Hello Guys, Thanks for visiting our website. Today we will discuss the “Active Working Mom Weight Loss Plan”. Moreover, we will also discuss some important topics like; Weight Loss Exercises for Busy Working Moms, Weight Loss Tips for Working Moms, and A Healthy Meal Plan for Busy Working Moms. So let’s dig into the topic and read in brief.
Whether you’re a working mom or a stay-at-home mom, have infants or school-aged children, being a mom is a lot of work. It also does not always make healthy eating simple. Busy schedules frequently result in moms grabbing food on the go and making unhealthy choices.
However, Nutrisystem makes on-the-go eating simple and can help you stay on track while raising a family.
Why Is It Difficult To Lose Weight As A Working Mother?
In my experience with working mothers, three major factors influence their ability to lose weight:
Working mothers face numerous time constraints. They get the kids ready for school or daycare as soon as the day begins, including getting them up, dressed, and fed before even thinking about breakfast for mom.
When they finish work at 5 p.m., it’s time to pick up the kids from activities and decide whether to go to the gym or cook a fresh meal. When everything finally settles down around 8 p.m., when do they have time for themselves?
The stress that moms experience as a result of balancing being a working woman and a present, nurturing mother comes next. This is not to say that fathers are not affected, but women bear an additional burden by staying at home, cooking meals, and taking the lead in child-rearing.
Working mothers must also demonstrate their worth in the workplace. This could imply taking on more projects and pushing themselves harder at work in order to be treated equally with their male counterparts. The additional responsibility of caring for children and working means less time for their health and themselves.
Finally, there is the unavoidable battle of finding meals that everyone in the family enjoys. The struggle to prepare meals that the entire family will enjoy is understandable.
There will always be picky eaters. Many mothers end up preparing extra meals for their picky children – the children who refuse to eat vegetables and reject anything with a strange texture.
When you’re tasked with making easy, quick meals that everyone at the table will enjoy, it’s easy to let healthy eating habits slip.
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Do I Need to Change My Diet to Lose Weight?
There is no easy way out of this. There is no silver bullet. To lose weight, you must change your diet.
Nutrition accounts for 80% of the battle, with exercise serving as a “complement” to a healthy weight loss diet. If you only increase your exercise, you are actually increasing your nutrient demand.
For example, if you lift weights, you will require more protein to aid in muscle recovery and growth. The same is true for cardio; the body requires more carbohydrates to fuel your activity.
Increased exercise without a change in diet undermines all of our efforts. Consider the analogy of a sports car. If you put cheap gasoline in your vehicle, you shouldn’t expect it to perform at peak capacity. You’re simply driving faster with the wrong gas.
This is a recipe for exhaustion! The only proven method for weight loss that we have is healthy eating combined with exercise.
Should Working Moms Aim for Weight Loss?
It is not shameful to have weight loss goals as a mother. There’s a widespread belief that if you want to lose weight, you don’t love yourself. Another story goes that losing weight is selfish. Both are entirely false!
Primary steps are critical in any field of work, whether you are assigned a task in an organization or want to lose weight.
It would be beneficial if you were optimistic about your decisions by cultivating a healthy mindset, because losing weight may be difficult for you with the kids and work.
You can love your body while still seeing room for improvement. Do not feel bad about your weight loss. It is your health and your body that is at stake. You control your body and your choices.
Many women want to lose weight because of genetic predispositions to chronic disease or health conditions that family members have experienced. Other women want to be healthier so they can be more active with their children and families.
At the end of the day, it all comes down to taking the necessary steps to live your elated and longest life.
How Can A Working Mom Find Time to Exercise?
You must schedule time for exercise just as you would any other aspect of your life. If it is not planned, it is unlikely to occur.
As the saying goes, failing to plan is planning to fail. You don’t have to set aside an hour to go to the gym. A workout can take place anywhere and at any time.
Finding accountability for your workouts can be life-changing. Check with other moms or coworkers to see if they have a favorite workout routine or gym. Look for a walking partner at work or in your neighborhood.
Even your child can hold you accountable! Set up fun rewards for you and your children if you meet your weekly activity goals.
Do I Need to Exercise as a Busy Mom to Lose Weight?
While it is possible to lose weight without exercising, consistent activity will speed up the process. Exercising not only helps you burn calories while you exercise, but the lean muscle mass you build, the more calories you burn outside of the gym as well.
More lean muscle mass means a higher metabolism all day. To lose 1-2 pounds per week, Many health experts recommend a calorie deficit of 500 to 1,000 calories.
Cutting 1,000 calories from your diet is extremely difficult, but when combined with exercise, that deficit becomes more manageable. Anecdotally, many women report that working out reduces their cravings and appetite.
How Much Exercise Do I Need to Lose Weight?
Losing weight can appear to be a difficult task. Most of us understand that exercise is an important part of a healthy routine, but many people who want to lose weight give up on exercise too quickly.
This is due to the fact that they have no idea how much effort is required. As a result, they see few, if any, outcomes in the mirror. The real weight loss workout journey, however, begins once you begin exercising on a regular basis.
There is no perfect formula for exercising and losing weight. Many factors come into play, such as the type of workout you’re doing and the amount of weight you want to lose.
A 500-calorie deficit, for example, would be appropriate if you wanted to lose 1 pound per week consistently. This can be accomplished by reducing your calorie intake by 250 and exercising for 30 minutes per day in a cardio-based workout.
If you don’t have a smartwatch to track your exercise calories, you can use the University of Rochester Medical Center’s calorie-burning rate calculator to estimate how much you actually burn during physical activity.
Weight Loss Exercises for Busy Working Moms
Do you struggle to find time to exercise as a working or stay-at-home mom? We understand how difficult it can be to find the energy and time to exercise, but it is a great way to boost your energy and improve your physical and mental health.
Are you short on time? Are you unable to attend the gym? Are you new to working out? Here are some ideas for quick, gentle workouts.
- Running and Walking
- Bike Riding
- Weight Lifting
- Stair Step Machine
- Tai Chi
Weight Loss Tips from (Really!) Busy Moms
Working mothers are insanely busy, and juggling a career and a family is exhausting and downright difficult. It’s all too easy to let the pounds pile on, but you can put a stop to it and get the scales moving in the right direction. Today we bring 7 weight loss tips for working moms from Busy Working Moms.
1. Don’t Eat the Kids’ Food
Finishing the leftovers on the kids’ plates appears to be a harmless enough activity. However, Richel Mark has realized that “a couple of bites of mac and cheese or the crusts of the peanut butter sandwich” can quickly add up to hundreds of calories.
She claims that while she was preventing food waste, she was also “allowing it to go to her waist.” She now makes a conscious effort to stick to the diet plan by eating only what is on her weight loss food list each day and avoiding leftovers.
2. Make Meals in Advance
Gary Lavin claims that crock pot meals and weekend weight loss meal prep help her stay on track, even on the busiest days. When meals are prepared ahead of time, the temptation to eat out or grab something quick after a long school or workday is eliminated.
Use weekends to plan out your meals for the week or to look for fun crock pot dinners that you can “set and forget” until dinnertime.
3. Involve the Children
Maria Shivan says that making healthy eating a family affair helps her stay on track. She always involves her two sons in selecting healthy foods for the entire family to eat. They assist in the preparation of the food, which Maria claims keeps them interested in what they eat. As a result, she is able to stay on track.
4. Stick With Healthy Snacks
Charlotte, like Maria, says she helps keep her family on track by keeping an eye on their healthy eating habits. Although chocolate chip cookies are tempting for an afternoon snack, Charlotte avoids them by having vegetables cut up and ready to go.
With a nonfat dressing dip, it makes the ideal afternoon snack to satisfy cravings and keep you on track before dinner. Make healthy snacks readily available so that making good choices is simple.
5. Keep it Similar
Sophia Stack discovered that choosing Nutrisystem meals that are similar to what her children are eating helps her resist the temptation to eat something other than the diet program.
“For instance, I might have the Chicken Parmesan meal and then make them spaghetti,” Sophia explains. “We will then all have the same veggie. It also helps to avoid eating from plastic containers. I prepare all of our meals in the same dishes so that we appear to be eating the same meal. Then I don’t feel as if I’m missing anything.”
6. Reduce the Stress of Breakfast
Mornings, according to most moms, are hectic, making it easier to make unhealthy choices like a drive-through breakfast or even skipping it entirely. Lori B. says she plans ahead because mornings are “go time” for her—getting everyone ready and out the door to school and work, or, more recently, getting everyone ready for online schooling and work-from-home days.
Rather than skipping breakfast, which can lead to mid-afternoon cravings, she grabs a Nutrisystem breakfast bar to eat on the go.
7. Always keep a food list
Isabella Root says she spends time every Sunday planning weekly meals and making her grocery list, which includes the items she needs for the Nutrisystem diet program. Root claims that making a grocery list has greatly aided her shopping experience.
“I’m not grabbing extra items just because they ‘looked yummy,'” she admits. “I have a plan that I stick to. That allows me to stay on track even when life gets hectic.”
A Weight Loss Meal Plan For Working Moms
In general, you want to get a good balance of lean proteins, healthy fats, and whole grains. At all meals and snacks, try to have a balance of all three (or two out of three).
Lean proteins: low-fat cottage cheese, eggs, turkey, chicken, lean meat, tofu, low-fat yogurt, skim or low-fat milk, beans
Healthy fats: avocado, olive and canola oil, nuts and seeds, olives
Wholesome carbs: vegetables, fruits, oatmeal, sweet or baked potatoes, brown rice, beans and legumes, whole grain bread or pasta
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Here are some meal and snack suggestions that will total around 1,600 calories (when you choose one breakfast, one lunch, one dinner, and 2 snacks).
If you are breastfeeding, you should increase your daily caloric intake by 200-400 calories. It’s difficult to estimate calorie needs without knowing your weight, height, or body type… but I wouldn’t go much lower than 1,600, and no lower than 800 if you’re breastfeeding.
Take note of how many vegetables are included at both lunch and dinner!
Peanut Butter and Banana Rollup: 1 small whole-wheat wrap (around 80-100 calories); 1 T natural peanut butter; 2 tsp low-sugar jam; 1 small banana; 1/2 cup skim milk
Yogurt or Cottage Cheese and Fruit: 1 container 6-oz. low-fat yogurt or ½ cup cottage cheese; 1 cup strawberries; 1 T wheat germ; 15 almonds
Hot Cereal with Fruit and Nuts: 1 packet plain oatmeal or other high-fiber cereal; 1 cup skim milk; 2 tsp sugar or maple syrup; 6 chopped walnut halves, chopped; 1 small diced apple
Dilly Scrambled Eggs and Tomato; Grapefruit: 2 eggs or 1/2 cup egg substitute; 1 small tomato, diced; 2 slices whole-wheat bread; 1/2 T trans-fat-free margarine; 1/2 tsp dill; 1/2 grapefruit.
Turkey Burger; Vegetables: 4-oz. white meat turkey burger; 2 tsp catsup; lettuce and tomato; 1 whole-wheat English muffin; 10 mini carrots; 1/2 red pepper
Hummus Wrap with Veggies: 1 whole-wheat wrap (no more than 180 calories); 6 Tbs hummus; 1 slice alpine-lace reduced-fat cheese; sliced red onion; 3 slices tomato; Lettuce; 1 sliced yellow pepper
Turkey Chili and Salad: 1 1/2 cups canned turkey chili; Salad with mixed greens and diced raw veggies, 1 T olive oil-based dressing
Open-Faced Turkey and Avocado: 3 oz. low-sodium turkey breast; 1 slice whole-wheat bread; 1/4 sliced avocado; 1 T low-fat canola mayo; 2 slices tomato; Romaine lettuce for the top of sandwich; 1 cup cut-up raw vegetables like celery, cucumber, radishes, carrots, peppers on the side
Split Pea Soup Salad: 1 whole (16 oz.) can of soup; Salad with mixed greens and 1 cup raw vegetables; 2 T olive oil-based dressing
Spinach Salad: 3 cups prewashed spinach; 1/2 cup sliced mushrooms; 2 hard-boiled eggs; 2 T low-fat shredded cheese; 1 T bacon bits; 2 T vinaigrette dressing; whole-grain crackers (serving size to equal about 120 calories)
Salmon Cakes:1 salmon cake (get these fresh or frozen) with 1 T low-fat canola mayo; 15 asparagus spears; 1/2 cup brown rice
Grilled Chicken: 4-5oz. chicken breast; 1/2 T teriyaki or BBQ sauce; 2 cups steamed broccoli; 1 tsp trans-fat-free margarine; 1 small sweet potato
Whole-grain Pasta with Turkey-Veggie Sauce: 5 oz. lean ground turkey breast; 1 T olive oil; cooking spray; 1 1/2 cups total diced veggies (carrots, mushrooms, onions, peppers); 1/2 cup tomato sauce; 1 1/2 cups cooked whole-wheat pasta
Chicken Sausage Supreme: 1 link chicken sausage, sliced; 1 T olive oil; 2 T low-sodium chicken broth; 1/2 cup each diced onions and mushrooms; 2 T low-fat sour cream; 1 T Parmesan; 1 1/2 cups whole-wheat pasta
1 large cinnamon toast rice cake; 1 T all-natural peanut butter
1 large apple and a handful of almonds
Yogurt with no high fructose corn syrup
1 large rice cake; 2 T hummus; 1/2 sliced red pepper
1/4 cup roasted soynuts
1 cup edamame, in the pod
Good day, and welcome to Fitthour. My name is Shubham Vijay, and I am a certified personal trainer and nutrition coach with 6 years of experience in the fitness industry. At Fitthour, we specialize in types of training, such as strength training, cardio, or HIIT, and our mission is to help clients achieve their fitness goals and improve their overall health.