Whether you are a new mom and trying to lose baby weight or want to shed extra pounds to keep up with your kids while playing – busy moms weight loss goal doesn’t always end up as planned. However, here we’ll share some tips on how to lose weight fast for moms along with a workout schedule and diet.
You’ve probably tried to lose weight at some point in life like many moms, but found it difficult to stick to a plan. Don’t get discouraged – it’s not easy to fit in workouts and healthy eating when you are busy taking care of your children and husband. However, with a little planning and commitment, you can lose weight without having to sacrifice time with your kids or a busy lifestyle.
Read if breast pumping helps you lose weight.
Table of Content
- Tips For Moms To Lose Weight At Home
- Guide To Lose Weight Fast For Moms – Rapid Fat Loss For Busy Moms
- 1. Write Down Your Weight Loss Plan
- 2. Make Changes In Your Diet
- 3. Stop Finishing Left Over Food In Your Kids’ Plates
- 4. Practice Mindful Eating
- 5. Create A Space For Workout In Your Routine
- 6. Get The Whole Family Involved
- 7. Sleep When You Get A Chance
- 8. Drink Plenty Of Water
- 9. Seek Support From Other Moms
- Mom Weight Loss Before And After
- Bottom Line
Tips For Moms To Lose Weight At Home
Weight loss is a journey and there will be ups and downs, but if you stick with the lifestyle changes, you will eventually reach your goals. So, be patient and follow the below tips to achieve your weight loss goal:
1. Start by making a commitment to yourself – Find a goal that’s motivating for you, whether it’s fitting back into your pre-pregnancy clothes or feeling more energetic during playtime with your kids.
2. Create a structure for your weight loss plan – This will make it easier for moms to follow, especially when you are busy. For example, try setting daily or weekly goals for yourself, such as cooking at home two nights this week or going for a walk after dinner three times this week.
If you are doing family planning and trying to lose weight too – see which birth control helps you lose weight!
3. Get organized – This includes everything from meal planning to create a workout schedule that fits into your lifestyle. Planning ahead will make it much easier to stay on track when life gets hectic.
4. Don’t be afraid to ask for help – If you need support in order to lose weight, don’t hesitate to ask your family and friends for assistance. They may be able to help cook meals or go on walks with you. And who can be better than your husband? You both will get fit together!
5. Set realistic goals – Trying to lose too much weight too quickly is often unrealistic and difficult to maintain. For example, if you aim to lose 10 pounds in 2 weeks, you can lose but it won’t be sustainable. Rather set small, achievable goals that you can gradually work towards and lose weight slowly – steadily!
Guide To Lose Weight Fast For Moms – Rapid Fat Loss For Busy Moms
As you might have experienced that losing weight as a busy mom can be difficult, but it is not impossible. Here are some effective strategies for busy moms at home to lose weight quickly:
1. Write Down Your Weight Loss Plan
The first step to losing weight is figuring out how much you need to cut off and what you need to do to achieve your goals. If you don’t have a plan, it will be difficult to stay on track and you’ll be more likely to give up.
The worst mistake we do is, to begin with, dieting and exercise. Although that’s the way to go, however, it’s the wrong approach. Setting up weekly or monthly goals will not only keep us motivated but also these short successes will encourage us to achieve the next target.
So, take a piece of paper, draw a table and write down how much weight you need to lose and time – and split it into weekly and monthly realistic goals.
2. Make Changes In Your Diet
If you want to lose weight, you need to change the way you are eating. That doesn’t mean you have to stop eating all your favorite foods – but you should cut down on portions to reduce calorie intake, eat slowly and choose healthy options.
You can start by making small changes, like cutting out sugary drinks and adding more fruits and vegetables to your diet. After that, start cutting out processed food, which contains simple carbs and a lot of calories which become a reason for weight gain.
Always eat your breakfast, period.
Another important thing to remember is that you need to fuel your body properly before and after workouts, or you won’t have the energy to exercise and you won’t see results. So, eat a light snack or meal before working out and have a healthy post-workout meal to help your body recover.
The best diet for busy moms is just to avoid junk food, bakery items, starch, and unhealthy carbs. Add more protein (sources: lean meat, fish, eggs, tofu, beans, nuts, etc.), complex carbohydrates (sources: fruits and vegetables especially broccoli, spinach, peppers, and peas), and healthy fats (sources: avocado, olives, coconut oil, nuts and seeds).
Note: breastfeeding mothers should not create much of a calorie deficit. They should consume 1800 calories a day.
3. Stop Finishing Left Over Food In Your Kids’ Plates
One of the main reasons moms struggle with their weight is because they are always finishing off their kids’ food. You know the feeling – you are cooking a healthy meal for your kids and there’s just enough left over for you to finish. But resist the temptation! Eating the leftovers on your kids’ plates will add extra calories to your diet and ruin your weight loss efforts.
Make a rule that everyone finishes their own food and there are no second helpings. You can serve smaller portions to avoid having leftovers in the first place.
If you are losing weight without even trying, it’s time to worry about your weight loss!
4. Practice Mindful Eating
Mindful eating is a great way to control portion sizes and make sure you are really paying attention to what you are eating. When you are busy, it’s easy to mindlessly eat whatever is in front of you without really thinking about it. But if you’ve written down your diet plan and are more mindful of what you are eating, you’ll be less likely to overeat.
One way to practice mindful eating is to take the time to eat without distractions. Turn off your phone, TV and computer and focus on the food in front of you. Pay attention to the flavors, textures and smells and enjoy every bite. You’ll find that you’ll eat more slowly and eventually feel full after less food.
5. Create A Space For Workout In Your Routine
Exercise is essential to lose weight and keep the muscles strong. It can be tough when you are a busy mom. But even if you only have 30 minutes to spare, there are plenty of exercises you can do to get your heart rate up and burn some calories.
The best way to make sure you stick to your workout routine is to schedule it into your day just like any other appointment. Set aside time for a quick morning walk or evening jog and put it in your calendar. We recommend the best time would be when your kids are off to school, or having some play time at home. That way, you’ll be less likely to skip it when you are busy.
New moms often suffer from spine pain while exercising, if you are one of them – try these easy methods to lose belly fat without hurting back.
Workouts for busy mums at home:
- Running
- Cycling
- Spinning (Best for busy moms at home)
- Brisk walking
- Skipping
- High knees
- Mountain climbing
- Jumping jacks
- Cleaning the house vigorously
- Bodyweight exercises at home
- Sit-ups
- Squat jumps
- Banded squat press
- Plank hold
Best Workout Plan For Mom At Home
6. Get The Whole Family Involved
Speaking of the experience, the best way for a busy mom to lose weight is by involving the whole family. Not only it’ll be more fun for everyone, but you’ll also be more likely to stick to your goals.
Along with your diet, start making some changes to your family’s meals. Reduce the sugar and simple carbohydrate intake and fill the space with more fruits and vegetables. Then, get everyone involved in preparing meals and exercising together.
Moms want to set a good example for their kids – and nothing could be better than a healthy lifestyle. So, stick to your plan, and involve your partner and children in it even for a bit – it will support you, plus your lovely babies will have a roadmap to follow.
7. Sleep When You Get A Chance
As we all know adults should sleep 7+ hours each night – but moms hardly get the liberty to have adequate sleep. It might sound illogical, but one of the best things you can do for your weight loss goals is to sleep when you can. When you are sleep-deprived, your body starts to crave high-calorie comfort foods and you are more likely to overeat.
Without a second thought, sleep improves our health and yes it does help with weight loss too. So, make sure you are getting enough sleep!
If you have trouble sleeping, there are a few things you can do to make it easier.
- Stick to a regular sleep schedule as much as possible. Go to bed and get up at the same time every day, even on weekends.
- Create a relaxing bedtime routine that will help you wind down before sleep. This can include reading, taking a bath, or meditating.
- Make sure your bedroom is dark and quiet so you can get the best sleep possible.
Read how sleep makes you grow taller!
8. Drink Plenty Of Water
Water keeps you hydrated and it is necessary to drink plenty of water when you are on the journey of weight loss. Best of all, water helps you eat less, and studies have shown that people who drink water before meals tend to eat fewer calories.
Make sure you are drinking 8+ glasses of water a day and add a slice of lemon or lime to your water if you are struggling to drink enough.
9. Seek Support From Other Moms
Support is always helpful and in our case, who can support us better than moms like us? There are tons of online communities and Facebook groups dedicated to helping moms lose weight. These groups can be a great resource for finding motivation and support.
In addition to online communities, you can also seek out support from your family and friends in the neighborhood, and colleagues (if you are a working mom). Tell them about your goals and ask for their help in staying on track. Having people who are cheering you on will make it much easier to reach your goals.
Mom Weight Loss Before And After
Here are some inspiring moms who broke the chains and lost weight and got fit.
Bottom Line
Losing weight as a busy mom can be tough, but it’s achievable. By following the above mentioned tips and lifestyle changes, you’ll be well on your way to reaching your weight loss goals. Just remember to be patient, stay motivated and seek out support when you need it. With a little effort, you’ll be able to lose the weight and keep it off for good!
If you are already losing weight unintentionally, read the causes of weight loss in females.
Frequently Asked Questions: (FAQs)
How can a mother lose weight?
A mother can lose by making some changes in her diet and exercising regularly. Stop finishing the leftover meals on your kids’ plates as it will result in high-calorie intake and overweight. Avoid sugary and soda drinks, and include natural and whole foods in your diet. You can also try some bodyweight exercises at home or go for a run with your kids in the stroller.
Why is it so hard to lose weight as a mom?
There are a number of reasons why it can be hard to lose weight as a mom. First, moms often have less time for themselves and their own health. They are often juggling work, motherhood and household duties, which can leave little time for cooking healthy meals or working out.
Additionally, many moms struggle with sleep deprivation, which can lead to cravings for unhealthy foods. Also, some mothers may have a hard time breastfeeding, which can cause them to eat more calories than they need.
How can I lose weight as a stay at home mom?
There are a few things you can do to lose weight as a stay at home mom.
Try to make time for yourself and your own health. Make sure you are getting enough sleep and exercise, and eating a healthy diet. Find support from other moms, either online or in real life. And, make sure you are drinking plenty of water and avoiding canned drinks. With a little effort, you’ll be able to reach your weight loss goals.
