5 tips on how to combine your career with your weight loss goals!

By Ilse de Graaf

Do you feel like you’re constantly drowning in your to-do list? Work conferences, proposal deadlines, client dinners – the list is endless right? It’s almost impossible to stay ahead of the game and not to mention meet your weight loss goals at the same time! It actually pains me to use the word ‘impossible’ but for the purpose of understanding your feelings, I did. Because listen up ninja’s – NOTHING IS IMPOSSIBLE! Let me introduce to you some POWERful yet manageable tips for achieving your weight loss goals whilst being a kickass career woman!



Drink water and lots of it
Drink at least two liters of water every day. Water is of vital importance. We can go without food for a long time, but not without water. Two thirds of our body consists of water. I’ll skip the biology lesson, but what it comes down to is that water is important for a great number of bodily functions! Drinking more water keeps you hydrated and fuller for longer, it doesn’t give you a false high (which ends in a crash) like those sugary drinks and obscene amounts of coffee.

Top tip: Carry water on you at all times, take your water bottle with you to the office, or to meetings so that you won’t forget to hydrate yourself and you don’t find yourself turning towards those sugary fruit juices or milky coffees.

Eat breakfast, every single day
Did you ever hear the saying ‘breakfast is the most important meal of the day’? Well it’s true, a good breakfast sets the tone for the day, it dictates your energy levels and eating behaviour for the day ahead. If you leave your house and head to the office without having a substantial breakfast you are more likely to pick up something unhealthy along the way or even worse, skip breakfast and have a heavy, unhealthy lunch. Having a heavy lunch will leave you feeling lethargic for the rest of the afternoon – you can’t be your kickass self if you’re zapped of energy and unable to concentrate.

Top tip: Pre-chop some fruit the night before and box it up in your fridge, batch make some homemade granola on the weekend, add them together in the morning with some coconut yoghurt and you’re good to go! There are so many fulfilling and nutritious breakfasts that you can make up the night before – overnight oats or chia seed pudding being two of my favorites.

Don’t be afraid to snack
Snacking is often misrepresented, especially in diet culture – “avoid snacking and stick to 3 balanced meals” but snacking can actually be a ninja’s best friend. A snack rich in protein or complex carbohydrates keeps your energy levels up and prevents you from seeking out those quick fix energy boosts or overeating during meal times. It’s a great idea to keep raw nuts, energy balls, homemade protein bars or fruit in your handbag, desk drawer or car for those moments that you need an energy boost.

Top tip: Pay attention to the portion size. If you buy a big bag of nuts, make sure you portion them out at home before bringing them into work. You should never eat from the bag because it is easy to lose track of what you have just consumed.

Eat with intention
This may seem like an odd piece of advice for a busy career woman – “I don’t have the time to think about what I’m eating” but please, hear me out. Eating with intention is caring for yourself and what goes inside your body. Take a moment to think about each bite whilst you chew your food, this will stop you from passively eating and ultimately overeating whilst you grab a quick bite at your desk or a local cafe. It also gives you the power to take some ‘me time’ back within your day, some time where your thoughts do not drift to your next presentation.

Top tip: Chewing your food well is vital! What you’ve chewed properly in your mouth doesn’t have to be broken down by your digestion anymore (give it a break!). Chewing also releases enzymes that help break down your food even more. Digestion begins in your mouth!

Make exercise part of your day
It’s ok my dear ninja, don’t panic! I’m not talking about adding an hour gym session into your already hectic day, I’m talking about small changes – small changes that make a big difference. I would like to motivate you to bring out your Sporty Spice, if you haven’t done so already and the best part is, you can do it in your own way. Do you work from home? Are you sat in the same spot all day? Take a lap of the living room whilst you think about your next big idea, dictate your notes in a voice recording on your phone instead of sitting in front of the laptop waiting for your big inspiration. Do you work in a big office building? Do you normally take the elevator? Try taking the stairs instead, ok so you have 30 floors – take the stairs for a few flights and then treat yourself to the elevator for the remaining floors. Do you take public transport to your co-working space? Try getting off at an earlier stop and walking the rest of the way.

Top tip: If you’ve had a particularly indulgent day, compensate by adding in some extra exercise time.

So guys, before you give up without having even begun, remember that a lifestyle and mindset change is often about balance and what is right for you. I don’t expect you to go in all guns blazing because that will just set you up to lose momentum, implement achievable goals and you will succeed.

Want to make those first steps like creating a quality plan & setting great and achievable goals? I’ll guide you step by step in my FREE Kickoff Guide. I know how hard it can be to take those first steps. I’ve been there, done that and ended up buying a smaller t-shirt (see what I did there?). So… let me help you. Are you ready for it ninja?

Comment below with “NINJA POWER!” if you want to go for it!

Thanks for reading you amazing, strong and determined ninja. I believe in you.

xx Ilse

Founder & Coach
Weight Loss Ninja