Are you a busy mom without much time? Welcome to the club. Having children, especially young children, can be highly taxing on free time. Ever look back and resent your former self for thinking you were busy before having kids? The point is time is extremely valuable, and basically, that means that the time you do have needs to be spent as wisely as possible.
Hire a sitter, not for date night but your night
Have you thought about hiring a sitter so you have free time to better look after your health? It’s a good idea, and you can use this time to be more active. Think about maximizing your time, and the more challenging exercise you can do will get your heart rate and blood rushing. This kind of exercise gives you results and maximizes your free time.
Think about a run or a bike ride; get out there and make it count. According to Harvard health, depending on weight, a 30-minute session of running can potentially burn anywhere between 240 calories for a 125-pound person up to 355 calories for a 185-pound person. As for biking, the same can be said for 240 calories for 125 pounds and 355 calories for 185 pounds person. In addition, biking is better as a lower impact exercise as running can be more of a physically jarring activity.
Consider bringing your kids with you for a brisk walk if they are old enough and physically able. This will help solidify an active, healthy lifestyle, and you’ll be setting an excellent example for them.
Fasting Can Be an Effective Way to Lose Weight without Exercise
If you’re a busy mom and you want to lose weight without exercise, there are not many options out there. You can try dieting or, better yet, opt for fasting. Fasting can have negativity associated with it because you are expected to starve yourself, and this may seem harsh, but it is an effective way to lose weight as a busy mom. Did you know that according to many independent studies that it’s generally accepted science that fasting can be highly beneficial for losing weight and living a healthier and longer life?
Make sure you are getting enough sleep.
Sleep and especially a good night’s sleep can help you lose weight by regulating your metabolism and allowing you to have enough energy throughout the day to fit in exercise when possible. According to the mayo clinic, the recommended amount of sleep is 7-9 hours of sleep each night. Sleep quality is also essential, so make sure you’re getting that amount of sleep undisturbed every night.
Eat smaller portions and don’t skip meals.
Never skip meals, and if anything, eat more often and smaller portions. Unless you’ve decided to start an intermittent fasting regime, you mustn’t skip meals if you are trying to find out how to lose weight with a busy schedule. Could you find a way to make it work? Remember that you can change what you eat; don’t skip meals!
Cut the stress out and get moving.
Stress is a huge problem when you are short on time and looking to lose weight as a busy mom. Unfortunately, it’s hard to avoid stress, and when you’re short on time, the pressure can build fast. Getting up earlier and leaving yourself more time in the morning to prepare for the day can give you that extra “you time” to better face the stress out there. Just an additional 10-15 minutes can make a huge difference in cutting out stress from your life. Also, you can take a few minutes to “de-stress” by watching some funny videos or cute animal videos on your favorite video-sharing website. This is shown to reduce stress and make you feel happier.
Remember when you’re stressed out to take a deep breath and exhale before reacting. This deep breathing is proven to help calm by bringing more oxygen into the bloodstream and the cells of your body. Try to practice this often, so when a stressful situation comes about, you are prepared to take that deep breath and calm yourself down.
Moving around can help cut stress. Think about doing some small exercises, such as planking or just a few pushups, which can help you cut and constructively alleviate stress.
Think about getting a home gym
Have you thought about getting a home gym? It’s a good idea if you have small children and need to keep an eye on them while still getting the exercise you need as a busy mom. Even a treadmill can have immense benefits in getting your exercise requirements and helping you to lose weight. No matter how busy you are, you can easily make that time with a home gym, and you can exercise in small increments during the day. Remember that you should make the best of it, and the more you get your blood pumping, the better. Think about doing some sit-ups and pushups regardless of if you decide to get a home gym or not.
Hopefully, you have some more ideas of things you can do to lose weight as a busy mom. It’s not easy, but the truth is that whether you have the time or not, you must take the time to do it. Be that role model for your kids and show them that you will set that example and that you’re willing to put the work in to make it happen. Good luck!
Understand fat, get slim
If you’ve gained and lost weight at some point in the past, even if it was five years ago, you’re probably saddled with a lower metabolism and enormous appetite than your thin, fit colleague who never dieted.
Your age and hormonal changes also influence how much you can eat and how much exercise you need to stay slim. In addition, bacteria you picked up somewhere can affect your weight in ways you never thought possible.
Even something as mundane as eating a muffin has different consequences depending on your biological makeup. Dr. Eran Segal of the Weizmann Institute of Science in Israel studied glucose levels in 800 subjects after they ate various foods. He found that glucose levels rose sharply in some, but not in others, even though they had eaten the same thing.
What causes fat storage?
High glucose levels cause insulin secretion, leading to more fat storage. Segal developed an algorithm that took into account each subject’s genes, bacteria, and most recently eaten meals, and as a result, could predict which foods would cause a glucose spike. Sometimes there were surprises:
Some subjects could eat foods like chocolate or ice cream in moderation, and there was no upward swing, while others were not. This study underscores the need to customize diet plans.
Weight loss plans: simple but effective
It’s not just what you put in your mouth that counts – psyche and lifestyle must also be considered individually. What you can do for one person may not work for another. There are diets with lots of rules:
There, one is to delete particular food from the menu, while at the same time others are listed, which one should eat absolutely in a certain quantity and at a specific time. Such complicated programs can work excellently if you have enough time to shop, cook and create elaborate menus. On the other hand, if you are a busy executive, mother or father, forget it. Most people need a simple but effective plan with foods you can buy anywhere.
I know personal trainers who prescribe their clients two hours of exercise a day, five to seven smaller meals, and no sweets (no candy?!). That might be okay for a bodybuilder or maybe even a self-employed person, but it doesn’t fit for people like me with a full-time job and kids. I don’t want to eat in my office all day long, so it smells like a diner, and I can’t keep two hours a day free to work out. So let’s try 45 minutes of exercise a day instead.
Diets must be tailored to the individual.
There are so many well-intentioned diets on the market, but they won’t work if they don’t fit you. Your diet must be tailored to you biologically, psychologically, and socially. If you mimic someone else’s diet program, it may even make you fatter instead of thinner. Most definitely, you will be unhappier. Don’t be seduced by lurid promises that you can lose weight quickly as long as you follow steps 1-2-3. This promotes sales of diet guides, magazines, and TV shows but may prove to be a complete disaster for you. Instead, pay attention to how your body responds to food and exercise and adjust accordingly. No one knows you better than you do!
However, some thoroughly researched, successful strategies for weight control lead to the desired results for many people. For every creative method our fat has developed to increase, there is a suitable answer to prevent it. If you understand fat, you can control it. In addition, some strategies can take on many of the challenges of fat.