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Fat Loss

Fat Loss Tips For Busy Moms

By Shannon Cole on Jan 3, 2024 9:00:00 AM
6 Minutes Reading Time


Life as a mom can get pretty hectic—so crazy, in fact, that it can feel nearly impossible to commit to a weight loss regimen. One of the reasons for adding some fat-loss efforts to the daily list of endless tasks is that it can feel more daunting than it should, and when those things don’t get accomplished, it can feel demoralizing.

Making a commitment can feel like there is just another thing that needs to be prioritized when there are SO MANY other obligations that need the same attention: prepping meals, grocery shopping, working, child care, bedtime routines…I can go on!

And also, moms can feel selfish when they do take the time to take care of themselves, even though, in so many ways, it is absolutely necessary.

So how can moms focus on losing fat even when the schedule doesn’t seem to be working on their side? 

1. Fight the Pressure

Moms are under a lot of stress, and there is no reason that more stress should be placed on them, especially when it comes to their health and wellness.

The moment we make the decision to organically let things happen—without a deadline or set-in-stone commitment—the easier it is to be successful and even enjoy the process.

When it comes down to it, moms want to establish new goals and habits that don’t feel like chores. But unfortunately, it is so easy to put more pressure on ourselves to follow a new diet plan or workout program to a “T.”

To help combat this, have a conversation with yourself about the fact that the journey to lose weight and fat will take time, progress is not linear, and the goal is to feel more confident and healthy, not defeated and discouraged. Recognizing and celebrating little victories and showing grace when times aren’t so smooth are great tips as well.

2. Adapt Small Habits Over Time

For some reason, we are conditioned to completely overhaul our lives with healthier habits overnight. As well-intended as it may be, it is a recipe for disaster. Even the most structured and organized mom will not be perfect, and not being able to carry out all that is planned can feel like a letdown.

Setting one or two goals at one time is way more manageable. Here are a couple of examples:

  • I will walk 8,000–10,000 steps a day, and only buy Starbucks once a week
  • I will aim for 80–100 grams of protein per day, and strength train twice a week
  • I will walk for 20 minutes during my kid’s baseball practice, and replace my soda with water at dinner time.

Some days and weeks could be challenging, but they are realistic, and are habits that can be maintained (and not dropped after a couple of weeks).

Once you feel like you have a handle on the goals you have set for yourself, then you can start adding more to your plate–without feeling like it is adding more to your plate.

3. Set Specific Goals

Saying, “I’m going to start eating healthier” is way too vague. This is very subjective, and although it is possible to determine whether you are making progress, it is much easier to track progress when the goal is more specific and measurable.

Some examples include:

  • I will eat 3 servings of vegetables a day
  • I will drink 8 to 10 servings of water a day
  • I will cook dinner 5 to 7 nights a week

Typically, you want your goals to not only be specific, but have a positive voice. When setting a goal to deter you from a certain activity, it can feel limiting. Saying, “I will stop eating chips” sounds a lot more discouraging than “I will enjoy [healthier snack of choice] instead of chips 4 to 6 days out of the week.” You are opting for healthier options more often than not, without completely going cold-turkey on a favorite snack.

A positive, measurable goal makes it easier to note your progress, and progress toward your health goals is always a good indication that fat loss will occur. 

4. Go Back To Basics

If you’re a busy mom who wants to lose fat, you don’t need to go above and beyond to do so. Resistance training is a sure-fire way to lose fat, instead of just relying on cardio. And you don’t need to be working out every day. Two to three days a week is all you need to start seeing results. MAPS Anabolic is a workout program I would recommend if you need something simple, yet challenging.

It also doesn’t take too much effort to make healthier nutrition choices. Be selective when you’re grocery shopping, and plan meals accordingly. Lots of people assume that you need to stick to fresh, organic produce, but frozen options are just as nutritious, and are perfect for busy moms who need to throw a meal together, quick. And when you go out to eat, opt for leaner cuts of meat and vegetables as your side.

Hopefully, these tips and suggestions can help make losing fat a little bit easier to tackle, and less daunting.How to Lose Fat in 3 Steps | Mind Pump 

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Shannon Cole

Shannon Cole is an ISSA certified personal trainer and lives in the Dallas area. She is a certified nutrition coach through NASM and NCI, and is currently pursuing her M.S. in Sports Science and Rehabilitation. After obtaining her B.A. in Journalism and Mass Communication she eventually gravitated to personal training, and hasn't turned back since. Her passion for athletics and fitness initially stemmed from her high school years playing golf, and her love for the sport still hasn't faded; her career goal is to obtain her Titleist Performance Institute (TPI) certification and develop strength and conditioning programs for golfers. You can usually find her working out in her garage gym, or training for the next Spartan Race with her husband.

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