Looking for tips for weight loss for moms? Losing weight is often seen as a time-consuming and difficult task, but it doesn’t have to be!
Here are 21 weight loss tips for busy moms who want to slim down. These simple changes can make a big difference in your mom weight loss journey. So get started today and see the results for yourself!
Why is it so hard to lose weight as a mom?
Being a mom is no small task. Long days and never-ending to-do lists can make it incredibly difficult to prioritize one’s own health.
This can be especially true when it comes to moms trying to lose weight, due to the tremendous pressures associated with juggling family, work, and other responsibilities.
Not only are moms generally less likely to have adequate time for meal preparation or exercise, but they also spend much of their energy caring for family members while putting their own needs aside.
Moreover, hormone fluctuations and the mom pooch that often accompany childbirth can cause additional struggles in even the most committed dieters. Such factors contribute to moms who try hard but struggle mightily when attempting to shed pounds.
Still, with the right attitude and support system, moms everywhere can find success in meeting their weight loss goals – whether it’s fitting back into that sexy black dress sitting in the back of the closet or frolicking in the ocean waves without a care with your kids!
Weight loss for moms: 15 simple tips for busy moms
Without further ado, here are 15 simple and actionable tips on how to lose weight as a mom:
As a busy mom, it can feel like an insurmountable challenge to even think about weight loss. But with a little commitment and the right attitude, you can start to notice real progress!
It’s important to have your “why” in mind when setting any goal – that is, why do you want to lose weight?
Perhaps you’re aiming for increased energy or better overall health so that you can keep up with the kids?
Maybe it’s been a long time since you felt confident and self-assured in your own skin?
Whatever your motivation, focus on why losing weight is important to you.
Then, commit yourself to make incremental lifestyle changes along the way. Small successes eventually build up into lasting ones – but it all starts with your decision to commit to your goal!
2. Ditch the diet mentality
Diets are notorious for being unsustainable due to their overly restrictive rules, complicated tracking requirements, and often unrealistic expectations. So, if weight loss is your goal, then ditching the diet mentality is the place to start.
First, don’t focus on numbers as a measure of success. Instead of counting calories or focusing on fat intake and macros, create an overall vision of wellness based on positive attributes and habits.
This mindset shift will prevent feelings of deprivation or restriction that come with traditional dieting methods and help you form sustainable dietary habits in the long run.
Additionally, look for small and easy changes that ultimately add up to a big impact – this way you won’t feel overwhelmed by drastic modifications all at once.
3. Abs are made in the kitchen
For many busy moms, it’s not always easy to find the time or energy to exercise. Fortunately, there’s truth to the old saying that “abs are made in the kitchen.”
In other words, while exercise certainly plays a role in helping you improve your overall health, diet is ultimately the most important factor when it comes to weight loss. In fact, weight loss is about 90% diet and 10% exercise.
So if you’re looking to slim down and tone up your abs, the best advice is to start with the kitchen.
Take an inventory of what you eat and focus on eating real food in sensible portions – whole fruits and vegetables, lean proteins, and healthy complex carbs.
Not only will this help promote steady weight loss over time, but it’s also one of the easiest (and most sustainable) ways for busy moms to get fit!
4. Optimize your gut health
One important key to optimizing weight loss for mothers is by focusing on our gut health. Our gut microbiota plays a big role in regulating our weight, and studies have shown that unhealthy gut bacteria are linked to weight gain (study).
So how can you make sure your gut is healthy? Start by eating plenty of fiber-rich foods like fruits, vegetables, and whole grains. This help to keep your gut bacteria in balance.
You should also avoid processed foods and excessive sugar, as these can promote the growth of harmful bacteria.
Finally, make sure to get enough probiotics from fermented foods or supplements. Probiotics help to replenish the good bacteria in your gut, and they have been shown to support weight loss.
5. Spice up your food
Contrary to popular belief that you need to eat boring and bland-tasting diet foods in order to lose weight, many of the spices and herbs you have in your kitchen cabinet can help you burn fat!
Cayenne pepper is another great option; it helps to curb appetite and reduce cravings.
So if you’re a busy mom looking to lose weight, don’t be afraid to boost the flavors of your real whole foods with herbs and spices!
6. Get enough sleep each night
If you’re looking to make some healthy changes in your life, getting enough sleep is an essential starting point.
A good night’s rest boosts your immune system, helps to regulate your hormones, and can even help jumpstart weight loss.
Studies have shown that when fatigued, the body craves high-calorie, nutrient-poor foods like chips and candy (study); however, by taking the time to get adequate rest each night, this craving can be substantially reduced.
And that’s not all – sound slumber also increases productivity during the day – so that while mom gets to enjoy her much-needed rest, she will have more energy and focus to tackle what’s thrown her way when she wakes up.
7. Drink plenty of water
Not only is staying hydrated essential for our bodies to function properly, but it’s also an easy way to kickstart your weight loss efforts.
First and foremost, drinking enough water helps keep our bodies hydrated and energized throughout the day. This allows us to perform at our best levels and do what needs to be done each day.
Second, water puts us in control of snacking. Drinking a tall glass of water before we reach for a snack helps us stay on top of cravings while keeping our energy levels up in between meals.
And finally, it often keeps us from overeating at mealtime. The sensation of satiety that comes with drinking a glass of water can help you shift into self-control mode by making you less likely to overindulge during the meal.
8. Avoid eating late at night
After a hectic day of work, school, and taking care of the kids, it can be tempting to reward yourself with late-night snacks. But if you’re looking to lose weight, late-night mindless eating can keep you from achieving your goals.
Eating late at night can disrupt your body’s natural cycle and prevent it from forming proper associations between food and sleep.
It also increases your risk for nighttime indigestion, which can reduce your sleep quality.
So rather than engaging in late-night snacking, it’s better to wait until morning when your body has had time to digest its meal and wake up ready to refuel itself with nutritious food.
Doing so will put your digestive system back on track and help you start off the next day feeling energized and refreshed.
9. Move more
While weight loss is much more about what you eat than how much you exercise, you still want to be physically active for your overall health.
Even if you’re short on time, you can still find opportunities throughout your day to fit in extra physical activities.
This can include taking the stairs instead of the elevator, parking farther away from your destination and walking, or complementing evening TV time with stretching or light yoga.
Incorporating movement into your daily routine will not only help boost your overall health but also provide an energy boost and improved mood.
Furthermore, these activities don’t require any special equipment or costly gym membership fees – just find an activity that suits your level of comfort and start moving!
Last but not least, give yourself workout credit for lifting and chasing your little ones too! Being a mom is a physically demanding job that naturally incorporates movements, so never beat yourself up over missing the gym!
10. Plan what you’re going to eat
Meal planning is key to weight loss for moms! Taking the time to plan out what you’re going to eat for each day or week can make it much easier to stick to a healthy diet.
Start by making a list of five meals that you enjoy and can easily prepare. Then, when it’s time to cook something, check your list instead of grabbing whatever is convenient.
Not only will this help you create balanced meals with proper portions, but it also saves time because you already have an idea of what to do in the kitchen.
To make meal planning even easier, consider preparing multiple full meals on days when you have extra time and freezing the extras for later.
That way, when you’re short on time during the week, all you need to do is pop one into the oven, and voila – dinner is served. This is especially helpful for working mom weight loss.
Meal planning may take a little bit of thought in advance, but it’s well worth it as you can just create a handful of weekly plans and then simply rinse and repeat them for later.
11. Track what you eat
Being a busy mom doesn’t leave you with much time to think about nutrition and dieting, but that doesn’t mean you can’t lose weight and make sure your family is eating well.
One of the simplest ways to do this is to keep track of what you eat. Take the time to write down or log the items you have consumed in a day, as well as their size and amount.
This will help you stay mindful of how much food you’re taking in throughout the day, and it also makes it easier to spot patterns and adjust portions if needed.
Additionally, tracking what you eat can make it easier for you to monitor your food diary, whether digitally or on paper, so that making healthy choices becomes second nature.
With just five minutes’ worth of effort every day, keeping on top of what’s going into your body can be an easy way for busy moms like yourself to foster a healthier lifestyle and see noticeable results.
12. Get to the root cause of overeating
For many of us, food is more than just sustenance. It can be a comfort, a source of pleasure, or a way to cope with stress.
If you find yourself overeating on a regular basis, it may be helpful to explore the root cause of your problem.
Are you subconsciously following the patterns that were established during your childhood? Are you using food to fill an emotional void? Or are you eating to reward yourself after a long day?
Once you identify the triggers behind your overeating, you can begin to make changes in your behavior.
If food has been used as a coping mechanism in the past, for example, try to find other ways to deal with stress.
Journal your thoughts that may be causing the stress so you get them out of your head and physically separate them from you.
Learn to feel your feelings so that, instead of reaching for food, you allow yourself those uncomfortable feelings without giving in to the urge to snack.
And if you’re eating out of boredom, make a point of finding activities that are enjoyable and stimulating.
By getting to the root cause of your overeating, you can take steps to break the cycle and develop healthier eating habits.
13. Upgrade your self-image
Your self-image consists of the stories that you tell yourself about who you are, and these stories have a powerful impact on your ability to achieve your goals.
If you believe that you’re not good enough, or that you don’t deserve to be healthy and happy, it will be very difficult to make lasting changes.
On the other hand, if you see yourself as a capable and worthy individual, you’ll be much more likely to succeed.
Start by identifying the negative beliefs that are holding you back, especially the sneaky subconscious ones, and then replace them with positive affirmations.
When you are able to overcome your subconscious blocks, you’re more likely to stop self-sabotaging behaviors and achieve lasting change.
14. Track your progress
To make your body weight and health a priority and keep it top of mind, you’ll want to keep track of your progress as you work towards your weight loss goals.
Tracking your progress can help you stay motivated and on track, and it can also give you a sense of accomplishment as you see the results of your hard work.
There are a few different ways that you can track your progress, but one of the simplest is to simply weigh yourself regularly and keep a log of your weight over time.
You can also measure your waistline or hips, or take photos of yourself so that you can see the physical changes that you’re making.
No matter how you choose to track it, monitoring your progress is an important part of any weight loss journey.
15. Build accountability and support
Accountability and support are two of the most important factors for moms losing weight. Having someone to help you stay on track and hold you accountable can make all the difference in whether or not you reach your weight loss goals.
Additionally, being part of a supportive community can provide motivation and encouragement when weight loss gets tough.
There are many ways to find accountability and support, such as joining a weight loss group or working with a coach. Weight loss coaching online offers busy moms the flexibility to get this support from the comfort of their homes.
Whatever route you choose, make sure that you find an approach that works for you. With the right support, permanent weight loss can be achievable and sustainable.
So, if you’re like most moms and feel like you don’t have time to focus on your own weight loss goals, just remember that even a few small changes can make a big difference over time.
Try implementing some of the busy mom weight loss tips we’ve shared today, and see how you start to feel better both mentally and physically. Remember, taking care of yourself should always be a priority!
What are some other tips for weight loss for moms that you use when life gets busy?