Suppose you work 10 to 5 in your working place and it makes you feel tired.Your body is worn out even if you have just been at your seat all day,and if you eat when stressed,it only gets worse.Even if you are not leading a sedentary lifestyle and are actively making an effort to achieve your health goals,simultaneously juggling your hectic work shedule and routine visits to the gym may not be giving you the results you expect.But you might have sufficient rest and leading a stress free life .So if you want to know how to lose weight without having to disrupt your work schedule too much,it's time you switched to a new and more important effective routine.
[A] FIRSTLY, plan your workouts.It will help you chalk out a fitness routine.If you work at a 10 to 5 job,use a daily planner to prioritise your everyday activities and schedule specific time slots for your workouts.You can create this time table every weekend for your self to follow during the course of the next week.Treat your exercise as you would treat meetings and appointments at work.Be on time for your workout,go through with it and give it your best.If you have a clear schedule laid out in front of you it surely motivate you to stick to it and weight loss won't seem impossible.
[B] SECONDLY, EXERCISE EARLY IN THE MORNING : Early morning exercise is said to be the positive effects.Scheduling your exercise in the evenings after office hours has more disadvantages.You are more likely to skip gym post work than you would before you head to the office,and this could be due to several factors such as late meetings,social events that you can't avoid or even hitting the pub during happy hour with your colleagues.
[C] THIRDLY,CALORIES SHOULD BE TRACKED : It is essential to ensure you are sticking to the required amount and not going overboard.There are several apps you may follow to count your calories and help you maintain your diet.It will help you to achieve your weight loss and fitness goals and also help you to understand portion sizes,nutrition value of ingredients in your diet.
[D] FOURTHLY, PLAN YOUR MEALS AND COOK YOURSELF : Cooking your meals yourself will help you keep an exact tab on your calorie consumption.If you have no time to prepare a meal in the morning you could always pack some leftover from previous nights dinner or just carry a whole wheat bread sandwich with veggies.It will prevent you to order food from outside.
[E] FIFTHLY, STORE HEALTHY BREAKFAST AT WORK : Healthy such as fresh fruits,oats,protein bars,dried fruits,nuts or jar of peanut butter  should be kept for breakfast.It will cut down the time you would usually take to plan and prepare breakfast at home.Moreover,you may bring fresh yogurt and add some fruits for flavor.By this way you could keep shuffling between these healthy breakfast options to break the monotony.
[F] IN SIXTH PLACE, HEALTHY FOODS MUST VISIBLE AT YOUR DESK :Whether it's a cup of nuts or some fresh fruits your line of vision always has food that is healthy for you to consume and will not lead to weight gain.This will satiate your hunger and help you get healthier in the long run by ensuring you avoid unhealthy food.
[G] IN SEVENTH PLACE, EXERCISES SHOULD BE CONVENIENT : To avoid your prolonging your day any further by walking up extra early you could join a gym close to work and pop in either before or after work,according to your convenience.You could rent a locker at the gym to keep your gym gear and exercise for a minimum of 30 minutes a day.It will ensure you have your schedule in place and you don't skip workout even for a single day.
[H] IN EIGHT PLACE, EXERCISE WITH FRIENDS : You will be motivated by social group or friends.So always get your colleagues to go for power walks with you after lunch or climb the stairs multiple times a day instead of taking the elevator.
[I] IN NUMBER NINE, TAKE JUST ONE DRINK :Alcohol is your worst enemy,while you need not necessarily have to give up drinking at all,but you could abide by a one drink rule whenever you go out with your colleagues or friends to the local bar.Don't let the happy hours and fried treats lure you away from this cardinal rule of weight loss.
[J] FINALLY, DURING WEEKEND YOU SHOULD WORKOUT : If you miss a day of working out during the week you have the weekends to compensate for it.Wake up early in the morning on a Saturday and perform the exercises you would missed during the week,This will keep your schedule going uninterrupted and help you achieve your goals faster and faster.

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