14 Weight Loss Tips for Busy Women

Today, I’m sharing 14 weight loss tips for busy women that are both effective and easy to implement. So, whether you’re looking for diet or exercise tips (or both!), there are weight loss ideas here that will help you finally shed those frustrating pounds.

Their schedule is among the many reasons women list for not being able to lose weight (or keep off weight in the long run). They’re busy! They don’t have time to cook elaborate meals or hit the gym for hours on end. If that sounds like you, and weight loss is something you desperately want to achieve, know that there are weight loss tips for busy women that can work. And I’m here to help!

Cook once, eat all week

One of the best weight loss tips for busy women is to cook once and eat all week. Planning ahead by cooking large meals on the weekends and then portioning them out into smaller containers for the week ahead will save you time (and money) in the long run. Not to mention, it’s a healthy way to eat since you’re more likely to make healthier choices when cooking at home as opposed to ordering takeout.

Make time for breakfast

Another weight loss tip that’s easy to implement is making time for breakfast. Many women skip breakfast because they’re rushed in the morning. Waking up 15 minutes earlier can solve this problem…but the deeper problem is usually not believing that you deserve to take your own time to take care of yourself. Eating a healthy breakfast can help you lose weight while skipping breakfast can make you more likely to indulge later in the day. So, make sure you find time to eat something nutritious in the morning.

Prepping your breakfast the night before can be a great way to save time in the morning and not feel so rushed. In addition, something as simple as overnight oats or a veggie omelet can make all the difference in your weight loss journey.

Here are some other quick, healthy breakfast ideas:

• Hard-boiled eggs
• Avocado toast
• Greek yogurt with fruit
• Quinoa breakfast bowl
• Oatmeal with nuts and seeds

Ask for help

If you’re like many women, you’re trying to fit too much into every day because you feel like if you don’t do it, who else will? But that mindset can lead to weight gain rather than weight loss.

One of the best weight loss tips for busy women is asking for help when needed. Maybe it means hiring a babysitter so you can get out for a walk or asking your partner to cook dinner. Whatever it is, delegate when you can. It’s okay to ask for help! And it might be exactly what you need to finally reach your weight loss goals.

In addition to asking for help at home, you can also give yourself permission to find someone who will assist you with your weight loss goals by helping you stay committed and accountable for the long run. Weight loss coaches (like myself) who work with busy women can significantly assist your weight loss journey.

Check out some weight loss success stories from my clients next!

Set realistic goals

When it comes to long-term weight loss, setting realistic goals is key. If you’re trying to lose 100 pounds, that’s amazing! But losing weight at a healthy rate (1-2 pounds per week) is more likely to lead to long-term success than crash dieting or quick weight loss.

Think about what you can realistically accomplish, given your schedule, and make a plan to achieve those goals.

Be active throughout your day

Relying solely on exercise to lose weight is a failing strategy because you can never outrun your fork. If you’re an exerciser already, fantastic, keep going. But if you’re not currently exercising, it’s important to know that being active throughout the day can lead to significant health improvements, even if it’s just 10 minutes of activity a day. The goal here is to build up your healthy daily habits.

 

Schedule your workouts

If you schedule a doctor’s appointment, you’ll make time for it. But why aren’t we applying that same logic to our workouts or walks? One weight loss tip for the busy woman that can help is scheduling your workouts into your calendar, just like you would any other important appointment. That way, you’re more likely to make time for it and less likely to skip out.

Drink lots of water

Staying hydrated is vital for healthy weight loss, but it’s also essential for your overall health. Drinking lots of water during the day helps keep you feeling full and may even help to reduce cravings. Plus, it’s a tip you can implement right away. Along with keeping you full, staying hydrated comes with all kinds of other impressive benefits, like improved energy levels, brain function, and skin health.

Here are some extra tips to help you drink enough water each day:

• Invest in a reusable water bottle and keep it with you throughout the day—you might even get one with hour markers to help you hit your daily water goals
• Add some fruit (like lemons or strawberries) to your water for a refreshing twist
• Drink a glass of water before meals to help fill you up

Cut back on processed foods

Processed foods are chock full of unhealthy ingredients that can interfere with your weight loss efforts. If you’re trying to lose weight (or improve your health in general), limiting processed foods is one of the best things you can do for yourself. Instead, prioritize eating whole and unprocessed foods like fruits, vegetables, and lean protein.

You don’t have to go cold turkey – start by cutting out processed foods one at a time and slowly transitioning to a more wholesome diet.

Cut back on alcohol

If you’re looking to lose weight, one of the best things you can do is cut back on alcohol. Alcoholic beverages are packed with calories and can contribute to weight gain. So, if you’re serious about losing weight, it’s best to cut back on how much alcohol you’re consuming.

Get enough sleep

Another easy weight loss tip for busy women is to make sure you’re getting enough sleep. When well-rested, you’re less likely to make unhealthy choices and have more energy for exercise. Aim for 7-8 hours of sleep each night for best results. If you’re thinking, “I’m too busy for eight hours of sleep!”, consider this: when you’re well-rested, you’re also more productive, so you may actually end up getting more done in less time.

Prioritize protein

Protein is an essential nutrient for weight loss. Not only does it help to keep you feeling full, but it also helps to boost your metabolism. So, when you’re focusing on losing weight, be sure to include protein-rich foods at every meal and snack. Some of my favorite protein sources include lean meat, fish, eggs, dairy, legumes, and nuts.

Clear out the clutter in your kitchen

Decluttering your kitchen is one weight loss tip that doesn’t get talked about enough. When your kitchen is full of unhealthy junk food, it’s harder to make healthy choices. Also, when you’re busy and in a rush, it’s easier to grab whatever is quick and easy – usually unhealthy junk food. So, do yourself a favor and clear out the clutter in your kitchen. Throw away the unhealthy junk food and make room for healthy, weight-loss-friendly foods.

Keep healthy snacks at eye-level

When you’re in a hurry and trying to make healthy choices, reaching for whatever is quick and easy is easy. But if healthy snacks are the quick and easy options, you’re more likely to make healthy choices. Move some things around so you can store healthy snacks at eye level in your fridge and pantry. This strategy helps you make healthier choices even when you’re in a hurry.

Make small changes

An “all or nothing” attitude won’t serve you well when trying to lose weight—trust me, I know from personal experience! When you’re having trouble sticking to your weight loss goals, try making small changes instead of big ones. 

For example, if you’re trying to limit processed foods, start by cutting out one processed food at a time. Or, if you’re trying to increase your water intake, start by adding one extra glass of water each day. Small changes are more sustainable and will help you reach your weight loss goals in the long run.

So, you have 14 effective, easy weight loss tips for the busy woman! Implementing even just a few tips can help you achieve your weight loss goals and maintain your results. And remember, slow and steady wins the race regarding weight loss. So, don’t get discouraged if you don’t see results immediately – keep at it, and eventually, you’ll reach your goal weight!

Learn more about how to work with Jen here.