Losing weight is hard no matter what your circumstances. Losing weight while you have a full-time job is even more difficult. It's understandable if you think that having two jobs makes it impossible for you to lose weight. However, that's not the case. Even if your free time is non-existent, you can still find ways to lose weight. In turn, losing weight will make you feel better about yourself, which may give you the energy you need to perform at a high level at both jobs.
Step 1
Look at your schedule and figure out where you have free time. Ideally, if you can clear one consecutive hour with no interruptions three or four times a week, you've got time to exercise. It might be your lunch hour, or it might be a brief period before you start working for the day or after you're done. Your goal is to maximize this period of time.
Step 2
Perform exercises that are efficient and effective, but don't take up too much of your time. Both circuit training and elliptical training shred fat quickly and make the absolute most of your time.
To perform circuit training, perform a moderate number of reps of a given exercise. Then, without resting, move onto the next exercise and perform the same number of reps. Continue doing this until you've worked out your entire body, which should take about 20-30 minutes.
To interval train, begin by walking or jogging for about a minute. When the minute is up, sprint as fast as you can for 20 seconds. Repeat this cycle as often as you feel comfortable. As your stamina builds, add more intervals to get a better workout.
Step 3
Use your busy schedule as a means for committing to a healthier diet. Schedule your meals in advance and stick to your plan. Bring your lunch with you each day so that you're forced to eat something nutritious. This can help you to not only develop better eating habits, but it'll also save you some money.
Step 4
Refrain from excessively cheating on your diet. Indulge yourself in the occasional cheat meal--you certainly deserve it after working two jobs--but limit your damage. Your days off from work, rare as they may be, shouldn't be days where you forget about your diet. There's nothing wrong with a cheat meal to reward yourself, but resist the urge to make it a cheat day or cheat week. Get right back to your diet and you'll see positive results.
Tips and Warnings
- You're bound to get frustrated at times due to your lack of free time and your constant dedication to your goals. At these times, remind yourself that you are making time for yourself, but you're using that time to better your situation. It doesn't hurt to remind yourself that, even though you're in a tough spot with two jobs, you're doing more than most people who have far less responsibility. Be as patient with yourself as you possibly can. Having two jobs is tough, and slip-ups are inevitable. But if you stay the course, you'll see results.
- Before you begin your exercise program, talk to your doctor and make sure you don't have any issues that would prevent you from working out regularly. Keep late-night meals to an absolute minimum. There will be nights where you come home from your second job, and all you want to do is eat. However, you don't need a huge meal when you're going to bed an hour later. If you have to eat, have something small that will hold you over until the morning, but don't go any further than that.
