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I´m a busy Mom too, and I know too well what it´s like juggling work, kids, the home and everything else. The alarm goes off at 6.30am, and there´s a fight to get the kids ready for school and out of the house on time. Then, we slave our butts off at work, pick up the kids, chase behind their homework, cook dinner, get them ready for bed, read them a bedtime story and when they are asleep we fall on the sofa and think – „PHEW – I´m cream-crackered, I need to go to bed. So what about weight loss for busy moms? Where do we start on a low energy system?
Not likely! Well, trust me, you are not alone. I think every Mom on the planet goes through the same thing and of course it makes us insane because all we want is time for ourselves to revitalize and get our energy back.
Well, we have to start with small lifestyle changes – baby steps. If you are looking to lose weight and shape-up but don´t get the time to go to the Gym, try considering a few of the tips below. All you have to do is grab 10mins from somewhere. I made it a „ritual“ that the first appointment I have every day, is a fitness appointment with myself. It took some time to implement, but I managed it. It´s time to take charge of those 10mins per day. You’re worth it!
Yes, believe it or not, you’re not insane. It all starts with a decision. It´s all about mindset. So the first decision to make is to say to yourself. “I AM GOING TO DO THIS FOR ME” and I am going to find the time out of my busy life and some things may have to take a back seat.
Everyone knows that dieting doesn´t work. Look at the first three letters of the word diet „DIE.“ There are thousands of diets and to be honest, I think I´ve tried every single one of them since I was 19. Dieting wrecks your metabolism, and it also plays havoc with your mind because one becomes obsessed with the bathroom scale every morning and evening. Can you relate to that? I´ve been there too.
In my experience working as a Fitness & Wellness coach, clean-eating, drinking lots of water, doing exercise, managing stress, getting enough sleep and laughing a lot helps to promote weight loss. I promote clean eating with whole food nutrition. I have helped people to reach their goals by making a few shifts in what they eat on a daily basis. Some find it easier to start with meal replacement products, some find it easier to make a few changes in their eating behaviour, and some are still working on their mindset. There is no size fits all here. Everyone is different.
There´s tons of information on the net with regards to healthy, clean eating. You can also download one of my clean-eating ebooks on my website to guide you along. So please consider the best way for “your” weight loss regime and kick diets to the curb. Unless, you have, of course, explicitly been informed to do a special diet by a physician or dietician.
10 minutes of High-Intensity Exercises (HIIT) These exercises are all the rage at the moment, and they are great for Moms and people on the go because you can do them anytime and anywhere.
They are effective and mega for fat burning. Exercises can be done with or without equipment as a lot of them use their own body weight. E.g., a Push-up or a Plank. Great – so no costs! Check out the videos on my website or have a browse through the web for HIIT.
If you are looking for an excellent Workout-DVD to try at home, I recommend this DVD from Amazon. All you need is the will and of course the ten mins. Try and do at least three sessions per week. (Always check with your doctor before you embark on an exercise routine).
How much water did you drink so far today? Let me tell you that boring H20 is the essential nutrient we need to survive. We can go for days without food, but not without water. It also makes up for about two-thirds of who we are and influences 100% of the processes in our body. It also aids weight-loss as it flushes out toxins and helps increase metabolic rate. Voila! The less water we drink, the more our body holds on to the water it has.
Get creative add fruit, lemon, or peppermint leaves to your water for a refreshing taste. Water can be boring! We need to drink at least 2 litres of water per day. Always carry a handy bottle with you!
The power of „Me Time“ does us good. There are times when I want to be „Jo.“ Not always a Mum or a wife, just me.
Did you know that stress can be a key factor in weight gain and not being able to lose weight? When we are stressed, we tend to comfort-eat and overeat which results in excess calories being stored.
During stressful times, we release a hormone called cortisol. It´s one of the most important hormones in the body and is responsible for the regulations of metabolism in the cells, and it helps us regulate stress. It´s meant to save us when we are under attack. However, when „extreme“ amounts of cortisol are in our system over more extended periods of time combined with excess calories, it may lead to weight gain and make losing weight slightly more challenging. So, try and reduce your stress levels. Sleep more (I hear that haha again) take up Yoga/Meditation and try not to freak out with the kids too much.
I ask my clients to write everything down that they ate in a two week period so that I can assess it. Write down what you eat, when you ate it and why you ate it. The last question is a good one because our emotions fuel our eating habits too. Sometimes we don´t eat out of hunger, and normally there´s another underlying reason behind it. The underlying causes are crucial to planning weight loss for busy moms.
Rome was not built in a day. Be patient. Your body will respond in due course, give it time and don´t put yourself under pressure. Treat it with kindness. Also, let the family know what you are doing so that they can support you accordingly. Good Luck on Your Weightloss Journey
I would love to know about your weight loss stories and what kind of challenges you have as a Mom with regards to achieving your desired results. Please comment below. Your comments and ideas could also help inspire someone else
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COVER IMAGE SOURCE: Licensed purchased image from CANVA
The information in this blog is for educational purposes only and does not replace any advice given by a medical practitioner or nutritional therapist.
You must consult your doctor before embarking on any diet or nutritional/exercise program detailed on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Your doctor knows what is right for you.
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An excellent read. These tips have really helped me. I have 4 kids!!! Thanks a lot!
Congratulations on your 4 kids Joanne. That must be wonderful but very challenging. Great that you are looking for ways to find time for yourself.! Keep up the good work! All the best.
What can I say ,,, jo ,as kept it simple ,easy to understand,a lot of. Common sense , diets don’t work, never have done never will , everything in moderation ,,but finding 10 min aday for yourself is great advice ,
Thanks alot for your feedback Jo. Yes, just finding some time for yourself is key! As much as we love our kids, being a Mum is not easy and we all need some time out from that sometimes. 🙂