Check out free tips on exercise, nutrition and lifestyle to help you start getting back on the fitness track!
What would weight loss look like if it were easy? These are 5 simple tips can eliminate guess work and make weight loss easier. Full strategy inside.
5 TIPS FOR PARENTS: WEIGHT LOSS 30LBS 90 DAYS
Weight loss 30 pounds in 90 days can be achieved with 5 steps. Step 1 is to have a nutrition plan that does these things: prime’s the metabolism, cuts weight, and is manageable for 90 Days. Step 2 improve daily activity meaning get up and move. Step 3 add resistance training to your weekly exercise routine. Step 4 is to maintain a healthy sleep schedule. Step 5 is the most important and that is come with a winning attitude. Any weight loss plan must be structured. If results were achieved how can they be replicated? If results are not what were expected, then what can be manipulated to work? Tracking not only what is being ate or lifted but how days are going can lead to great success.
Structure of Your Nutrition Plan for Weight Loss 30 pounds in 90 Days
For our nutrition plan we need to calculate how many calories we are spending per day. Using a calculator we will find our maintenance point. Once that is discovered we will calculate what we need to achieve a deficit. We will look to have a 20-30% deficit. When starting your plan you must prime your metabolism this will jump start weight loss. At this point fats and carbs will be increased while having your base level of protein. A base level of protein is .64g/lb to 1g/lb. After week 1 we will move to the cutting phase. The cutting phase will be no longer than 12 weeks and the first phase no longer than 6 weeks. First phase we lower carbs 1.2 g/lb and fats .5 kg/lb while maintaining base level of protein. This phase does not go longer than six weeks or once weight loss no longer is reaching 1lb per week. With the second cutting phase carbs are now 1g/lb and fats are .3g/lb while maintaining base level protein throughout. Having a manageable plan is most important of all these strategies. A snack a day, foods you like eating and knowing that it will only last 12 weeks for the weight loss phase. 12 weeks should be the maximum for a weight loss as it will help hormones and mindset to maintain your new lifestyle and weight. Snacks help curb cravings stopping binge eating or a feeling of being deprived. Weight loss plans are difficult structuring one that is only a short duration can help create longevity to results and having a plan in place will only ease the process. Being a parent can be challenging enough don’t put yourself through more than you need to.
Daily Activity Must Increase
Steps can be tracked to ensure activity has picked up. Choosing to walk verse other forms of cardio can improve sustainability so we don’t burn to many calories zapping our energy. Being a parent we can simply play with our kids more or simply just chasing them around the house depending on their age. Daily activities include but are not limited to walking the dog, yard work, taking the trash out, taking stairs instead of elevator and really anything you normally wouldn’t do add it to your list. Adding daily activities versus doing loads of cardio can be huge in maintaining energy while still getting a calorie deficit. A great way to track our activity is using a device that counts steps. If a job requires large amounts of time sitting, a plan of when to move and built in breaks to the day can be really helpful with staying active. At work take advantage of breaks by getting up and moving rather than sitting. At lunch can be a great opportunity to get 20 minutes of walking in. Being deliberate in increasing activity is the best way to make this work. A little goes a long way and builds into bigger blocks of time as it becomes second nature.
Resistance Training Fueling the Fire
Resistance training is the most important long term solution for fat loss. Muscle and fat are tissue and they both are burned up during the weight loss phase. Protein is huge in maintaining our muscle but increasing mass that is largely on resistance training. Resistance training, such as HIT or traditional splits, will help build muscle that in turn builds your Basal Metabolic Rate. Improving your BMR is important because even when you’re not exercising your calorie burn is there and it only increases with the more lean body mass that is accrued. Not only are we burning calories but now we are dialed in on burning body fat. This solves the issue of muscle tissue being burned and not only is there weight loss but now it will be aesthetically more pleasing. When designing a resistance training plan make sure it is something that can be maintained week after week. Do 3-4 days of resistance training, targeting all muscle groups and tracking progress of weights used, reps and what improvements are being made in lifts. By tracking exercises those that are ineffective can be replaced as well as it gives valuable feedback on if intensity is too high or needs to be increased. Having 3-4 rest days is huge considering the body is already in a caloric deficit. Why most weight loss plans fail is too much work that leads to burn out. Having a resistance training plan that includes all of these variables will make weight loss very successful. Fitness for moms and fitness for dads should be centered around resistance training and nutrition.
Maintain a healthy sleep schedule
As a parent we know how sleep can be hard to come by but it is vital for weight loss. Less than 7 hours of sleep can lead to more abdominal fat. People with less than 7 hours of sleep a night were shown to have a higher BMI than those who slept 7-9 hours. When getting less sleep the hunger hormone levels increase while increasing high fat and high sugar foods consumed. Proper sleep does two huge things: regulates hunger hormone and enables you to have more self-control. Not being hungry leads to better food choices. Eliminating stimulants after the morning can help aid better sleep. Putting down the phone, shutting off the tv, or shutting down the computer three hours before bed will enable better sleep. Setting a bed time and wake up time will help the body regulate a regular schedule. For most parents this can seem as if this is sleep training and that would be correct because most weight gain comes from being undisciplined and adding structure creates better sleep. Keeping and maintaining a regular sleep schedule has many benefits and if you want to lose weight it may be the one easiest to control.
Have a Winning Attitude
We are not always going to have a positive attitude but we can always have a winning one. With a winning attitude we accept things as they come and learn from the tough times. In this weight loss journey there will have many ups and downs. Each win or set back is pivotal so rather than looking at these events as plus or minus we must learn from what works and what doesn’t. Adapt what isn’t working while moving forward and strengthening what is going right. If we get too high then when adversity strikes we will not be prepared to adapt. With a negative attitude we will slowly defeat ourselves and the program will not last. Having a journal tracking progress is not always x’s and o’s rather tracking good days, bad days and normal days will allow self-reflection. Simply if there is a bad day an inside look at what made it a bad day. Was it something that could be controlled, was itself inflicted, or simply is it just life. Figuring this out can eliminate events that can be controlled and stop self-inflicted wounds. Looking at good days can be equally beneficial by seeing why it is thought to be good vs bad. What events triggered this response, can this be replicated and are these simply wins that occurred because of perseverance through the rough days. We either win or learn. With what we learn this can lead to more wins if done properly while eliminating unnecessary distraction or pain.
Fitness for moms and fitness for dads should be simple it shouldn’t be complicated. Weight loss 30 pounds in 90 days is a lofty goal but it easily can be done with these steps. Periodizing your weight loss sets a plan and timetable. Moving more and increasing physical activity will reduce cardio load while creating efficiency in your energy. Resistance training will create fat loss while adding leaning mass helping boost the metabolism. Sleep will regulate hunger hormones, reduce belly fat and help you recover. Having the right attitude goes a long way and thinking you’re going to have a positive attitude all the time is bullish. Simply learning throughout the process and not getting to high or low is the best. Being a parent is hard these steps will make things simpler.