesterol that build in the body due to fatty acids and cholesterol-containing food.

3. Consume Protein-rich Diet

In your main meals, add proteins. It is the general mechanism of the body that, in the presence of protein, energy is taken from it. With this energy consumption, the extra sugar is added to the bloodstream, which gets eliminated from the body.

Different protein sources like seafood, nuts, and seeds count as a high protein diet for weight loss. You can add protein to your diet through meat, fish, eggs, lentils, nuts, and seeds. These diets are not heavy and digest by the body easily. Moreover, a small portion of them is enough for fulfilling the needed calorie count.

4. Eat in Portions

In order to reduce and maintain weight, it is crucial to take meals at a definite time and proportionately. You can make a diet schedule according to your age and body weight.

When you eat in proportions at different times, the body gets time to digest it. Maximum energy gets stored in body cells, and food does not store in the stomach.

5. Stay Hydrated

Hydration is the key. Our body requires water for chemical reactions and digestive mechanisms. If you do not eat enough water daily, nitrogenous waste will build in your body. This waste stores fats and forms globules that will lead to obesity.

So, it is important to drink plenty of water to remove toxins from the body via the kidney .it will filter your blood.

Water is essential, but you can also maintain hydration through different drinks. The drinks should contain vegetables and fruits.

6. Spare 15 Minutes for Exercise

In order to reduce weight, exercise is an essential element. You do not need to exercise strenuously for hours or go to a gym regularly. You can do exercise at home. There is no need for time taking exercise.

Just spare 15 minutes daily for exercise. But these 15 minutes should be continuous. Schedule your exercise pattern. There are different body exercise types like exercise for the upper body, lower body, and cardio. You can go with each type in one week.

How to Make a Diet Schedule?

To make a diet and exercise schedule, you first know about your energy intake and expenditure. This can be done through the TDEE calculator. This calculator is an online tool by which you can measure your calorie count and energy expenditure.

In order to use this calculator, you must provide some basic information. This information includes gender, age, height, weight, activity level, body fat in percentage, and the goal you want to achieve.

This calculator is not only for obese people. If you want to gain weight, you can also use this tool as it will tell you about the calorie count you want in a day.

After providing all the necessary information, it will generate a report. The report will tell you the required calorie count every day and a week. It provides the expected and required BMR, BMI, RMR, and IBW values.


Maintaining a healthy lifestyle has become difficult due to a hectic working schedule. People tired of their jobs do not spare time for gym and morning walks. But some strategies can be followed to lessen body weight.

These strategies require minimal diet modification, such as removing carbs and adding proteins. Simple but continuous and daily exercise of 15 minutes makes a huge difference in body condition.

These strategies can be made through TDEE calculators and deadly diseases.

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