“Busyness” is the most challenging obstacle when it comes to fat loss. Many would consider fat loss for busy people to be impossible.
Just ask the workaholic or even yourself.
Let’s face it…everyone is busy.
Some more than others but the fact is, even the busiest of people manage to workout, take care of their families, work their jobs and still have a life, too.
Today, I’d like to give you some strategies to make fat loss easier and more doable especially if you’re someone who is ‘too busy’ all the time.
Let’s stop making excuses and let’s just get it done.
Food Prep Fat Loss for Busy People
I’ve said it before and I’ll say it again: prepping food ahead of time is the number one way to give yourself the best chance of success with a fat loss diet.
Is prepping your food the only method of fat loss for busy people?
Of course not.
It makes things so much easier.
Think about it for a second. By skipping a once or twice weekly food prepping extravaganza, you then have to figure out what you’ll be eating for every meal, every day.
Even if you were only making dinner every night, that’s still 7 meals you have to make from scratch. And when you’re short on time, making meals from scratch just isn’t a fun option.
I always recommend my online coaching clients to prep food ahead of time. Not only will they know what they’re eating, but they’ll save way more time over the course of the week.
So here’s what to do…
Pick two days and set aside about an hour to make big batches of protein, carbs, veggies etc. I like Sundays (because they’re usually a little more low-key) and one day during the week (Wednesday or Thursday).
You’re starving. It’s been a while since you’ve eaten and you need something quick. You can either order a pizza from down the street OR you can open the fridge and heat up a meal in minutes.
As far as fat loss goes, the second one is likely to win every time.
I think people get the wrong idea about prepping food. Maybe they think it’s only stuff bodybuilders do or they think that ‘food prep’ means making 5-star meals.
Sure, you want what you make to taste good, but you don’t need to spend tons of time cooking.
That’s why crockpots and ovens were invented. For fat loss for busy people.
With the crockpot you can make chili, bbq pulled chicken, slow-cooked steak tips or pork. The options are endless.
Here’s my famous chili recipe:
2-3lbs of lean ground beef (you can also use ground chicken or turkey as well)
1 large can of tomato sauce
1 large can diced tomatoes
1 packet chili seasoning
frozen veggies (I like onions, peppers, corn, but you can throw in your preference of veggies
Brown the meat first and then toss everything into the slow cooker and let that baby go for 5-6 hours depending on the temperature. This should give you plenty of quality meals throughout the week and save you tons of time as well.
For bbq chicken, simply throw some boneless, skinless chicken breasts into the crockpot (2-3lbs works well) and add 1 cup of hot sauce and 1 packet of Hidden Valley Ranch dressing mix. Once that cooks for 5-6 hours, simply shred with a fork and you’ve got tender protein packed chicken ready to be devoured.
These two recipes are some of my favorite fat loss strategies for busy people.
As far as carbs and vegetables go, you can make big batches of rice or potatoes which don’t take much time at all (hour tops), and you can make frozen veggies super quick. No shame in the frozen veggie game!
Keeping it Simple, Fat Loss for Busy People
Ok, so maybe even prepping food is too big of a step right now.
You can still lose fat and here’s how.
Without any food prep, you’ll need to establish some simple nutrition guidelines to follow to help set yourself up for fat loss success.
Fat loss for busy people is possible with these 3 nutrition guidelines
- 3-4 meals per day
- 1-2 palm sized portions of protein at every meal
- fill half your plate or dish with vegetables
If you do these 3 simple things, chances are you will start to drop fat. No counting calories or food prep required.
Now, with these 3 rules in mind and no food prep, you’ll likely be buying ready-made food from the grocery store.
This is perfectly fine if that’s your only option at this point.
Here are some great choices that you can buy right from the grocery store that are already cooked or take only a minute or two in the microwave:
- Rotisserie chicken (Usually like $5-7 which should provide enough protein for multiple meals)
- hardboiled eggs
- greek yogurt
- beef jerky
- deli meat
- bagged veggies
- frozen veggies
- fresh or frozen fruit
- 1-minute rice
- bread for sandwiches
Fats and Extras
- natural peanut butter
- olive oil
- protein powder (whey and casein)
- water, diet sodas, seltzers, Mio flavoring for water
Now, even just from these options above, you could come up with several meals to eat throughout the week that would help you hit your fat loss goals.
Fat loss for busy people doesn’t have to be crazy complicated. And if you’re busy as it is, following the guidelines above can be a great start. I won’t say that following something like this will work indefinitely, but it’s a great start for sure.
Another tip is to make your biggest meal of the day the one where you’re the hungriest. I know it sounds pretty simple but with all of the misinformation about not eating this and that at this time or that time it’s no wonder people’s heads aren’t spinning.
A quick example is you work all day and are so busy during the day that you almost forget to eat, yet you’re ravenously hungry at dinner time.
The simple solution would be to make your dinner the largest meal. This way, you feel satiated before going to sleep and can still accomplish your fat loss goals.
Fat Loss for Busy People Strategies for Dining Out
Going out to dinner can be tons of fun. But it can also be a bit stressful if you’re dieting for fat loss.
Should you order similar things as everyone else or get the ultra-low-calorie option and not really enjoy your meal?
That’s a tough question, actually, and I can’t really answer it for you. But, I do have some tips for dining out that’ll possibly make your meal a little bit better and help you stay on track with your diet.
Whether it’s a work party, dinner with friends, or just a meal out on the town, you don’t have to make yourself crazy debating whether to hold the bun, the cheese, the sauce, or the flavor and fun.
Here are some simple swaps you can make while dining out to save yourself some calories while still enjoying yourself:
- Opt for grilled, broiled, or baked dishes if possible
- grab the chicken sandwich instead of the burger
- OR if you want the burger skip the fries and get a side salad instead
- Go double or nothing on the veggies and get the entree you want
- If you’re drinking (which you will be) keep your meal lower in fat if possible
- Say screw it and get whatever the heck you want
Dining out doesn’t mean diet sabotage. Even if you eat whatever you want you can still drop fat.
But here’s the deal.
Eating out every now and then and getting whatever you want is ok, but doing this multiple times per week…now that may make it a bit tougher to hit your goals.
You can make these simple swaps to spare some calories or you can count it as a free meal and get right back on your diet the next meal.
That part is up to you.
Either way, you still have to be consistent over the long run in order to hit your fat loss goals.
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I hope the tips in this article gave you some actionable advice that you can put into practice so that no matter how busy you are you can still achieve your fat loss goals.
If you want more tips like these to help you lose fat, get stronger, and dominate life, join my VIP newsletter below. As a thank you for joining the community, I’ll send you a free copy of my “10 Commandments of Fat Loss” ebook.
See you on the inside.