Busy Working Mom Weight Loss Plan Through Diet & Exercise
By Kayley George, RDN, LD
Life is a balancing act for working moms. You’re expected to gracefully handle work, family time, and somehow squeeze in a few moments for self-care and relaxation.
On top of that, there is the pressure to stay in shape. If it feels impossible to achieve weight loss as a busy working mom, you are not alone.
Why is it Hard to Lose Weight as a Working Mom?
In my experience with working moms, three significant factors affect their ability to lose weight:
Time
Stress
Family
For working moms there are so many time constraints. As soon as the day starts, they get the kids ready for school or daycare, including getting them up, dressed, and fed before even thinking about breakfast for mom.
By the time they’re wrapping up with work at 5pm, it’s time to pick up the kids from activities and face the decision of going to the gym or cooking a fresh meal. Everything finally calms down around 8 at night - so when do they have time for themselves?
Next is the stress that moms have from balancing being a working woman and a present, nurturing mother. This is not to say that fathers don’t face this, but women carry an extra burden to be home, cook meals, and lead the way with child-rearing.
On top of that, working moms have to prove themselves even more in the workplace. This could mean taking on more projects and pushing themselves harder at work just to earn equal respect as their male-counterparts. The extra responsibility to take care of the children and work just means less time for their health and themselves.
Finally, there is the inevitable battle of finding meals that appeal to the whole family. The struggle to make meals that the whole family can get on-board with is valid.
There are the inevitable picky eaters. There are many moms who end up making extra meals catered to their picky young ones - the kiddos who won't eat veggies and turn their nose up at anything with a funky texture.
When you’re tasked with providing easy, quick meals that everyone at the table will like, sometimes healthy eating habits go out the window.
Do I Need to Change My Diet to Achieve Weight Loss?
There’s no easy way around this. No magic bullet. You do need to change your diet to see weight loss.
Nutrition is 80% of the battle and exercise is a “complement” to a healthy weight loss diet. If you only increase your exercise, you are actually creating a higher nutrient demand for yourself.
For example when lifting weights, you’ll actually need more protein to aid in muscle recovery and growth. The same goes for cardio, the body needs more carbs to fuel your activity.
Increased exercise without changing our diet is undermining all of the work. Take the metaphor of a sports car. If you’re putting cheap gasoline into the car, you won't expect the car to be able to perform at peak capacity. You’re simply pushing the car harder with the wrong gas.
This is a recipe for burnout! The only proven method that we have to achieve weight loss is through healthy eating with the addition of exercise.
Should Working Moms Have a Weight Loss Goal?
There’s no shame in having weight loss goals as a mom. There’s a narrative floating around that if you want to lose weight, you don't love yourself. There’s another narrative that says losing weight is selfish. Both are completely false!
You can love the body you’re in and still have room for improvement. Don’t feel guilty for your weight loss. It is your health and your body. You have autonomy over your body and your choices.
Many women have a desire to lose weight because of genetic dispositions to chronic disease or the health conditions that they’ve seen their family members go through. Other women want to be in better health to be active with their kids and family.
At the end of the day, it’s about taking the right steps to living your happiest and longest life.
How Can a Busy Working Mom Lose Weight & Live a Healthy Lifestyle?
We all know about the quick-fix diets that leave you hungry and missing out on your favorite foods - Whole30, keto, Beach Body 21 Day Reset. You see quick results and then gain the weight back (plus more!).
You don't have time to play around with these diets anymore. You need a diet plan that will actually help you achieve weight loss as a busy working mom and keep the weight off for good. So here are a few tips to start losing weight and establish healthy lifestyle changes.
Meal Plan
Meal plans are a great way to put your week on autopilot! Plan it out and don’t worry what you’re eating for the rest of the week. Here are 3 simple steps to start meal planning as a busy working mom.
Spend 10 to 20 minutes per week to sit down and look at your schedule for the upcoming week. Make note of what days you're able to come home and cook dinner and what days are going to need some extra help (i.e. frozen meals, meal delivery service, healthy eating out options).
Write out your grocery list and head to the store. If you like going shopping yourself, check out my Ultimate Grocery Store Guide for my favorite product recommendations. Don’t be afraid to shop online either. Your time is valuable, so pick the option that works best for you.
Start your prep! Some people like to prep ahead on one day of the week while others like to take it in smaller chunks. If you are new to meal prepping, you can start by chopping up your veggies and prepping ingredients that you can throw into meals later in the week.
If putting a specialized meal plan together is overwhelming, that’s where dietitians (like me) can come into play. We can curate meal plans based on your preferences, health goals, medical conditions, and lifestyle factors.
If you would like more help with meal planning, book a consultation today.
Meal Prep
For those who are ready to tackle a week’s worth of meal prep, here are a few tips to save you time and energy.
Make freezer-friendly meals! Experiment with batch cooking and freezing leftover servings in a freezer-safe container. Rather than grabbing a TV dinner, if you have a frozen homemade soup or casserole on hand you can heat those meals up just as quickly. Be mindful of freezing meals with a dairy base like yogurt or milk.
Prep a few go-to snacks and meals for the kiddos. For example, bake some plain chicken tenders and cut up raw veggies. If dinner isn’t a home run for everyone, you have an easy backup meal for your picky eaters.
Making A Grocery List
Making a grocery list (and actually sticking to it!) is key for keeping your grocery budget and your weight goals on track.
If you have trouble with impulse purchases while grocery shopping, consider online shopping. You may spend a little bit extra with shopper fees but you will eliminate impulse purchases, so you will likely come out even.
If paper works best for you, keep a running list on your fridge and any time you notice something you are low on, you write it down.
If you are more tech savvy, use apps like Google Keep and the Alexa app to make a shared grocery list that the whole family can contribute to.
Leftovers
Leftovers are the biggest opportunity to save time and energy with cooking. Here are a few tips to become a leftover queen.
Double or triple every recipe you make. Simple as that! Maximize every time that you cook and clean. Leftovers can be either kept in the fridge or the freezer. Make sure to put a date on every leftover so you know when you need to throw it out.
Leftovers stored in the fridge will last 3 to 4 days. When storing in the freezer, it's closer to 3 months.
Healthy Alternatives
If you are having trouble getting your family on board with meal prep, try making small tweaks to some existing family favorite recipes. Here are a few easy examples.
Switching out mashed potatoes with cauliflower mashed potatoes to lower the carbs and calories.
Replace unhealthy fats like vegetable oil and canola oil with olive oil and avocado oil.
Replace sugar in a baking recipe with applesauce, dates, or honey.
Unless you are very savvy in the kitchen, be sure to do your research before making any major changes to a recipe. For example, switching out the wrong oils can change the smoke point and lead to an overcooked meal.
Building A Healthy Plate
Healthy eating is more than just raw salads and chugging water. To keep our bodies running at full capacity, we need a variety of different foods to make sure we have a balanced and healthy diet.
People know about their five main food groups (vegetables, fruit, protein, grains, and dairy), but we also need to focus on making sure we get our macro and micronutrients.
Macronutrients are nutrients that our body needs in the largest quantity, that is protein, fat, carbs, and water. Micronutrients are nutrients that you need a smaller amount of, but they're just as important for your body to thrive.
Protein:
Protein should be 15 to 35% of your daily calories (depending on your preferences for animal meat). For those doing more intense exercise or recovering from an injury or sickness, you’ll want to be on the higher end of that protein range. Protein is a key component in a weight loss diet for boosting satiety and metabolic function.
Good protein sources include lean meat, poultry (chicken and turkey), eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products.
Adult women need about 3-4 oz of protein per meal.
Carbs:
Carbs get a bad reputation but this group is so much more diverse than just white bread and sugar. Your best sources of carbs are fruits, vegetables, legumes, and whole grains. They are the main fuel for our bodies so don’t throw them under the bus!
An adult person needs about 30-40% of their daily calories made up from carbs, but this can also be adjusted based on metabolic function and other symptoms.
Vegetables:
When you think veggies, think fiber, vitamins, and minerals.
You can also get some healthy carbs and protein through your veggies such as good protein sources like lentils, beans and peas or starchy vegetables like potatoes.
Aim for 3 or more cups per day of raw, non-starchy veggies.
Fruits:
These are the “good carbs”. Make sure to consume fruit raw and whole rather than juiced or dried in order to get the most fiber out of the fruit.
Adult women should aim to consume 1 ½ to 2 cups of fruit a day.
Grains
Whole grains (think brown rice, quinoa, and whole wheat pasta) are great healthy sources of carbs and even have some small amount of protein too. Whole grains include all three parts of the grain (bran, germ, and endosperm), while refined grains (white grains) do not include the bran or germ. Removing those pieces removes the B vitamins and the fiber!
A good rule of thumb is a ½ cup serving of grains.
Fats:
Fats are essential in our body as they are the building blocks for hormones, healthy neurotransmitter communication, and just general protection for your vital organs.
Healthy fats include unsaturated fats like olive oil and avocado oil. Foods that are high in healthy fat include nut butters, avocado, and hummus.
Avoid products with any amount of trans fats. These are chemically processed fats that are actively being removed from our food system.
Fat should make up 25 to 30% of your daily calories.
Water:
Not sure how much water to drink? Here’s a simple formula. Match up the number of calories you need to eat to ml of water. If you eat around 2000 calories everyday, you should aim for about 2,000 mL of water per day (that is 68 oz or 8 1/2 cups of water).
If you are unsure of your calorie requirements, stick to half your body weight in ounces as a starting point.
Dairy
Dairy products are important because they are great sources of calcium and vitamin D.
If you are lactose intolerant, dairy free milk alternatives like soy milk or almond milk are also great options.
Whenever you are selecting dairy products, make sure to opt for the plain, unflavored versions. Add your own flavors at home!
Physically Active
Exercise is a great complement to a weight loss diet. If you’re not a fan of the gym or low on time, here’s some ways to squeeze in more movement as a busy working mom.
Parking farther away from the stores so you have to spend more time walking.
Taking the stairs instead of the escalator or the elevator.
Walking across the office instead of just sending a simple email to your co-worker when you need something.
Start walking during lunch. Walk the parking garage or around your office. Getting outside for extra sunlight will help you sleep better too!
During your kids practice or games you can walk around the sports complex or their fields to get in some extra steps.
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, they’re 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 don’t like about the new food.
Weight Loss Meal Plan & Diet Plan for Busy Moms
Not sure where to begin? We have a lot to get you started on your weight loss plan as a busy working mom. On FREE downloadable healthy living and weight loss guides page, you will find sample meal plans as a guide for how to structure your week.
You can also download grocery shopping guide, which includes guides for various grocery stores like H-E-B, Trader Joe’s, Whole Foods, and Costco.
How To Find Time to Exercise as a Working Mom
Just like you would schedule anything in life, you’ve got to block out time for exercise. If it’s not planned out, chances are it won’t happen.
Failing to plan is planning to fail, as they say. You don’t 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 won’t 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.
Do I Need to Exercise to Lose Weight as a Busy Mom?
While you can lose weight without exercising, consistent activity will accelerate the process. Exercising not only helps to burn calories while you’re working out, but the more lean muscle mass you build, the more calories you burn outside the gym too.
More lean muscle mass equates to a high metabolism all day long. The Academy of Nutrition and Dietetics recommends a calorie deficit of 500 to 1,000 calories to lose a 1-2lbs per week.
Cutting out 1,000 calories from your diet is extremely hard, but when you combine that with exercise, that deficit is more achievable. Anecdotally, many women find that their cravings and appetite are curbed on days when they workout.
How Much Do I Need to Exercise to Lose Weight?
There is no perfect formula for exercise and weight loss. Many variables come into play like the type of workout you’re doing and how much weight you’re wanting to lose.
For example, if you wanted to steadily lose about 1 pound per week, then a 500 calorie deficit would be appropriate. That can be done by cutting 250 calories through your diet and exercising for about 30 minutes per day in a cardio-based workout.
If you don’t have a smartwatch to track your exercise calories, you can use this calorie burning rate calculator, developed by University of Rochester medical center, to help you estimate how much you actually burn during physical activity.
Remember, no matter how smart the watch or formula, all of these numbers are estimates!
The Best Exercises for Busy Working Mom Weight Loss
Short on time? Can’t make it to the gym? New to working out? Here are my suggestions for quick, gentle workouts.
Running and Walking
Can be done on the treadmill, on the streets, or at your local neighborhood track.
Yoga or Pilates
Sign up for a formal class or follow a video in the comfort of your home.
Bike Riding
Bike riding can be done either stationary or out on the streets. It's a great way to get out with your family and be physically active.
Weight Lifting
Weight lift in the gym with formal weights or at home with makeshift weights like water bottles or books.
Stair Step Machine
Stair stepper machines at the gym are a great workout, but you also can go to a local school stadium or an empty stairwell.
Aerobics
Sign up for a class, or you can watch videos off YouTube at home.
Elliptical Trainer
Elliptical machines can be great for people who want aerobic exercise without having to go to a formal class. You can watch your favorite show while on the elliptical.
Tai Chi
Tai Chi is a good fit for people who want slow meditative exercises that can be done at home.
Swimming
Swimming laps is great cardio and low-impact if you have joint pain.
Being able to achieve weight loss as a busy working mom can be a big challenge. But, if you are committed to a healthy diet and to finding time to exercise, it is very possible for working moms to reach their weight loss goals.
If you make a plan, losing weight as a busy mom is very doable. This means you have to block off extra time to prioritize yourself so that you can show up as the best version of you.
Taking care of yourself and modeling healthy habits for your family will make an impact for generations to come. If you need extra help tackling your health, book a complimentary call with me and my team to see if it’s a good fit to work together in our weight loss coaching program.
Published on May 10, 2021 at 1:21 pm