Time Is Not Your Problem. Not Doing These 5 Things Is.

Two of the five points cost zero calendar time: eat fewer calories, and raise protein. Protein has the highest thermic effect of the three macronutrients and keeps you fuller, so the snacking pressure drops on its own.

The other three make training you already do more efficient. Trade cardio for resistance training, because cardio stops burning the moment you step off the treadmill and muscle burns calories at rest.

Then cut volume and raise intensity. Two to three sets to mechanical failure at six to 20 reps, built on compound patterns: squat, hinge, push, pull.