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Weight loss for busy moms

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Weight loss for busy moms can seem impossible. But it doesn’t have to mean spending hours at the gym.
In fact, many people lose weight by simply making small changes to their daily routine.

It’s really about building new habits for a healthy lifestyle and not quick weight loss. Slow and controlled weight loss is healthy and sustainable.

Whether you’re a mom or not, these tips can apply to you!

12 tips for weight loss for busy moms

Here are some simple steps that can help you shed pounds and keep them off!

Prioritize protein

Protein will not only keep you feeling fuller and helping you feel the need to snack less, but it will also help you retain muscle mass during your weight loss journey. Building and maintaining muscle is the best way to prevent that skinny fat look.

We should be getting anywhere from .8-1 g of protein per pound of bodyweight. If you don’t track macros, a good way to look at this goal is just to make sure you include a source of protein at every meal and snack.

Adding a scoop of protein powder to your morning coffee is a great way to up your protein intake at breakfast.

Drink More Water.

Drinking water helps keep your body hydrated, which makes it easier to stay active and burn more calories. Aim for eight glasses per day.

Cut Back on Sugary Drinks.

An easy way to create a calorie deficit is to avoid sugary drinks. They contain lots of empty calories and little nutritional value. Instead, drink water, tea, coffee, or other calorie-free beverages.

Don’t skip meals.

Eating smaller meals throughout the day keeps your blood sugar levels regulated and prevents overeating at one meal. This means you’ll feel more satisfied while eating less food.

Practice portion control.

Rather than rushing for seconds and thirds, slow down after one serving and reevaluate to see if you’re still hungry.


Load up veggies

Veggies add volume to your plate with little added calories. It is a great way to stay fuller in a calorie deficit.

Avoid labeling foods as off limits

Everything is fine in moderation. Completely eliminating certain foods can backfire and cause you to crave them even more.

Get those steps in.

If you’re looking to lose weight, start with something simple. Try walking every day for 30 minutes. It’s easy to do and is a step in the right direction. Try walking at an incline for an extra calorie burn.

Make the most of your time

If you are resistance training, up the weights when you can. If you are walking, up the speed or the incline. Try to get the most of the little time you have.

Get it done in the morning

I am an early morning workout person. For years I have woken up before the kids to get my workout done. Our lives are just too busy after 7am, it’s the only time I can fit it in.

Avoid overtraining

This is so key. Have you ever gone so hard in the gym that your sore for up to a week after? This makes it impossible to stay consistent and it increases your risk of injury. It is fine to be sore, but not to the point that it makes you miss your workouts later in the week. Dial back the intensity a bit.

Find an exercise you love

The best way to stay consistent with exercise is to find an exercise you truly enjoy. If you don’t like anything about exercise, find a way to pair something you do enjoy with it.

For example, may I hate cardio, but I love watching Friends or listening to a podcast. I would watch/listen to this while I walk.

weight loss for busy moms treadmill tips

Final thoughts

Weight loss for busy moms seems hard, but it doesn’t have to be. Sometimes the smallest changes are the most effective. Take things one step at a time. I would pick one or two of these tips, implement them and once you master them, tack on a couple more.