Are you stuck with your weight loss plan due to your busy schedule? Do stress and fatigue interfere with your fitness routine? Are you struggling with your time management and diet? If yes, then you will get all your answers over here.
I know it is not that easy to lose weight that too for a full time working mom. But, trust me, nothing is impossible if we try it. I know the ways how to accomplish the weight loss plan for the busy mom.
By the end of the article, you will come across the various weight loss tips that work great for the working mom. Read on the article to find more.
Causes Of Weight Gain For Working Mom:
Here are a few reasons for the weight gain that takes place in case of working women. Some of them include:
1. PCOS:
One of the main cause of the weight gain in women is due to Polycystic ovarian syndrome (PCOS). It is due to the hormonal imbalance. This is one of the common phenomenons that women develop and due to this they gain a lot of weight.
2.Depression:
Another reason that contributes to weight gain for working mom is depression. As per the experts, the change in sleep cycles, fatigue, sadness has a direct impact on weight gain. Depression slows you down as said by experts and clinical research.
3.Food Intolerance:
There are certain foods like gluten, lactose, and other processed foods that lead to food intolerance and contributes to significant bloating and discomfort. This can further contribute to weight gain in working mothers too.
4.Skimping On Sleep:
There are a lot of studies that have found that obesity and sleep have a close relationship between them. As per the studies it has been found that people who get less than six hours of sleep a night are about 30 percent more likely to become obese than people who sleep more. It is also said that poor sleep quality and being sleepy can lead you to make poor food choices.
5.Being Stress:
Stress has positive impacts on weight gain for the working mom. When the stress goes up, the secretion of the cortisol also goes up. This directly affects the pattern of eating and level of appetite. The individual moreover has a high-calorie intake and low in nutrition level.
6.Taking Medication:
Certain medication pattern also has effects in increasing body weight. The presence of steroid in medicine leads to weight gain in working mom. This happens due to the change of metabolism.
Check Out These Healthy Weight Loss Tips For Working Moms
List Of Tips For Working Moms To Lose Weight:
Apart from diet and exercise there are certain tips that you can try of in order to lose weight, such as-
1. Cut Down Refined Cab:
Refined carbohydrates is one of the healthy ways that helps to weight loss for busy moms. This leads to reducing the amount of fiber and micronutrients in the food product.
There is a direct connection of carb in increased weight and belly fat (R). In case of the refined carbs, try to take the whole grain products like brown bread, brown rice, oats etc instead.
2. Eat Regular Meal:
It is a very wrong perfection that skipping the meal will help you to lose weight. But trust me it will never work to lose body weight. Not eating in a right way will lead to stress and it can cause you weight gain instead of weight loss.
For making it work, you should eat regular meals at right interval of time. Maintain a right and healthy meal plan throughout the day in order to lose weight.
3. Smaller Portion And More Number of Time:
Not only is eating regular food important, but it is also required to eat in a smaller portion but a number of times. You just need to spread the meals in to six parts in a day instead of 3 big meals. So, plan accordingly and take stuff with you so that you can have in short interval of time.
This will work great to maintain a healthy weight for the working mom. This will also make you feel light and not so hungry in between of your meals.
4.Drink More Water:
This is one of the easy tips that has a significant effect on the weight loss plan for busy mom. It has a greater output with minimal effort. Do drink at about 8 to 10 glass of water in a day as it will help to get rid of the toxins from the body.
It is found from the studies that at about of 13% drinking water before a meal can increase weight loss and reduce the number of calories (R). Drinking the adequate amount of water helps a lot in managing body weight.
5.Keep A Food Journal:
This will help to track your calories, exercise, goal etc. There are too many food journals online. As you are busy working some times it is difficult for you to do manually keep track of your eating habits and you may forget also. So, it is better to maintain online as it will make your job simpler. It will also make you to stick to your goal.
6.Eat More Protein:
Protein plays an important role in maintaining a ideal weight and help a lot in maintaining body weight. The best weight loss diet for working mom is to include protein rich food in your diet. There are studies that have shown that high protein diet (R) helps in cutting cravings, increase feelings of fullness, and boost metabolism.
Include each much as high protein diets like eggs, dal, fish, chicken, dairy products , legumes etc in your diet.
You can read also: 20 high protein snacks for kids
7.Go For Foods That are Low In Calories:
This is one of the simple and easiest ways that working moms can try to lose weight. Instead of eating foods with high calories, it is wise to go for less or low in calories food. This will help you to maintain a ideal weight.
Make sure you include food that are rich in omega-3 fatty acids, calcium, protein and fiber in your daily diet rather than high calories intake of food in your diet.
8.Get your Sleep:
This is an important and major step that a working mom should take care of as it has significant effects on weight loss for working mom. I know it is impossible to get eight long sleep hour for the working mom but still, do maintain to have at least six hours of sleep.
As per the studies, it was found that increasing the amount of sleep helps a lot in increasing the metabolism rate and do help a lot in reducing the weight. The success rate (R) is at about 33%.
9.Cut Back On Added Sugar:
Food rich in added sugar is too rich in calories. It is a great contributor for the weight gain, especially for the working mom as they take too much tea, coffee, juice, etc with sugar in order to keep them stress free and active for the whole long day.
One of the other best weight loss diets for the working moms is cutting down the added sugar in the diet as that helps to lose the body weight. Instead of this you can take vitamins, minerals, fiber, and proteins.
10.Eat A Healthy Breakfast:
The day should start with a healthy breakfast as it really works as a healthy weight loss tip for working moms. A nutritious breakfast (R) keeps you full until your next meal.
This has a great impact on losing the weight as it has been found that regular eating pattern may be linked to a reduced risk of binge eating (R). Eating breakfast helps to keep the appetite and hunger under control.
11.Become A Morning Exerciser:
I know it is difficult for a working mom, but trust me if you start doing this it really works a lot to lose the weight. You can practice yoga (R) too in the early morning as it will help you to burn the extra calories.
It will also help in decreasing the stress and anxiety level throughout the day. It is also said from the studies that practicing yoga has been shown to reduce binge eating and prevent preoccupation with food to support healthy eating behavior. (R)
12.Lower Your Stress Level:
As I said above, stress and weight gain has impacts on weight gain for the working mom. When the stress goes up, the secretion of the cortisol also goes up. This directly affects the pattern of eating and the level of appetite goes up.
So try to lower your level of stress as much you can. Take the role and responsibility that you can do it. Make sure you do things that make you relax and stress-free. Then only you can maintain an ideal and good weight.
13.Do More Cardio:
Cardio helps a lot in increasing the metabolism rate and burn the extra calories. This is great weight loss plan for a busy mom. You can take steps in office hours rather than using lift.
It has been found that more cardio to your routine result in significant weight loss with a healthy diet. You can walk also 20-30 mins in the office to have a healthy balance of what you eat to burn out.
14.Fill Up With Fiber:
Fiber plays an important role in your body metabolism rate. This is regarded as an important tip for weight loss for the working mom. So you can include as much as fiber in your daily diet. It has positive effects in making your stomach full and increases the metabolic rate.
The fiber intake (R) of 14 grams per day has been associated with a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss over 3.8 months.
You can read also: 10 Natural High Fiber Foods For Babies
15.Drink Water Before You Have Your Meal:
Water plays an great role in maintaining and losing weight. One of the best ways to lose the weight from the busy schedule is drink at least a glass of water before you take your meal. You can do this with each mealtime.
This will make you feel full and stop your body from overeating.
16.Practice Mindful Eating:
I know this sounds something uncommon and questioning. But trust me, this work great as a weight loss tip for working women. Mindful eating (R) is defined as minimizing external distractions during eating your meal.
For this, you can eat slowly and focus more on how your food look, tastes, looks, smells, etc. This is a powerful tool for weight loss. As per the studies have found that eating slowly (R) can enhance feelings of fullness and may lead to significant reductions in daily calorie intake.
17.Limit the Process Food:
This works an best weight loss diet for the working mom. Processed foods are not good for the body and health as it is rich in high calories, sugar, sodium, etc.
As per the expert and studies founded that consuming more processed foods is associated with excess body weight. This is especially true in the case of women. So it is wise to reduce the amount of processed food and do take whole food in the diet plan of the day.
18.Snacks Smarter:
This is one of the most important tips that you need to carry on in order to lose weight for the working women. Not only snacks you should have in six times in a day plan but also you should have a smart snack plan in the working hours to maintain a healthy weight.
You should go for low-calorie and high in protein snacks, this will keep you healthy and active throughout the day.
A healthy weight is always required to maintain a healthy lifestyle. As I said above that apart from diet and exercise you have to take care of a lot of things in accounts that will help you to lose weight. I hope this article has given you good information about the various tips that you can take care of in losing weight if you are a working woman.
