4 Weight Loss Tips For Hectic Lifestyles

Maintaining a weight loss program can be a challenging experience. You’ve got to maintain your diet and exercise efforts despite the distractions that get in the way. Demanding schedules especially can interfere with your planned meals and exercise sessions. This article will give you 4 Weight Loss Tips For Hectic Lifestyles!

Tip # 1 - Make Protein The Focus Of Your Nutritional Plan

Regardless of your goals, protein should be the priority. Why is protein important? After water, the body is largely made of protein, and the body uses protein for thousands of necessary daily functions. Amino acids are the “building blocks” of protein. There are 20 of them and they have a common chemical “backbone” which links them together to form amino acid sequences or chains. It’s these chains that are then used to perform the daily functions mentioned above. Those functions include recovery, muscle growth, and muscle preservation. 

Also, a negative protein balance from a lack of adequate protein leads to a destructive metabolic state. In contrast, muscle growth takes place when the body is in a state of positive protein balance.(1)

Tip # 2 - Limit Simple Carbs

Carbohydrates are the body’s primary source of energy. They also promote muscle fullness and support recovery. However, too much of the wrong carbohydrates leads to unwanted gains in body fat. Processed and sugary carbohydrates should be avoided if your goals include a lean physique. It’s true you’ll find sugars in virtually everything, so learn to read labels. If the food item you’re considering has double-digit grams of sugar, put it back. 

Your meals should consist of real foods. Choose quality lean proteins such as chicken, lean red meats, and fish. Carbohydrates should come from oats, brown rice, sweet potatoes, yams, and whole grains. You should also liberally include vegetables in your nutritional plan.(2)

Tip # 3 - Stay Active!

What if you miss a planned exercise session due to a busy schedule? First, plan to make up that session as soon as you can. In the meantime, stay active as you go through your day. For example, if you’re going to work or school, park farther away. As you walk, walk briskly. Don’t take the elevator, take the stairs. If you spend a lot of time sitting, get up and move around. Is it break time? Take a walk. Whatever you can do to get some extra movement in will help until you can get to the gym. 

Tip # 4 - Miss Meals On A Regular Basis? - Use Shakes!

As mentioned, your meals should consist of real food. Rich believed in real food first, then supplements and 5% Nutrition has all the supplements you need. First of all, we have Shake Time, a real-food, no-whey protein powder. There’s also Real Carbs + Protein, which also uses real-food sources. These shakes can be used to replace a meal when your lifestyle keeps you from eating a planned meal. 5% also has Real Carbs and Real Carbs Rice. These can be mixed with Shake Time for a complete real-food meal.


Weight loss success depends on having a backup plan if a busy schedule gets in the way. By following our 4 weight loss tips for hectic lifestyles, you won’t be caught off-guard. Stay on track with our tips and make the progress you want!


  1. Nutrition and Diet Therapy, Cataldo, DeBruyne and Whitney, “The Chemists View of Protein” p.80-81
  2. Carbohydrates in the Diet | Oklahoma State University (okstate.edu)
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