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Work can get in the way of working out. Many of us struggle to find time to get fitter and reduce weight but we can’t afford to not exercise because it is integral to sustained success.

Here are five ways to reduce weight and stay fit despite a demanding job

Do something over nothing Any form of exercise, for whatever amount of time you can spare, is better than no exercise. Even seven minutes can make a difference. With an effective program, and done frequently enough, short and speedy workouts can do wonders to both the body and mind. Our experts at Healthifyme, for instance, can design short workouts for you.

Make a schedule and stick to it The most common excuse given to skip a workout is that you are just too busy at work and can’t make it. But the truth is that when we really need to, we get out of the office at the time that is necessary. Say you unexpectedly had an important errand for the family to run — you’d be able to juggle your schedule around. You need to apply the same hard prioritizing to your exercise schedule. Remind yourself that working out is a priority worth keeping.

Ensure your workout is efficient Choose a workout form that you can do almost anywhere, whether you’re traveling or getting home from the office late. It should be a form of exercise that doesn’t require much preparation and that accomplishes significant physical gains in a short period of time. High-intensity interval training, Tabata training, bodyweight exercises and running are great choices.

Choose something you enjoy If you hate bodyweight exercises or running, steer clear of those choices. While a certain amount of self-discipline is required when it comes to exercise, make it easier on yourself by choosing a form of exercise that suits your personality and agrees with your lifestyle. Experiment with different forms of exercise until you find what works best for you.

Monitor your moves Measuring your activity levels (and keeping notes on your progress) will help you to stay on track, show you where you’re slipping up and identify areas for improvement. You could also motivate yourself with competition – setting goals and pushing yourself is a good way to stay in the game. Healthifyme’s fitness tracker can help keep your schedule in shape.