For many working adults, staying fit can feel almost impossible when long meetings, deadlines, and commuting take over the day. Online coach Reggie Wright recently shared what he calls his “lazy hacks” for staying in shape despite a packed schedule. In his recent Instagram post, as an engineer working 40+ hours/week, he explained, “If you work 9-5 or 7-6, schedule your first meeting with yourself at 5 am or 6 am. By 6 pm, you’ll be tired, stressed, and full of excuses.” He also advised simplifying food decisions, saying, “Choose 3-4 meals you repeat and buy the ingredients every week.”

Wright emphasised building meals around the proper nutrients, noting, “Aim for 40-50g of protein and a fist-sized portion of produce every time you eat. It keeps you full, balances blood sugar, and prevents late-night binging.” 

He also pointed out how hydration can help control cravings: “When you crave a snack, drink 300–400ml of water and wait 10 minutes. If you still want it after that, have a controlled portion. Most cravings fade before the timer’s up.”

Instead of carving out extra time, he suggested creating movement during work hours and setting boundaries around late-night eating to support recovery and consistency. 

Why morning workouts tend to work better for consistency

Ashlesha Joshi, fitness dietician and nutritionist at Tone 30 Pilates, tells indianexpress.com, “Morning workouts work well because they leverage the body’s natural hormonal environment and reduce decision fatigue. Cortisol levels are higher in the morning, which helps with alertness, energy mobilisation, and overall readiness for exercise. When workouts happen before the workday begins, individuals avoid the cumulative fatigue and stress that builds up through long hours at the desk. Morning exercise also creates a positive behavioural loop.” 

She adds that people who train early are more likely to make better food choices, hydrate adequately, and maintain steady energy levels through the day. Most importantly, early sessions remove the risk of last-minute cancellations that usually occur when work deadlines, commutes, or mental exhaustion take over in the evening.

Repeating 3 to 4 meals every week for long-term weight management and metabolic health

A slight, repeatable meal rotation is highly effective for busy professionals because it reduces both cognitive load and impulsive eating. “When individuals have predictable, nutritionally balanced meals ready or pre-planned, they are less likely to opt for calorie-dense convenience foods. Repetition also helps stabilise macronutrient intake, which supports balanced blood sugar levels and reduces energy crashes,” notes Joshi. 

From a metabolic perspective, she says, structured routines improve portion control and make it easier to track protein, fibre, and total calorie intake. 

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Adjusting protein and vegetable intake to avoid fatigue, overeating, and late-night cravings

Desk job professionals benefit from prioritising protein at every main meal and including at least one serving of vegetables or fruit to regulate appetite and maintain stable energy levels. Protein promotes satiety and prevents mid-afternoon crashes that often trigger snacking. “A useful guideline is to include 25 to 35 grams of protein at breakfast and lunch and 35 to 45 grams at dinner,” suggests Joshi. 

This keeps muscle protein synthesis active and supports metabolic health even on low activity days. “Vegetables add fibre and micronutrients that slow digestion and maintain steady blood glucose. Aiming for one to two fist-sized servings of produce at each meal helps prevent late-night cravings that arise from erratic blood sugar patterns,” concludes the expert. 

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.