10 simple mantras to lose weight on a busy schedule

Shaik Moyeenuddin

June 6, 2023

In today’s fast-paced world, finding time for ourselves can be a challenge, especially when it comes to maintaining a healthy lifestyle. However, when it comes to weight loss, it’s not just about finding time, but also adopting the right approach. If you have a busy schedule and are looking to shed those extra pounds, we’ve got you covered. 

 In this article, we will explore ten simple mantras that can help you lose weight even on a tight schedule. These mantras are designed to be practical, efficient, and easy to incorporate into your daily routine, allowing you to achieve your weight loss goals while managing your busy lifestyle.

Check out our 10 suggestions below:

1. Let Go of The All-Or-Nothing Mindset

Release the all-or-nothing mentality, which leads many individuals to believe that they must spend an hour at the gym or consume a diet filled with superfoods in order to achieve good health. Unfortunately, when they are unable to meet these expectations, they tend to abandon their efforts altogether. 

However, experts emphasize that every small action towards a healthier lifestyle holds value. View each choice as an opportunity to prioritize your well-being. For instance, if you missed a workout, rather than indulging in a pizza for dinner, opt for a smaller portion of a nutritious meal.

Also, don’t give up after a single failed attempt. If you’ve missed a workout, don’t wait until next week to start again. If you’ve had an unhealthy lunch don’t use this as an opportunity to also have an unhealthy snack and dinner.

2. Consume Smaller Portions

If cooking or having separate meals prepared at home is not feasible for you, don’t worry. Who says you have to follow a specific diet to achieve weight loss? Simply focus on eating smaller portions – opt for appetizer-sized servings, skip dessert, and if you’re at a buffet or dining at home, avoid going back for seconds. This approach is one of the simplest ways to reduce your calorie intake and support your weight loss goals. And keep in mind that these smaller portions need to be balanced with all the right nutrients.

3. Increase Fiber Intake

Ensure that you consume a minimum of 30 grams of fiber per day, deriving it from natural food sources rather than supplements. A recent study conducted at the University of Massachusetts revealed that individuals who achieved this daily fiber goal lost nearly as much weight as those who adhered to a complex diet plan consisting of 13 different components. Whole grains, beans, fruits, and vegetables are excellent sources of fiber that not only promote a feeling of fullness but also reduce the temptation to indulge in high-calorie junk food. 

If you add veggies and salads to both your main meals and fruits to all your snacks, it’s a great way to consume your fibre in the most flavourful way.

4. Avoid Skipping Meals

It is crucial to distribute your calorie intake throughout the day. Going for more than four or five hours without refueling can have negative effects on your metabolism, hormone levels, and insulin response. 

Furthermore, it can lead to unhealthy food choices when you finally have a meal. It’s worth noting that many individuals who struggle with weight are not necessarily overeating but rather have erratic eating schedules, such as having only a cup of tea in the morning and then waiting until late lunch for their next meal. Consistency is key for weight loss, whether it involves three balanced meals and a couple of small snacks or five mini meals.

5. Stay on the move

While it would be ideal to have a full hour for a workout session, you can still burn calories by engaging in moderate exercise in shorter intervals throughout the day. If you can allocate 10 minutes in the morning, another 10 minutes during lunchtime, and a final 10 minutes in the evening, for a total of five days a week, you’ll be making significant progress towards your fitness goals. By staying consistently active and incorporating these shorter bursts of exercise into your busy schedule, you’ll be in the zone and on track towards achieving your desired outcomes.

6. Make Food Substitutions

Opt for healthier alternatives by removing cheese from your sandwich, avoiding creamy dressings on salads, skipping aerated drinks in favor of water, and cutting out sugar from your tea. These simple food swaps can lead to significant calorie savings over the course of a year. By making these small changes to your food choices, you’ll be reducing unnecessary calories and moving closer to your weight loss goals.

7. Manage Your Anxiety Effectively

It’s essential to take control of your anxiety levels as stress significantly impacts your appetite, food intake, and the way your body processes calories. Unfortunately, many individuals underestimate the profound effects that stress can have on their weight and overall well-being. 

By actively managing your stress and finding healthy coping mechanisms, you can better regulate your eating habits, make conscious food choices, and support your weight loss efforts. Recognizing the link between stress and its impact on your body is a crucial step towards achieving a healthier lifestyle.

8. Prioritizing Sleep

Ensuring you get enough quality sleep is essential for your body to function optimally. Insufficient sleep can result in low energy levels, hindering your ability to complete workouts effectively. 

Moreover, it can trigger cravings for sugary and fatty foods, which may provide a temporary energy boost but can also contribute to weight gain. By making sleep a priority, you provide your body with the necessary rest it needs, improving your energy levels, reducing cravings, and supporting your weight loss journey. Remember, quality shuteye plays a vital role in maintaining overall health and achieving your desired fitness goals.

9. Opt for High-Intensity Workout

Numerous studies have demonstrated that engaging in a 20-minute high-intensity interval workout (HIIT) can potentially burn more calories compared to spending 45 minutes on the elliptical machine. 

HIIT involves short bursts of intense exercise followed by brief recovery periods, making it a time-efficient and effective option for calorie burning. By incorporating high-intensity workouts into your fitness routine, you can maximize your calorie expenditure, improve cardiovascular fitness, and enhance weight loss outcomes. Consider adding HIIT exercises to your regimen to optimize your workout sessions and achieve your fitness goals efficiently.

10. Benefit from The Power of Technology 

Leverage high-tech solutions such as fitness apps like HealthifyMe and wearable devices like fitness trackers to streamline your fitness journey. These tools not only save you time but also simplify the process of adhering to a specific plan and achieving your daily fitness or calorie goals. 

Additionally, having a fitness tracker on your wrist acts as a constant reminder to stay active and motivated. By utilizing these innovative technologies, you can stay on track, monitor your progress, and make informed decisions to propel your weight loss efforts forward. Embrace the convenience and benefits of high-tech solutions to enhance your fitness experience and make sure you don’t turn off those helpful reminders!.


To achieve a healthier lifestyle and lose weight on a busy schedule, it’s important to let go of the all-or-nothing mindset. Instead of feeling discouraged by missed workouts, make healthier choices throughout the day. Eat smaller portions and be consistent in meal timing  to steady metabolism and make healthier food choices. Keep yourself active by fitting in short bouts of exercise throughout the day. Manage stress levels, prioritize getting enough quality sleep to support your overall well-being and consider incorporating high-intensity interval workouts into your routine. 

HealthifyMe Suggestion

The first thing to always remember is your fitness journey isn’t achievable in a day or a week. Developing healthy habits, burning fat, increasing muscle etc all take time and effort. While making long-term fitness goals, remember to emphasize on the short-term ones as well. For example, if weight loss is your overall goal, while working towards it, you need to focus on short-term goals such as drinking enough fluids, eating more protein and getting enough sleep.


Losing weight on a busy schedule is indeed challenging, but it is not impossible. By incorporating these ten simple mantras into your daily routine, you can make significant progress towards your weight loss goals. Remember, every small step counts, and by adopting these mantras consistently, you can achieve weight loss success while juggling a busy schedule. So, embrace these mantras, stay committed, and watch yourself transform into a healthier, fitter version of yourself.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. Can I really lose weight on a busy schedule?

Yes, you can definitely lose weight on a busy schedule. By adopting simple mantras like prioritizing balanced meals, meal prepping, and making smart food choices, you can effectively manage your weight even with a busy lifestyle.

Q. How can I find time to exercise on a busy schedule?

Finding time for exercise can be challenging, but even short bursts of physical activity throughout the day can make a difference. Incorporate activities like taking the stairs, going for a brisk walk during lunch breaks, or doing quick bodyweight exercises at home.

Q. Is it necessary to follow a specific diet plan to lose weight?

You don’t necessarily need to follow a specific diet plan to lose weight. Focus on portion control, eat balanced meals, include fiber-rich foods, and make healthier food swaps to reduce calorie intake.

Q. Can I snack while trying to lose weight?

Yes, you can snack while trying to lose weight. Opt for nutritious snacks like fruits, vegetables with hummus, or Greek yogurt. Avoid processed snacks and opt for healthier alternatives to satisfy your cravings.

Q. How important is drinking water for weight loss?

Drinking an adequate amount of water is essential for weight loss. It helps control appetite, boosts metabolism, and prevents overeating. Aim to stay hydrated throughout the day and limit sugary drinks.

Q. Do I need to completely eliminate certain food groups to lose weight?

It’s not necessary to completely eliminate food groups to lose weight. Focus on moderation and portion control. Include a variety of foods from different food groups to ensure a balanced and nutritious diet.

Q. Can stress affect weight loss progress?

Yes, stress can affect weight loss progress. High stress levels can impact appetite, food choices, and hormone levels. It’s important to manage stress through relaxation techniques and self-care practices.

Q. How many hours of sleep should I get for weight loss?

Aim for 7-8 hours of quality sleep each night. Inadequate sleep can disrupt hormones, increase cravings, and hinder weight loss progress. Prioritize a consistent sleep routine for overall well-being and weight management.

Q. Can technology help with weight loss on a busy schedule?

Yes, technology can be a helpful tool for weight loss on a busy schedule. Fitness apps, meal tracking apps, and fitness trackers can provide guidance, motivation, and help you stay on track with your goals.

About the Author

Shaik Moyeenuddin (or Moin, as he is known to those around him) completed his MBA from Bangalore University before choosing to change the path his career would take. He became a Certified Personal Trainer from ACE, specializing in Weight Management, and Strength and Conditioning. Moin has been a regular contributor to more than 15 different fitness magazines in his 6 years in the field. Having joined a bunch of like-minded individuals at HealthifyMe, he currently serves as Principal Fitness Trainer at the company. "Eat healthy and don’t tie yourself to targets, enjoy your workout instead," he says to anyone looking to improve their fitness levels.

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11 responses to “10 simple mantras to lose weight on a busy schedule”

  1. Great post about mantras to loss weight. I really appreciate your efforts put on this post. Thanks for sharing this

  2. I have been looking for this Weight Loss article. Found this article link in the social media and read it once. Became addict of your website. Keep blogging. Thanks.

  3. Really awesome and simple mantras. We should make these mantras our habit to live a healthy life.

  4. Weight loss is a tough task in this sedentary lifestyle but not impossible. Thank you for sharing such simple ways that can be followed on a daily basis to get the results.

    • Hi Shambhawi,

      I am Habil from Team HealthifyMe. We’re happy to be able to help you with your fitness journey. We hope to continue being by your side for a long time to come.

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