Challenge Yourself And Your Family
Just because you and your family spend the weekdays apart doesnt mean you cant be active together. Invest in pedometers, Meigs says. Compare results at the end of the day. I got my 10,000 steps. How about you?
Once youve thrown down the step-tracking challenge, pad your own numbers by chipping away at your recommended 30 minutes of physical activity throughout the work day:
- When you arrive at work, park at the end of the lot and walk.
- Take the stairs instead of the elevator or escalator.
- Bring your lunch. Its healthier, and it takes less time than standing in line for takeout. Then youll have time for a quick walk or maybe even a trip to the gym.
Fill Out Your Weekly Calendar
One day a week , sit down with your monthly meal plan and a blank weekly meal plan. Fill in your week and make note of any sides you might want to add or plan on making. This is a great time to “shop the sale” and plan on sides based on what is on sale. I’ll also make a note if I’m making something in addition to the main dish, like breadsticks or rice. Make a shopping list for the week and plan your shopping day. When you get home from your shopping trip , you can plan to do a bit of meal prep to make your nights even easier .
Then all that is left is to use your plan and love it! No more guessing what’s for dinner. No more digging around the cupboards trying to put dinner together. You can make a few months worth of monthly meal plans and then just cycle through them.
Since dinner isn’t the only meal you have to make, I thought I’d also share with you how to plan lunches. Planning lunches and breakfast is pretty simple but it’s extra. If you only have energy for planning one meal a day, I find planning dinner the most helpful.
How To Find Time To Exercise As A Working Mom
Just like you would schedule anything in life, youve got to block out time for exercise. If its not planned out, chances are it wont happen.
Failing to plan is planning to fail, as they say. You dont need to pencil in an hour to go to the gym. A workout can happen anywhere or anytime.
Finding accountability with your workouts can be a game changer. Ask around with other moms or colleagues to find out if they have a workout routine or gym they enjoy. Ask around for a walking buddy at work or in your neighborhood.
If you do better going to a physical gym, seek out a gym with daycare options. There are days when you wont want to drag yourself to workout, but this is where accountability shines through.
Your kiddo can even hold you accountable! Set up fun rewards for you and the kids if you meet your activity goals every week.
Don’t Miss: Best Advice For Eating A Healthy Diet
Fact #: The Fit Mother Program Is Simple & Sustainable This Isa Plan You Can Actually Stick To Long
Good Morning Ladies! Today officially marks my 1 year anniversary on this Fit Mother Program and it still shocks me to think that Ive been able to stick to something for an entire year. It just goes to show the sustainability of this program and this lifestyle. Everyday I wake up a before I start my workout or put food in my mouth I remind myself that I am worth it and I owe it to my family to keep trying. Im here today officially having lost 92lbs and 101.75 inches across my entire body. This program saved me. Trust me when I say just give yourself 1 hour a day thats all you need and the rest will click together. You can do this too.
Steph P, 36 years youngFit Mother Member since 2019Lost 85lbsHere’s the plan Steph used…
Moms Who Shouldnt Choose A Mediterranean Diet
There really arent any. Not much added risk with pregnancy or breastfeeding other than not aggressively pursuing weight loss while in these states.
This diet is especially appealing for Moms that are vegetarian or vegan.
And less appealing to those that love meats and cheeses. If that fits you, check out my Low Carb Diet for Busy Moms Plan:
Don’t Miss: Crohn’s Disease Diet To Lose Weight
Heres What You Need To Make Vegan 7 Layer Burritos:
- Burrito size tortillas
Warm up the refried beans and rice if its been refrigerated and then layer the ingredients in your tortilla and wrap it into a burrito and dinner is served!
This meal will only take 5 minutes to put together if you have your rice already cooked and 10 minutes if you have to cook the rice. So simple and so good!
If you want to try adding some other things, salsa or taco sauce is a yummy addition. Vegan cheese melted on the tortilla before you add the other ingredients is also really good .
I also like to season the beans with a little salt, garlic powder, cumin and chili powder if I have some extra time, but its totally not necessary.
Easy Weight Loss For Busy Moms
ByEd Grinder | Submitted On February 29, 2008
Moms want to be a good mom,a productive member of society andattractive. Sometimes the attractive part has to be put off toaccomplish all of her other jobs. If the less attractive part isextra pounds, which will creep up on you slowly and steady two orthree pounds per year, this can also be a health problem.
So we buy bigger clothes to mask the weight gain and try not tofocus on how we look in the mirror, because it is “my” fault that Ihave gained weight. I am in control of myself and allowed this tohappen.
This is true, but your focus has been and will be on children,job, home, spouse, etc. Not on how to find the two to three hoursper day for three or four times a week to work out and regain yourbest and healthy shape.
There are no quick and safe weight loss plans. The best andhealthiest way to lose weight is as we gained it, a few pounds at atime over time.
Being a intelligent and reasoning person who lives in the realworld, you would say “that sounds good, but how, when, and where dowe accomplish this. I am still time challenged.”
There are two major problems with constant weight loss. One istime. The other is how to overcome the craving and binge eatingwhich has and can defeat us again.
With a little knowledge and the courage to go against the mainstream weight loss concept you can continue to be the best mompossible and easily be healthy and look great. Please, keep a open mindwhen you research the vibra trim and Neu-Slim.
Don’t Miss: Free Apple Cider Vinegar Diet Plan
Easy Zucchini Boats Recipe
I think zucchini meals are some of the most versatile because of its ability to absorb so many other flavors. This recipe has a meatless option for the filling and also gives some helpful tips for picking just the right zucchini for this meal! Cheese is the main protein here, but you could easily mix in some ground turkey or beef.
Cook For Yourself Instead Of Eating Out
Yes, we know that being a mom means that youre extremely busy all the time and you dont have much spare time to cook food. But if you really want to lose weight, cooking at home is a MUST.
The reason for this is that at restaurants, you really dont know what youre eating. Theres often unnecessary sugar, fats and overall calories in dishes only to make them taste better. Even a salad could contain up to 700 calories because of the dressing!
You certainly dont have to make super complex dishes 3 times a day. Look up some simple and easy recipes online. Youd be surprised to find out how cheap and easy some healthy meals are! Also, consider food prepping. Just cook large amounts of food and youll have enough for the whole week! It may seem difficult but only until you try it yourself.
Also Check: Anna And Samantha Martin Diet Pill
Garlic Butter Pasta From Ela Vegan
This vegan garlic butter pasta is amazing! Ive always loved alfredo sauce and this sauce reminds me of that. I like to use oatmilk in this recipe because I enjoy the flavor of oatmilk over any of the other dairy-free milks, but almond milk tastes great in this quick and easy recipe too.
This recipe has minimal ingredients which I always look for in a simple recipe for weeknight dinners when Im busy. It does call for a little bit of hot sauce, but it tastes great without the hot sauce if youre a mom with little ones that cant handle it.
Make Ahead Pressure Cooker Meals
Pressure cookers are another workhorse in the kitchen. We are all about anything that makes busy mom life easier around here.
If you are a pressure cooker, or Instant Pot fan. You definitely need these make ahead pressure cooker meal recipes as part of your weekly meal plan.
- Instant Pot Pulled Pork by Plowing Through Life
This pressure cooker recipe is another flavor packed protein that can be used in so many ways. You can use this for sandwiches, nachos, salads, and even baked potatoes.
You will love how well this recipe works as an easy dinner for busy nights.
- Pressure Cooker Balsamic Ginger Chicken by This Old Gal
This chicken recipe is another great make ahead meal for busy moms. The way that the balsamic vinegar and ginger blend together is out of this world delicious.
You can easily serve this with some rice and veggies, or even a quick side salad.
- Instant Pot Meatballs by Recipes From A Pantry
These meatballs are something you will want to make a ton of. Not only because they are delicious. But also because meatballs are a wonderful addition to your freezer meal inventory.
You will love how you can quickly cook up some pasta, and easily add in these make ahead meatballs. P.S. They are Keto friendly too.
- Instant Pot Fajitas by Little Sunny Kitchen
This make ahead pressure cooker meal will quickly become one of your familys favorite dinner recipes. Especially if your family is filled with Mexican food fans like mine.
- Instant Pot Italian Chicken by This Old Gal
Don’t Miss: Fit Or Fat Target Diet
Vegan Fried Rice From Short Girl Tall Order
This vegan fried rice recipe is really easy to throw together for a weeknight dinner. Youre supposed to use cold rice to make fried rice so you can cook your rice up ahead of time and just put the few remaining ingredients together at dinner time. This is a flavorful vegan dinner that your whole family will love.
The Busy Mom Routine Consists Of 4 Exercises
Your goal is to perform one set of 10-15 reps before moving on to the next exercise. After completing all four exercises once, repeat the circuit again two more times, totaling three circuits. This workout should approximately take no longer than 10 minutes to complete. To get started, march in place or go for a small walk with your little one around the park to ensure your body is warm before starting your circuit.
You May Like: Does Diet Soda Affect Weight Loss
Vegan Bagel Bites From Chickpea Express
These vegan bagel bites are so quick and easy for a weeknight dinner. They also make a great after school snack too. There are only a few ingredients and theyre so simple to make your kids will be able to help.
If you want to make them more hearty you can add some veggies like bell peppers, black olives and mushrooms.
Healthy Activities With Your Kids
If you want to hit two birds with one stone, tackle healthy habits and quality time with the kids all in one go. Here are ways to get active with your family.
Take your kids for a 15 to 30 minute walk after dinner.
Go outside to run around and play.
Go for bike rides or hiking.
If they are older they can experiment with cooking in the kitchen.
Ask them to help create a grocery list. If they feel like they have a voice in what food comes into the house, theyre more likely to eat it.
If you are trying out a new recipe or even a new food, ask for their feedback. Ask them to describe what they like and dont like about the new food.
Recommended Reading: Best Diet For Weight Loss With Underactive Thyroid
You Must Engage In Regular Exercise
Exercise is quite possibly the healthiest thing you can do for your body.
You might be afraid to start exercising postpartum, but if done properly it can be a great addition to your postpartum diet.
This can be done in 30-minute sessions 5x a week or multiple 10-20 minute sessions.
You may find the following articles on exercise in the postpartum period helpful.
I actually have an entire post on a Fit Pregnancy Diet you can follow here.
Chili Roasted Chicken Thighs
It takes 20 minutes only to prepare Chili roasted chicken thighs.
- You only need to put the chicken thighs in a pan. Ensure that the heat is 375 degrees.
- Put some olive oil in the pan and turn it to coat.
- Apply salt, chili powder, and pepper on the chicken.
- Roast them for 15 minutes until they are cooked.
- You can serve them with lime wedges.
It is your choice to eat a healthy meal and being busy should not be an excuse anymore. You can make your meal plan from the above examples, and you will love your new diet.
You might also like:
Recommended Reading: South Beach Diet Phase 1 Meals
You Must Keep Your Hunger Under Control
Hunger is one of the biggest reasons why you might overeat on a daily basis. The opposite is also true.
The less hungry you are the less food you are likely to consume.
Thats why its important for your diet to include foods that keep you full.
You can do this with 3 things.
#1 Increase your consumption of nutrient-dense foods
Nutrient-dense foods are ones that have the greatest amount of macro and micronutrients with the least amount of calories.
You get the best of both words- the nutrition that your body needs to thrive while keeping your caloric intake low.
These include foods like fruits, leafy greens, other vegetables, whole grains, fish, and legumes.
#2 Eat more fiber
Im sure youve heard the advice eat more fiber.
Its timeless advice, and something we all need to pay more attention to. Fiber is one of the healthiest nutrients you can consume.
It helps keep your digestive system healthy and supports regular bowel movements while preventing constipation.
This nutrient also helps to keep you satiated for a long time, decreasing the likelihood of your over-consuming calories.
One of my favorite fiber-rich foods are sweet potatoes.
#3 Drink more water
Increasing your water intake is one of the easiest ways to lose weight postpartum.
Just like fiber, each and every one of us has to do a better job of staying hydrated. Dont worry so much about achieving a specific number of ounces to drink.
Instead, just look at the color of your urine throughout the day.
The Best Weight Loss Plan For Busy Parents
Your alarm goes off at 6 a.m. — just enough time to get yourself and your kids out the door. You log 8 hours at work , then you rush to get kids to practice and make sure homeworks done. Maybe you top off the day with a dinnertime swing past the drive-thru. Once you get the kids to bed, you step on the scale to see your weight slowly creeping upward as your energy level goes the opposite direction.
It doesnt have to be this way. Some small changes you can sprinkle throughout your day will help you get to a healthy weight without throwing off your schedule. Even better? Youll have the chance to show your kids that theres always time to make healthy choices.
You May Like: How To Do The Egg Diet
What The Experts Say About The Mediterranean Diet
- Harvard Nutrition Source: Harvard and the European WHO developed the Mediterranean Diet Food Pyramid to help understand the diet itself.
- Harvards Bottom Line: A health eating pattern for the prevention of cardiovascular disease, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support health weight loss.
- Mayo Clinic: If youre looking for a heart-healthy diet, the Mediterranean diet may be right for you.
- American Heart Association: Year after year, the Mediterranean diet comes out on top in the U.S. News and World Report annual ranking of best diets.
Bonus Rule: Enjoy Life A Little
The last rule in the postpartum trainers diet is to break the rules once in a while. In life, you dont have to be perfect at everything.
Why expect to be perfect with your diet?
I recommend that you stick to your diet 80% of the time.
Every once in a while , enjoy those cheesy nachos with a glass of wine
because you deserve it!
Your mental health depends on it!
You May Like: How To Fight Cravings On A Diet
Single Leg Lunge Swings
Reps:3 sets of 10- 15 reps on each leg
Muscle focus: Targets glutes, quads, hamstrings, chest, arms, shoulders and abs