The weight-loss tips for busy professionals

The weight-loss tips for busy professionals

Here presented weight-loss tips for busy professionals are specifically aimed at entrepreneurs, engineers and high-level corporate executives.

I write from my own experience as well, currently running two companies and doing some writing projects. It’s tough juggling every piece of your life. Especially if you have a young family, it’s challenging to get some time to exercise.

Although it would be easy for me to say, it’s just a matter of priority; it’s not that straightforward in real life. You have to create a system/routine that works for you so you can do it every day. I will talk about how to create a system a little bit later.

Now, let’s explore a couple of circumstances that may resonate with you and see how can we tackle them.

Circumstances where professionals find themselves

Here are the four circumstances in which busy professionals find themselves:

  • Professionals raising young kids 0-5 years old.
  • Professionals staying late to work long-hours for promotion or industry certification.
  • Professionals taking their lunch at their desk.
  • Professionals embodying all three circumstances above.

Let’s see how we can tackle each circumstance for the achievement of the weight-loss goal.

The weight-loss tips for busy professionals with young kids

If you are a professional with young kids and you find a hard time to exercise and lose weight, here are some suggestions:

  • First of all, you need to follow a personalised exercise programme tailored to your situation. Your exercise programme should consider your current active and nutritional lifestyle, weight loss goal, a situation with kids, etc.
  • Why not take frequent walks with your kids? Any time you can, pick up your kids and go on regular walks.
  • Why not take frequent bike rides with your kids at the back? Many parents take their kids for the bike ride sitting behind them. Kids will enjoy the ride, and you will get a decent workout done.
  • Ask your wife to take care of the kids while you exercise for at least 30 min per day. Support from your wife is instrumental in this case. Share a weight-loss goal with her and ask her to be supportive.

Raising a young family is difficult, but the most important thing you can do to lose weight in this situation is to adapt. The nature of children is that they are energetic and never still. You will be increasing your energy expenditure by running around with your kids, which is very good.

The weight-loss tips for busy professionals who tend to work late

If you are a workaholic, just as I am, you may feel like you don’t have time to exercise. Sometimes, you may be in a situation where you need to choose between your promotion or your health. Choose your health, above all.

Here are some suggestions when working hard and staying late:

  • Get up every thirty minutes, stretch your legs, take a sip of water and take a walk for a couple of minutes. These short breaks are crucial for your productivity.
  • Why not get one of those standing desks or treadmill desks?
  • When you plan to take a phone call, stand up and walk while you speak.
  • If your company has a Gym on campus, engage in at least thirty minutes of a personalised exercise programme.
  • If you are sitting for 8+ hours, your nutrition needs to be spot-on. For energy during the long workdays, please avoid energy bars, coffees or chocolate. Always have plenty of fruits and low-calorie healthy snacks. Although nuts are healthy, please be careful with how many nuts you consume. They are usually high in calories. A couple of them per day will usually be sufficient.

Fancy offices, titles and promotions can easily seduce you, but if your goal is to lose weight, you have to make sacrifices. By losing weight, you will have more energy and be happier. Work is always going to be there.

The weight-loss tips for professionals who tend to have lunch at their desks

This is a common habit among busy professionals. I have been there myself. It’s not a very healthy and recommended habit.

So here is what you can do in this case:

  • The best approach is to stop having your lunch at your desk. Get outside. Sit in the park or anywhere which is not your desk. This way, you will rest your brain and take the working pressure off your mind.
  • If you really need to eat your lunch at your desk, choose something very light, low in calories. The worst thing you can do is consume 500 calories lunch and then stay sitting in front of your computer. If you own a standing desk or treadmill desk, it will be better in this situation.
  • Here is something I advise you to try. 30 minutes before you plan to sit and take your lunch, have two glasses of water. Scientists determined that two glasses of water before your meal can signal the feeling of fullness to your brain. So, try it out.

To lose weight, we need to increase our daily expenditure above our daily calorie threshold. By taking our lunch at our work desk, we risk lowering our daily energy expenditure and increasing stress from our work, impacting the weight-loss results.

Create a system that works for you and stick with it

Creating a system and following it religiously every day is a way to go for most professionals. The trick is to create a system that works for you.

For example, you may find it doable to get up early, before your kids, and do at least 30 min personalised workout ( for weight loss: a mix of cardio and resistance training proved to be the best workout structure ). Another example is if you work at your company’s campus, you can do your workout at lunchtime or after work before you come home.

So, think about it what kind of system you can create and stick to it daily. Success in any endeavour is all about the system. Create your own, be consistent and lose weight.


In conclusion, if you are a busy professional struggling to lose weight, assessing your current circumstance and creating a system that works for you is the key.

Until next time,

Damir Pervan, Founder and CEO of TrainChampion | Online weight-loss platform

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