Top 5 Weight Loss Tips for Busy Moms

Losing weight can be a challenging journey, even more so if you are a busy mom who struggles with finding time to even go to the bathroom, let alone focus on losing weight.  But with the right strategies, it can become a manageable, even enjoyable, process.

Here are some top weight loss tips to help you achieve your goals:

1. Drink Water

   I know coffee is the first thing on most of our minds when we wake up in the morning, but it can wait! Staying hydrated is crucial for overall health and can aid in weight loss. Drinking water helps flush out toxins, keeps you feeling full, and can even boost your metabolism. Aim to drink at least 8 glasses of water a day and consider having a glass before meals to help control your appetite. Additionally, a study from China found that drinking 16 ounces of water right after waking can improve mood, memory, and overall brain function throughout the day. Generally, it's important to drink 1 ounce of water per pound you weigh. For example, if you weigh 160 pounds, you need to drink over 1 gallon (128 ounces) or 4.7 liters of water each day. This may sound like a lot, but once it becomes a habit, it won't seem like much, and your body will thank you. I like to carry a large jug of water with me when I leave the house. It's one of the best purchases I've made, especially during the summer! This is my favorite water jug, but any insulated jug will do.

   

2. Track Your Food Intake 

   Keeping track of what you eat can be a game-changer in your weight loss journey. By monitoring your food intake, you can ensure you're eating within a certain number of macronutrients and staying on track with your goals. Use a food diary or a mobile app to log your meals and snacks and pay attention to portion sizes and nutritional content.  If you aren’t sure what macronutrients are, check out my blog article on macronutrients here!  Calculating macronutrients can be a bore and seem daunting but it’s so worth it – at least in the beginning of your weight loss journey, so I suggest you evaluate the number of macros you should be eating to meet your goal. You can use this Macro Calculator here to help you easily calculate your macros to hit your goal.  Then once you have those numbers, you can set them as your goals in your food diary or mobile app for easy tracking on the go.  I recommend My Fitness Pal as it’s the easiest macro tracker that I have used but there are others as well such as Calorie Counter by Lose It! or MacroFactor.   

   

3. Walk More Whenever Possible 

   Incorporating more physical activity into your daily routine can significantly impact your weight loss efforts. Walking is a simple and effective way to burn calories and improve your overall fitness. Try to walk whenever possible, whether it's taking the stairs instead of the elevator, parking further away from your destination, or going for a brisk walk during your lunch break.  This is the simplest thing you can do that many of us struggle with.  If you work primarily at a desk, you are sedentary for most of the day, consider getting a standing desk or a standing converter desk or a walking pad.  Standing is much better on your body than sitting for several hours.  Even standing burns more calories than sitting!  Having a walking pad is helpful because you can set it to low and still effectively type at your computer. Or if you have meetings that only require listening, you can crank up the speed to increase your calorie burn.

   
   

   

4. Strength Train 

   Strength training is one of my favorite tips. It feels amazing to lift weights and notice the changes in my body when I do it consistently. Even carrying groceries from the car feels different. Strength training is essential for building muscle, which in turn boosts your metabolism and helps you burn more calories. Incorporate strength training exercises, such as lifting weights or doing bodyweight exercises, into your routine at least two to three times a week. This will not only help you lose weight but also improve your overall strength and fitness. Increasing your lean muscle mass raises your basic metabolic rate (BMR), which is the rate at which you burn calories at rest. A higher BMR means a healthier you, so lift those weights!

   

5. Get Better Sleep 

   Quality sleep is often overlooked but is crucial for weight loss and overall health. Lack of sleep can disrupt your hormones, increase your appetite, and make it harder to stick to healthy habits. Aim for 7-9 hours of sleep per night and establish a consistent sleep schedule. Create a relaxing bedtime routine and ensure your sleep environment is conducive to rest.  As I mentioned earlier in this post, I am a night owl, but did I mention – so is my family! My family uses melatonin and magnesium to prepare for bedtime, and it works wonders.  Also, not watching TV or looking at a screen can help your body and your brain start to relax.  Sometimes even listening to meditation music may help prepare your body to rest. These are just ideas. Find what works for you and stick with it to continually get a restful nights sleep.

By incorporating these tips into your daily routine, you'll be well on your way to achieving your weight loss goals. Remember, consistency is key, and small changes can lead to significant results over time. Stay motivated, and don't be afraid to seek support from friends, family, or a healthcare professional.