10 Ways Busy Moms Can Lose Weight and Get Healthy

Co-Founders of Mbrace Studio and Busy Moms of Six.

1. Be a Realist

Everything has changed and we mean everything…the amount of sleep you get, your energy levels, availability, the way your body looks and feels AND THAT’S OK. You can achieve weight loss as a busy mom if you give yourself grace and time. You also need to commit to not giving up on yourself. Your goal as a busy mom is healthy fat loss that can be maintained, not a crash diet for college spring break. Start with small daily or weekly goals that you can feel good about and achieve.

2. Fill your cup first

Workout early in the morning, so no one can take away or interfere with your workout. How can a busy mom get healthy if she’s not a morning person? Prepare and plan the night before, so the path to your morning workout is easy. Lay out your exercise clothes and shoes, set your alarm, create a fun playlist and plan your workout. If planning a workout is not in your wheelhouse, find an online fitness platform that provides new daily workouts or weekly challenges.

3. Schedule Your Workouts (if early morning is a no go)

As a busy mom you know how much you rely on your schedule each day. Make your schedule work for you by setting appointments for your weekly workouts and hit those goals. If you had a set time to meet a friend for lunch, you wouldn’t bail…right?!? SO DON’T BAIL ON YOURSELF. If you set aside specific time each day or plan to attend a class, you won’t be stressed out all day trying to figure out where to squeeze in that workout. We know you don’t have a lot of extra time as a busy mom, so find the best exercise program that makes the most of your time with a variety of workout lengths from 10 to 60 min.

4. Recruit an Accountability Partner

Find that person that makes you show up for yourself when you don’t want to and then you can return the favor when they need a push. Teamwork makes the dreamwork.

5. Take the Hungry vs. Craving Test

How can a busy mom eat healthy if she’s always eating on the go? Maybe you find yourself stress eating or zombie eating. If you want to avoid mindless snacking, take the hunger vs. cravings test.

Ask yourself, “Am I hungry enough to eat steamed fish and broccoli?” (If that would never sound good, pick another straightforward protein source, like hard-boiled eggs.)

If the answer is “YES”, then you are legitimately hungry. Time to eat your next meal or grab a healthy protein rich snack to tide you over.

If the answer is “NO, but I’d eat (fill in crunchy/salty/sweet food here)” then its confirmed…You’re having a craving.

The average craving only lasts 5-7 minutes according to Harvard School of Public Health.  Find a way to get your mind off food by grabbing a glass of water (sparkling works too), go on a quick walk, phone a friend, check your emails, etc. You’ve got this!

6. Choose Healthy Whole Foods

We all know that fast food isn’t healthy, but does your nutritional knowledge end there? Our bodies require protein, fat, carbs, vitamins and minerals to survive. Your body will keep asking for these nutrients by giving you hunger cues. That’s why you’re starving after eating a bunch of donuts…you missed all the required nutrients.

Find ways to add healthy nutritious whole foods into your lifestyle and budget. Meal prep is super cost effective and helps you stay on track because a healthy homemade option is at your fingertips. 

Follow the useful motto by Michael Pollan…if it came from a plant, eat it; if it was made in a plant, don’t. 

Become a food label detective.

Food companies hide large amounts of sugar and harmful chemicals in foods and label it healthy. Resets like The Whole30 show you how to make wiser choices around food and build lifelong habits. As a busy mom, working with a Whole30 Certified Coach will make the journey more rewarding. Food tracking apps also will help you see how many calories you are consuming in a day. All those handfuls of snacks can add up. You don’t have to use it forever, but it will give you some valuable information.

7. Workout Smarter, not Harder

Find a workout routine that is programmed to deliver results. Spending hours on the elliptical is not the answer. Results happen when you build muscle. Weights are your friends. “Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day,” says Jacque Crockford, C.S.C.S. and spokesperson for the American Council on Exercise. 

High Intensity Interval Training (HIIT) gives you a huge calorie burn in a short amount of time. And according to a 2011 study presented at an American College of Sports Medicine Annual Meeting, just two weeks of high-intensity intervals can improve your aerobic capacity just as much as six to eight weeks of endurance training. 

Focus on rebuilding your core strength with effective abdominal workouts.

8. Join a Community of People that Share your Goals

It’s so much easier to stay on track when your lifestyle is the norm for the community. If your goal is to grab a workout after work, it will be harder to do if your group likes to hang at the local pub every night. Find a group that shares your goals. Online fitness programs like Mbrace Studio will cheer you on and offer tons of accountability.

9. Never Twice

It’s OK to miss a workout, but don’t let it happen twice. If you’ve made a goal to workout MWF, it’s OK to miss Wednesday, but don’t miss Friday, it will make you fall off track.

It’s OK to have a decadent, delicious calorie dense meal. If you’ve indulged at lunch, don’t do it again at dinner.

10. Find Gratitude and Love for YOUR Body

Your body made another human…You are amazing! Celebrate all the things your body can do. Movement is a gift.

Comparison is the thief of joy. Focus on your journey.

Write down or say positive affirmations to yourself every day.

Getting fit and losing weight is a journey, not a punishment for the past. The journey can be fun if you find the right people to lead you. 

We are two busy Moms on a health journey. We show up for ourselves and our health EVERYDAY so we can show up for our people. The path to health is not linear, but it can be fun if you change your attitude and Mbrace where you’re at and start. If you are a busy mom looking for a community where everyone belongs and everyone surpasses their goals, then Mbrace Studio is your place. Get ready to see and feel how a busy mom can get healthy. 

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