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Have you asked yourself, “how can I lose weight” when I’m so darn busy? There’s only so many hours in a day and if your like every mom, your day is filled up with getting your kids to school, cleaning the house, doing the laundry, picking the kids up, making dinner and somewhere in between all that you work to pay the bills.
I mean, it’s hard enough to lose weight, nevermind trying to do it when you have an extremely busy schedule that leaves you no time for exercise or sitting down to plan your meals for the week. Heck, sometimes busy moms don’t even have time to sit down and eat a healthy meal. And, that’s when they conveniently head over to the drive-thru and grab that quick burger and fries.
Trust me, I’ve been guilty of that many times. But, as you know, those types of meals can seriously pack on the fat. Even their salads are loaded with calories. Did you know a McDonald’s chicken salad has MORE calories than its Big Mac? Yep. That’s crazy, right?
So, how can you avoid this trap so you can lose weight on a busy schedule? Well, here are tips that could help you.
1. Be Realistic
First, you need to be realistic about your weight loss goals. Sure, you want to lose those 5 or 10 lbs, but it’s not going to happen overnight. And, with a day filled up with so many responsibilities, where do you find the time or energy? While you most definitely CAN lose 5 or 10 lbs, you need to realize it’s going to take some time and effort.
And, if you think you’re going to transform your body without carving in some time in your busy schedule for 30 minutes of physical activity, you’re setting yourself up for failure.
2. Figure Out your Priorities
What’s more important to you — getting that extra hour of sleep or losing weight? If it’s losing weight, then get up an hour earlier each morning so you can exercise, take that morning walk or go to the gym. If you want it bad enough, you’ll make the time for it. You’re in charge of your body and health. Only YOU can make it happen. So, if you’re not willing to make losing weight a priority, then don’t complain about that extra weight you have on your body.
Make the decision — Make it a priority — Make the commitment — Do the work
So, now that you’ve made the decision and have committed to the task, how can you fit in a workout each day.
Well, you have the option of getting up early like I just suggested and therefore mornings will be your thing. Honestly, I LOVE my quiet mornings and after I drop my son off at school, I hit the trail and walk 6 miles each morning (not weekends). It’s beautiful, peaceful and gets my workout in for the day.
I’m home by 9:30 – 10 and I start my workday. I work from home so I make my own schedule which is convenient. If you work outside the home and have an early 8 am work shift, then you may have to get up early and exercise at home.
When you first start off exercising in the morning, it might take you a few days to get used to getting up earlier, but it should become habit after your first week. It did for me and it’s totally worth it.
Okay, so you can’t do mornings, now what?
3. Become Flexible
Fit your workout in whenever you can. While this isn’t the most organized way to fit in your workout, in some cases, its what you have to do. If you have the time and aren’t totally exhausted after a long work day, hit the gym for an hour each day (or a few days a week) after work before you go home.
Can’t do that, need to pick up the kids? Work out on your lunch break. Fit in a workout when you get home and have settled the kids down after school before you cook dinner. Heck, I’ve worked out while I was cooking dinner. Nobody says you can’t jog in place while you’re cooking the green beans.
Does this sound outrageous to you? Hey, if you want bad enough, you’ll make time for it right? And, this leads me to:
4. Do Something Instead of Nothing
You don’t necessarily need to hit the gym for an hour or go jogging for 30 minutes. You don’t even need to exercise in front of your television or computer screen along with a workout video. You can make a big difference squeezing in different exercises while sitting at your desk. What do I mean?
- Do 20 to 50 reps of arm lifts over your head and 20 to 50 reps of arm circles on each side of your body
- Lift your legs up to your chest (if you’re not wearing a dress) 20 to 50 times
- Do 20 to 50 reps of arm curls with the paperweight
- Use the chair for support and do push-ups off the chair
Obviously, it may embarrass you to do these types of exercises in front of others, so I wouldn’t recommend it if you are in an open office with cubicles. But, if you have your own office with a door, why not?
But, you can go for a walk during your lunch break. You can take the stairs instead of the elevator. You can park your car in the very back of the parking lot and walk to your work building. You can ride your bike or walk to work (if it’s not too far).
These are just some ideas on how you can fit something in instead of doing nothing.
5. Healthy Eating
Okay, losing weight with a busy schedule isn’t all about exercise. You need to eat right too. And, the best weight loss diet consists of:
- Avoiding fruit juice and sugary drinks
- Eating a breakfast high in protein
- Drinking water around 30 minutes before your meal
- Eating mostly whole foods that are unprocessed
- Eating weight loss friendly foods (check them out here)
- Eat slow
Here’s a program that will help you plan out a healthy meal plan for each week. It’s called the $5 meal plan and like the title says, only costs $5 a month. With this program you’ll get:
- Save your favorites with printable recipes & shopping list
- 6 Dinner Meals, a Breakfast, a Lunch, a Snack and a Dessert (and occasionally a Side Dish or other tasty treat!) all together on the same plan
- There’s also a gluten-free plan to help take the challenge out of finding gluten-free foods.
- A variety of recipes
- Access to a community of other home chefs to share ideas on how to save money on your grocery bill and swap recipe ideas
- And more
Each week you’ll receive an email with your customized meal plan and shopping list to make healthy eating easy. Check it out, it’s TOTALLY worth the $5 a month. Plus you get a 14-day FREE trial to see how it all works. 🙂 Get your Weekly Meal Plans Now – Click here.
6. Eat Healthy Snacks
A lot of people think you need to cut snacking out entirely when you’re trying to lose weight. This isn’t the case if you choose healthy snacks. And, it doesn’t take up a whole lot of time in your busy schedule to prepare and pack them for the week. Seriously, you can take a half hour out of your day once a week to prep healthy snacks that you can eat throughout the day. Here are some ideas:
- Hard Boiled Eggs: I love hard boiled eggs and they’re a great way to get both your protein and healthy snack in. Here’s a good recipe you can try.
- Donut Apples: I haven’t tried these yet, but they sound super delicious and bonus, they’re healthy. Here’s the recipe.
- Veggie-Tuna Bites: With this, you’re going to mix up a can of tuna fish with pickles, shredded carrots, olives, cucumber, a little bit of mayonnaise, Dijon mustard and a dash of pepper and salt. Then you can scoop up the deliciousness with a healthy type of cracker like Wheat Thins or Triscuits. This recipe wasn’t my idea and you can find out more about it here.
- Tomato Avocado Melt: This can be a healthy and quick breakfast or lunch. It only takes a few minutes to make it. Take two pieces of bread (I like wheat bread because it’s healthier) and spread a little bit of mayo on each slice. Sprinkle on a dash of cayenne pepper for flavoring and then add avocado and tomato slices on the bread and top both with your favorite cheese slices. Broil on high for a few minutes or until the cheese is melted and the bread toasted. This again is not my recipe, but man is it really good! You can find it here.
7. Add Caffeine to your Diet
This will be perfect for you coffee and green tea lovers. Caffeine boosts your metabolism and promotes thermogenesis. This is a metabolic process where your body produces heat by burning calories. Because it kicks your body’s calorie burn up a notch, it helps you lose weight. One study showed when both postobese and lean individuals were given one100 mg dose of caffeine, it boosted their rested metabolic weight (RMR) by 3 to 4 percent.
The study suggests commonly consumed doses of caffeine promotes thermogenesis and impacts energy balance.
Other research supports weight loss with caffeine through thermogenesis as well as well as fat oxidation. Seventy-six Individuals were provided with green tea with 150 mg of caffeine once a day for 3 months. After the clinical trial, they were able to improve their weight maintenance and lose more than 2 percent of their body weight.
Please note, for some people, when they consume caffeine at high doses they experience certain side effects like jitteriness, anxiety, insomnia and more. I don’t experience these side effects, probably because I’ve been drinking coffee pretty much all my life and my body is used to the caffeine.
So, how do you lose weight? You can start with these weight loss tips for busy moms. Also, why not get paid to lose weight on HealthyWage?
Healthywage isn’t a typical weight loss or diet program. It’s actually a cool kind of out-of-the-box thinking weight loss motivator! Through this online platform, you place a bet on your own weight loss goal. You choose how much weight you want (are going to) lose and the time frame in which you’ll do it.
If you achieve your goal in your time frame, you win a certain amount of money from Healthywage up to $10,000.
Pretty neat, ha?
The amount of the cash prize will depend on certain things like your weight loss goal, etc. But, I guess the average prize is around $1,300ish for individuals who achieve their goal. You only receive the cash prize if you do lose the weight you bet on in the time frame you said you’d do it. But, there have already been so many people who have taken on this weight loss challenge and won.
Take these few examples:
Denise R lost 53 lbs and won $2,571.
Kristen W lost 114 lbs. and won $4,000.
Glenn S lost 102 lbs. and won $1,383.
But, the challenge is incredibly motivating and fun and it definitely keeps you accountable to the point where you’re going to work hard to lose that weight!
HealthyWage has been seen on Good Morning America, The Today Show, CNN and other media outlets.
Let me know if you try it and win. 🙂 Check it out here.
Losing weight the healthy way is a big commitment and not everyone has success with it. But, if you find that you’re living a sedentary lifestyle filled with unhealthy snacking, fast food and not much physical activity, you may want to consider doing something about it since you probably know it’s not a healthy way of living.
Don’t give up if you find it hard. Remember, even if you can only manage 10 minutes a day of some type of physical activity and combine it with healthy eating, you’re on the right track and should notice gradual body transformation.
I wish you much success in your weight loss journey.
I’ve made some free weight loss printables that can help you do your grocery shopping, plan your meals and track your progress.