How a busy mom lost 50 pounds with home workouts
Mothers are always busy with one task or another. Starting from running the household, mothers do everything, from taking care of their children to managing the household. And after doing all this, mothers do not have time to think about their body fitness. However, if they are not fit, their body will not be in good condition, and their appearance will show signs of aging. Many mothers want to keep themselves fit. Taking some time out of work to do some light exercise can keep them fit.
In this article, we will explore how mothers can maintain their fitness even when they are busy. There’s no need to go to the gym to stay fit; you can exercise at home in a tiny space. You can do this type of exercise in your free time every day, in between the hustle and bustle of work.
Setting realistic goals: Small victories, big successes
Hearing about losing 50 pounds can scare anyone. This is a huge goal, which can discourage you in the beginning. For a busy mother who faces various challenges every day, setting such a big goal may seem unrealistic. So, the key to success is to break this huge goal down into small, achievable steps.
Let your goal be: “Lose 1 to 2 pounds per week.”
Why is this realistic?
Slow and sustainable: Losing weight slowly is much healthier and more sustainable than losing weight quickly. It reduces the chances of muscle loss and allows your body to adapt to new changes.
Reduces stress: Having a small goal each week keeps you stress-free. When you see that you are losing weight little by little each week, you are more motivated.
Stick to a routine: A busy mom’s life can be full of new challenges every day. One day, you might not be able to work out. But with a small goal, that one day’s failure won’t derail you from the whole journey. You can start again the next day.
Home workout plans
It is almost impossible for a busy mom to go to the gym and work out for hours. Therefore, you should include some home workout plans in your article that can be done easily, in less time, and without any equipment. This plan is designed to fit easily into your daily routine.
15-20 Minute Fast-Track Workout
The main objective of this plan is to burn the maximum amount of calories in a short time. For this, you can use the HIIT method. Do each exercise for 20-30 seconds, then rest for 10 seconds and move on to the next exercise. After completing each set, rest for 1 minute and repeat the entire circuit 2-3 times.
1. Jumping Jacks: This is a great cardio workout that warms up the body quickly.
2. Squats: This is very effective for strengthening the muscles of the legs and buttocks.
3. Push-ups: Strengthens the muscles of the chest, arms, and shoulders. If you have difficulty doing a full push-up, do it with your knees on the ground.
4. Lunges: This also helps in improving the leg muscles and balance.
5. Plank: Plank is one of the best exercises for strengthening the abdominal muscles. Stay in this position for 30 seconds.
6. Hi, Nice: This will help to increase your heart rate quickly and is a good cardio workout.
Split workouts at different times of the day
If you can’t find time for 15-20 minutes at a time, exercise in small sessions at different times of the day.
Waking up in the morning (5 minutes): Start your day with simple exercises like jumping jacks, squats, and push-ups. This will refresh your body.
Lunch break (5 minutes): Do lunges and planks after the kids have napped or during your work break.
Evening (10 minutes): Do some dancing or light yoga before dinner or while playing with the kids.
Begin with ease: Start with short periods and fewer repetitions. Gradually increase the time and repetitions.
Drink water: It is essential to drink enough water before, during, and after exercise.
Listen to your body: If you feel pain during an exercise, stop doing it. Remember, the main goal is to keep your body healthy.
Nutrition and Meal Planning
1. Meal Prep
Prep a few meals a day (e.g., Sunday). This will make it easier to eat healthy meals throughout the week.
Chopping Vegetables: Cut various vegetables (carrots, cucumbers, capsicum) into small pieces and store them in the fridge. You can easily eat them as snacks when you feel hungry.
Cooking Protein: Boil eggs or grill chicken breast. These can be easily used in salads or sandwiches.
Healthy Smoothies: Freeze a mixture of your favorite fruits (bananas, strawberries, berries) and vegetables (spinach) as ice cubes in the freezer. Just blend them with milk or yogurt in the morning, and you will have a great smoothie.
2. Importance of Protein and Fiber
Protein and fiber are two magical ingredients for weight loss.
Protein: It keeps the stomach full and helps in building muscle. Try to have protein in every meal. For example, eggs in the morning, chicken or fish in the afternoon, and lentils or chickpeas at night.
Fiber aids digestion and keeps the stomach full for an extended period. Green vegetables, fruits, and grains are rich in fiber.
Along with baby food, make a habit of preparing healthy food for yourself while preparing food for your baby.
3. Avoid junk food
Avoid keeping junk food (chips, biscuits, sweets) that are readily available at home. When you feel hungry, keep fruits, nuts, or boiled eggs close at hand.
4. Drink enough water
Many times we feel hungry, but we are thirsty. Drinking enough water increases metabolism and helps with weight loss. Make a habit of drinking at least 8-10 glasses of water every day.
Daily routine management
1. Importance of sleep: Ensure adequate sleep
Sufficient sleep is as essential as proper nutrition and exercise for weight loss. As a mother, you may feel that sleep is a luxury, but it is necessary for your health. If you don’t get enough sleep, the stress hormone cortisol increases in the body, which increases appetite and helps in storing fat. This makes it difficult to lose weight. Try to sleep for 7-8 hours every day. Go to bed early at night and make up for the sleep deficit by taking short naps during the day with your children.
2. Water habits: Keep the body hydrated
Drinking water is an easy and effective way to lose weight. Drinking enough water increases the body’s metabolism, which helps in burning calories. Many times we feel hungry, but we are thirsty. So, whenever you feel hungry, try drinking a glass of water. This will reduce unnecessary food intake.
3. Make your routine flexible
A busy mother’s routine is not always the same. So make sure that your fitness plan is flexible. Plan your workouts and meals at the beginning of the week. If you can’t work out according to your plan someday, don’t get discouraged. Remember, one day’s failure does not mean the end of the entire journey. Start again the next day. Enjoy your small achievements. For example, if you work out for three days in a row, give yourself a healthy treat.
4. Deal with stress
Stress can be a daily companion in your life as a mother. But excessive stress can contribute to weight gain. Do something you enjoy, such as listening to music, reading a book, or meditating. Ten minutes of meditation at the beginning of the day will help you stay calm throughout the day.
Mental aspects
1. Love yourself and be patient
Let go of expectations for perfection: Remember, you are a human being, not a machine. There will be bad days in your life, when you may not be able to stick to your routine. This is normal. Instead of blaming yourself in such a situation, forgive yourself. Tell yourself, “Even if not today, I will start again tomorrow.”
Celebrate small victories: Give importance to small achievements every day. For example, you may have worked out for 15 minutes today or eaten a healthy meal. These small successes will motivate you to move forward towards your big goal.
2. Learn from failure
Don’t get discouraged: One day, your diet or workout plan may break down. Perhaps you overindulged at an event or couldn’t exercise due to work pressure. Don’t get discouraged and give up. Get back to your routine the next day. Remember, one day’s failure won’t end your entire journey.
Find the reason: Try to understand why your routine broke down. If it’s because of stress, find ways to reduce stress. If you lack time, try to make your routine more flexible.
3. Positive thinking
Remember the reason for losing weight: Always remember why you started this journey. Is it to stay healthy? Or to be more active with your kids? If you have a goal in mind, you will remain motivated.
Don’t compare yourself to others: Everyone’s body is different. Your journey is your own; don’t compare it to anyone else’s. Don’t get discouraged by seeing other people’s quick results on social media. Move forward at your own pace, in your way.
Remember, this journey to lose 50 pounds is a marathon, not a race. So don’t give up. Your journey won’t just change your body; it will teach you how to take care of yourself while managing life’s stresses. Start today. Be more compassionate with yourself, celebrate the small victories, and give yourself the gift of a healthy, beautiful life.
