I get it – life is busy. And as a working professional, it’s hard to make fitness and fat loss a priority. But it is possible to lose weight while working 40+ hours a week, and still be able to eat your favorite foods. And by following these five strategies, you can fit fat loss into your busy schedule without sacrificing time with family or other important priorities.

And remember to make yourself a priority too: a happy, health you is the best way to show up for your family and loved ones.

1. Make a plan and stick to it

The people you know who are in the best shape aren’t just winging it; they’re sticking to a plan, day after day. Sometimes it gets boring, but the true secret to fat loss is that it isn’t sexy and exciting. It’s routine and mundane, but it works. Go into each week with a plan for your workouts, a plan for your nutrition, and a backup plan for in case the unexpected happens. Don’t just go to the gym to f*ck around and do what you feel like. Create a workout plan (or use one of ours!) and execute.

2. Meal (and snack) prep to save time and money

Similar to the above, plan out EVERY meal – that way you’re not tempted to cheat in the moment. By spending an hour or two prepping on the weekends, you can set yourself up for a week of nutritional success. Take the guesswork out of the week with delicious, nutritious lunches and dinners that eliminate cravings and tough decisions. Just pop ’em in the microwave and go to town! You can check out our post on easy meal prep recipes to help you plan for success. We also publish easy and filling snack ideas – check our Diet Strategies category for more tasty tips for a variety of dietary needs and preferences.

3. Show up even when you don’t feel like it

You’re not going to have motivation every single day. In fact, you might not even feel “motivated” half of the days. But actually, you don’t need motivation: you need discipline. Think of how good you feel after each workout, and how satisfied you are after each meal-prepped lunch or dinner. And mostly, think of the long-term end goal, not the day-to-day fluctuating feelings. The only way to achieve weight loss success is by doing the dirty work day in and day out.

4. Never miss two workouts in a row

Stuff happens. Work (or personal) emergencies occur, and there WILL be times when you just can’t get to the gym. And that’s ok! But it’s important not to let this become a habit. Missing one workout, once in a while, is ok. But never let one missed workout become two – because then it’s so easy to fall into the trap of missing a third, and a fourth, and so on. And before you know it, you’re off the wagon and haven’t been to the gym in a month.

5. Optimize your workouts

Not all workouts are created equal. Some cardio activities just burn more calories in less time, and building muscle is going to benefit you way more in the long-term than spending endless hours on the Stairmaster. We publish a variety of muscle hacks that will help you optimize your time in the gym by building muscle fast. Or, you might find that you want a more personalized, one-on-one approach; this is where a personal trainer can really come in clutch. Check out Always Hungry Personal Training if you want an excellent trainer who offers both online and in-person training options and will customize your workouts and nutrition plan to YOUR life, rather than trying to fit yourself into a box.