No Time for Weight Loss? 4 Ways to Free up Time to End Your Excuses!

Organize Your Day to Win Time to Focus on Your Weight Loss Goal.

If You Do Not Make Time for Your Wellness, You Will Be Forced to Make Time for Your Illness. Unknown

Want a simple and delicious plan to start losing weight in your first week? Click below to listen to an interview with me, where I share exactly how:

Perhaps you’re now thinking: Spend an hour of my life listening to an interview, are you insane?! I’ve got stuff to do!

And I get it. People are busy. But with the average person spending almost 2.5 hours a day on social media, clearly, there is time – it’s just a question about how we’re using it. Remember that the next time you have fast food with your Netflix binge, as the cartoon above.

It’s such a myth that healthy eating is time-consuming, anyway. My client, Abhishek, says: I’m only spending a few minutes a day on my food – not more than it would take to order and wait for meal delivery

Those minutes invested resulted in an incredible slim-down for Abhishek, starting with losing over 4 kilos in his first week!

Spending Time on Getting Healthy Will Save You Time

As Abhishek explains, his new health and energy helped him make much better use of his time. Because as I share in the interview above (I’ll be nice and give you a quick tidbit!), life tends to magically fall into place once we get our eating right on keto.

Learning to eat healthily creates a domino effect: we lose weight, leading to better confidence… We get healthy so that we can say goodbye to doctor’s appointments… We get energetic, so we can enjoy the activities that we love… What could possibly be a better way to use our time on this planet?

But sadly, getting fit and healthy on keto can be a bit of a Catch-22. Because those of us needing a fitness strategy the most are often the ones whose lives are the most chaotic as a result of health issues.

I’ve shared before how I was a zombie at the end of my carb eating days. It was hard enough to get out of bed and get through the day, let alone to implement a health plan.

That’s why, as a keto coach, I’m passionate about helping my clients structure their days so that they can get their stuff done with minimum effort. That way, they can focus the greatest amount of energy on their keto plan, to achieve their health and weight goals! 

So are you ready to stop using “no time” as an excuse for not losing weight? Follow the steps below, and then add FAT-BURNING to your daily schedule!

How to Become an Efficiency Machine, to Make Time for Your Keto Plan:

1. Practice a Morning Routine

YOU are the most important thing in your life. Not your boss, your work, or anyone or anything else. (If you’re protesting now, thinking about your family members, I want to add: You must take care of yourself first, to be able to take care of others!)

So many people jump out of bed every morning to enslave themselves to someone else’s agenda: checking social media, responding to emails, taking calls, and so on. Then the rest of the day usually follows in the same manner. Stress, reacting to “emergencies,” and no time for working on yourself. 

I encourage you to flip it around. Start your day with tending to yourself, then to everyone and everything else. It will make you calmer, so that you can take care of your tasks in a more productive way – leading to saving time!

Keep your phone off and away while you’re practicing your morning self-care routine. Don’t succumb to the temptation to check your messages first thing in the morning: there will probably be at least one message there to either stress you or piss you off or do both, and then your morning peace is screwed!

For the past few years, I’ve been dedicating my mornings to a practice called The Miracle Morning. It’s six self-care practices (meditation, visualization, reading, writing, affirmations, and exercising) put together to give yourself the best possible start of the day.

Don’t worry: you can do each exercise as quickly as a minute. So no excuses: you can give yourself at least six minutes every morning! If not, set your alarm six minutes earlier.

Learn more about how to create your best morning routine in this blog post.

2. Use a To-Do List

So, you’ve completed your morning routine and set yourself up for a great start to the day. Now, you’re ready to get to work!

That still doesn’t mean jumping into your inbox. You should attend your agenda before others’, remember. Don’t risk spending your days in meaningless email conversations without making progress towards your goals.

Therefore, start with your actual work projects, and let’s discuss email in the next point.

Don’t fall into the trap of starting with quick or simple jobs so that you can feel “productive” by ticking off many tasks. Instead, follow the lead of the book The ONE Thing and ask yourself: What’s the ONE Thing you can do such that by doing it, everything else will be easier or unnecessary?

But don’t waste time in the morning pondering on this. Instead, decide on your priority by the end of the previous workday. That way, you’ll be ready to hit the ground running at the start of your day.

So each afternoon, write a worklist for the following day in order of importance. Put your Most Important Task first. Use a journal, an app, or the Productivity Planner

When you start on your first task in the morning, don’t continue to the next one before completion! To maximize your focus, you can try the Pomodoro Technique: work on your task for 25 minutes, take a short break, and repeat until done.

3. Inbox Zero

When you’ve worked on your Most Important Task, you’re ready to take on your emails and messages. You’re probably receiving hundreds of those every week. You must take control of them, or they will control you – and waste your time and energy!

I cleared out all of my inboxes a few years ago after reading the productivity bible Essentialism“Inbox Zero” means taking care of every single email and message by either responding, deleting, archiving, or putting into a folder.

With empty inboxes, there is no more overwhelm or feeling behind on my communication – because taking care of new messages only takes minutes once a day.

So sort out all of your emails and messages, and then deal with your new ones every day! Don’t dwell on writing the “perfect” response: something is better than nothing. Feeling guilty over not having gotten back to someone in a long time can ironically lead to lost relationships, whereas a short message keeps your network alive.

Respond to all messages in one batch every day, then leave your inboxes until the next day. Ping-ponging back and forth during the day is a complete waste of time. People can wait and learn to collect their thoughts when they know they don’t have unlimited access to you. Some won’t like it, but that’s not your problem.

4. Turn off Notifications

Protect your time by turning off ALL mobile notifications. (I’m assuming that you’re not an ER doctor and people will die from this advice, by the way.) Every mobile “ping” steals attention, and according to research, it takes over 20 minutes to return to your task at hand. 

Instead of taking calls from whoever feels like having a chat with you, schedule useful calls in your calendar. Beware of the word “useful”: don’t be afraid of requesting an agenda and decline an invitation if it’s not a good fit for you. Remember that time wasted is time away from working on your weight loss strategy!

Learn how to say no with grace in this article.


Congratulations – by implementing the above time hacks, you’ve now won plenty of time to invest in your keto plan!

How are you going to use your extra time to get fit on keto in the coming week? Please share it with me!

Alexia Bjarkan
Keto Coach

Alexia Bjarkan
alexia@thebenefactory.com

Keto Coach at The Benefactory.

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