Drop Kilos, Not Productivity: Weight loss hacks for busy professionals!

Long days and lack of structure 

Working long hours with not much structure can make it hard to lose weight, especially when you’re sitting for extended periods of time. It can also make it harder to find time to eat regularly, which can result in you feeling too hungry by the time you get a meal and end up overeating. Unfortunately long hours can’t always be changed depending on your job, but here’s a few things you can do to help: 

• If you have a desk job, break up periods of prolonged sitting by getting up from your desk to do some quick stretches or go fill up your water bottle.

• Pack lunch and filling snacks so you don’t go too long without eating. 

• See if you can fit in exercise in the morning before work if you have less energy by the end of the day.

Unpredictable schedules 

If your work schedule is unpredictable with hours and last minute meetings, it can make you feel less in control. It can make it harder to practice mindful eating which is required for a balanced diet, especially if you need to quickly grab something and not have much time to eat, making you less likely to take time to enjoy your food and listen to your hunger and fullness cues. 

What you can do:

• Plan meals in advance so you don’t feel rushed to buy something. 

• Start with at least one meal a day, taking time to sit down and enjoy the meal with no distractions, practicing listening to your hunger and fullness cues. 

Stress eating 

Sometimes food is used as a coping mechanism for stress and emotions. If your work is stressful, you might find yourself stress eating your favourite foods as a way of coping, which results in overeating and makes it harder to lose weight. You might feel short term relief from the stress, but it doesn’t solve the issue. Here are some ways to help you overcome stress eating: 

• Next time you feel stressed, start replacing food with another activity such as going for a walk or taking a few deep breaths. This will help you form a new habit. 

• Take time to think about what’s causing the stress and see if you can come up with any solutions. 

• Ensure you’re having a balanced diet and getting regular exercise which help reduce stress levels.  

Travel for work 

If your work requires travel, there can be less control over the food you have access to depending on what’s available. Some places will offer a buffet while other places you might be eating out a lot, particularly if you don’t have a kitchen at your accommodation. 

• Research ahead of time to find what will be available to you and plan accordingly. E.g. if you have a microwave, plan quick easy meals you can reheat. 

• If the place offers a buffet, add at least one serving of vegetables to your meal. 

• Find if there are any exercise facilities available such as a gym. If not, incorporate short walks and exercises you can do within small spaces in your room. 

Lack of sleep 

At the end of a long, busy day at work, you may feel tired but find it hard to get enough sleep. Lack of sleep can increase your hunger hormones in an attempt to give you more energy, but usually results in overeating. It’s important to take time at the end of a work day to wind down for bed. This is where a night routine is helpful. Here are some things you can start incorporating in your routine: 

• Schedule in light exercise such as a walk or yoga. 

• Allocate a small amount of screen time.  

• Do something that helps relax you such as reading, journaling or meditating. 

• Stop drinking caffeine by the afternoon to give it enough time to leave your system.