Check out free tips on exercise, nutrition and lifestyle to help you start getting back on the fitness track!
Mom’s single handedly are the ones who change the most from having kids. Not only do they change their lifestyle, but their bodies probably change more than anything. With little time to adapt how can the body change fast? Making small changes can deliver an amazing body transformation.
6 Ways How to Lose Weight Fast for Moms
Many individuals who want weight loss ask how I can do it quickly. A common question is how to lose weight fast for moms. Weight loss in parents can be very different but doesn’t have to be difficult. Having clear definable goals will allow not only a realistic goal to be achieved but the ability to maintain the new results. Identifying a lifestyle that can be easy and sustainable is the first important factor in being successful. Once identifying what is manageable for life then it’s time to look at nutrition and figure out three things: how does it fit into the lifestyle, what are the pitfalls of the nutritional plan and what the plans duration is. With nutrition out of the way we can dial in sleep and make sure that not only we’re getting eight hours of sleep but that it is quality sleep. Next we need to look at physical activity and what is limiting our movement on a daily basis. Once we have figured out these five we must learn to incorporate exercise into our weight loss plan. Fitness for moms can be simple but it doesn’t mean it’s easy. Each of these by themselves can make a difference but incorporating all will give an accelerated weight loss in a safe efficient manner.
How to Lose Weight Fast for Moms with Exercise
Having 30-45 minutes a day for 3 days a week is needed. Implementation of resistance training can help maintain muscle while increasing the metabolism and burning body fat. Walking 25 minutes on days where there is no resistance training. The workouts should be an upper and lower body split utilizing compound exercises. Using compound exercises allows the elimination of isolation exercises and reduces time spent in the gym. Sets range from 1-3 with repetitions hitting 5-10 and never reaching failure. If workouts are being done at home scale body weight movements so it can be challenging but allows for enough time to recover for the next workout. Implementing core workouts either in workouts or having it as a stand-alone workout can not only help tighten the waist, improve posture and reduce low back pain but it can help add more muscle to increase basal metabolic rate as well.
How to Lose Weight Fast for Moms with Nutrition
Periodizing is the key with whatever nutritional plan is created. The phase must last between 6-12 weeks no longer as it can actually reduce the effectiveness of maintaining the new weight loss. In the plan there’s a primer, first cut, final cut and a maintenance phase. Priming is done to get the metabolism revved up for the coming weeks. Cut 1 will be a phase that makes small deficits in the fats and carbs. Cut 2 is a steep cut in fats and carbs. Cut 2 is where the biggest weight loss will occur, however it is also the most mentally challenging of all the phase because at this moment there is such a huge deficit. Once twelve weeks has passed the maintenance period will begin and this is the new baseline. In a balanced plan there will be lean proteins, vegetables, carbohydrates and fats. With lean proteins the most effective for weight loss are turkey breast, chicken breast, fish and egg whites. Vegetables, such as, celery, broccoli and spinach will be some of the better choices. Carbohydrates are a blend between fruits and grains, while fats are nuts, nut butters and avocados. A balanced plan will not only allow one to hit their macronutrients but micronutrients as well. Micronutrients are important for hormone production and balance within the body. Micronutrients help with satiety and keeping healthy while going through weight loss at such a quick rate.
How to Lose Weight Fast for Moms with Physical Activity
By far the easiest thing that can be done is to move more. Simply getting up every hour walking around 10 minutes can add so many more steps to the daily total. Burning more calories will accrue over time to create a deficit that will help with losing .5lb to 1lb of weight a week. Making small changes such as parking further from the store, walking when available and making the legs work when available can expedite the process while lowering the reliance on cardio. The less cardio that needs to be done the better due to already being in a deficit can help avoid burn out, sluggish days and reducing the chance of getting to the weight loss goal. Tracking steps seems cliché now but it is a perfect way to see physical activity progression. 10,000 or more steps a day seems to be the standard and if steps are less than this don’t worry simply progress to the 10,000 step mark or higher and instantly weight will start to come off.
How to Lose Weight Fast for Moms with Sleep
Sleep is a must to lose weight. As a mom this can be very difficult with getting 6 plus hours of sleep a night. However getting less than six hours of sleep can lead to increased abdominal fat, lower immune function and mess with hormones vital to success in losing weight quickly. There are even studies that point to less than eight can create body fat through elevated levels of cortisol that keeps the body at a heightened stress state. Things that can be done to enhance or improve sleep and it’s quality. Complete removal of stimulants. Stimulants automatically put our systems into a fight or flight mode. Cortisol is important to wake us up but it is detrimental to have cortisol working on over drive. Keeping the room around 68 degrees is a good number to keep the body cool overnight. As body temperature rises the likelihood of waking up over and over becomes. Get rid of blue light before bed. Put the phone, laptop and tv out of sight. Blue light blocks the hormone melatonin leaving the body less drowsy and making it harder to sleep. Sleep is such a huge factor in weight loss simply because not enough of it can lead to weight gain that eliminating anything that can disrupt sleep would help tremendously.
Goals must be well thought out and planned especially for quick weight loss. Say the goal is 30 lbs in 90 days. Who is helping this goal be achieved? This is a goal that typically requires a professional and constant monitoring. Micro goals must be established where 2lbs a week is being lost and likely more is needed in the final stages. How will the nutrition plan be laid out for optimal success? What will workouts look like? Plus the biggest part of the plan is to maintain the weight loss that was achieved. Ultimately there must be a plan that is in place to achieve the goal. Incorporating goals will help with mindset and get the body wanted.
This is the most important part of all. If a plan does not revolve around lifestyle or lifestyle changes are made for the plan it will fail. Easiest way to be successful is to create a plan that revolves around lifestyle. There are minimal changes literally there is just more structure. Once the day is structured and there’s only 10-15 minutes left for exercise then that’s how long the workout should be. If meals are only consumed twice a day then set macros for the two meals to daily totals. Major changes rarely work and as few changes as need to be made is best. Getting started is all that matters and as momentum picks up so will the openness for change.
Learning how to lose weight fast comes down to how many changes someone is willing to make. Applying those changes to a plan that is conducive to lifestyle and not trying to fit life around the goal is the best way to succeed. Finding workouts and a nutrition plan that will be done and not being completely miserable is a must. Becoming comfortable with the uncomfortable can eliminate many of the doubts that can creep up if stuck in the state of a negative mindset. Recovery from changes with sleep being vital in optimizing results is non-negotiable and a huge part of reach the goal faster. With all the increased changes physical activity is for sure going up with the body burning the extra calories needed to lose extra pounds of weight every week and maintain a steady weight loss. At the end the results will be fast and rewarding because the above are not just temporary changes. It’s building toward a better performing life in the future.
Want to learn more feel free to reach out we’d love to chat.