How to Lose Fat the Right Way: A Realistic Approach for Busy Women
As a woman, and busy mom, I know how challenging it can be to carve out even a little time for yourself when you’re juggling a million things—managing the household, building a career, taking care of the kids, and everything in between. When it comes to losing body fat, the endless stream of conflicting advice can feel just as overwhelming, and the pressure to follow the latest fad diets to lose some weight and feel as if we have regained a little control back, is real!
We’ve all been there—jumping from one diet to another, hoping for a quick fix. And while these restrictive diets might promise rapid results, they often leave us back where we started, or worse, trapped in a cycle of yo-yo dieting. This not only slows down your metabolism but can also lead to a negative relationship with food, making it harder to sustain any progress over time.
The good news is that there is a better way to lose weight, drop body fat, and fit back into those pre-pregnancy jeans again!
It requires that we focus on balance and moderation instead of deprivation, a restrictive low-fat diet, or cutting out entire food groups. It’s also not about eliminating fats altogether; in fact, healthy fats—like those found in avocados, nuts, and olive oil—are crucial for maintaining a healthy metabolism and hormonal balance. Let’s dive in and talk about what this strategy looks like!
Building Healthy Habits for Long-Term Fat Loss
Instead of obsessing over the scale, shift your focus to building healthy habits that improve your overall well-being. This will naturally lead to sustainable fat loss over time. Here are a few key areas to focus on:
Nourish Your Body with the Right Foods: A balanced diet rich in whole foods can support fat loss while keeping you satisfied. Include a mix of lean proteins, whole grains, fruits, vegetables, and healthy fats. This way, you’ll provide your body with the nutrients it needs without feeling deprived.
Improve Your Gut Health: Did you know that the health of your gut can influence how your body stores fat? A healthy gut can boost your metabolism and reduce inflammation, which is often linked to weight gain. Incorporate probiotic-rich foods like yogurt and fermented vegetables, and eat plenty of fiber to support a healthy gut microbiome. Taking a high-quality pre- and pro-biotic doesn’t hurt either.
Prioritize Sleep and Manage Stress: Quality sleep and stress management are crucial for fat loss. When you’re sleep-deprived or stressed, your body produces hormones like ghrelin and cortisol, which can increase hunger and promote fat storage, especially around the belly. Aim for consistent sleep patterns and incorporate stress-reducing activities into your daily routine. This might be starting your day off with mediation and/or yoga, going on a relaxing walk in the evening, or ending the night with a hot, epsom salt bath.
Add Movement that Compliments Your Lifestyle
Finding time for exercise can be tough, but it doesn’t have to be all or nothing. The key is to find ways to integrate movement into your daily routine that don’t feel like a chore. Here are some practical tips:
Short and Effective Workouts: High-Intensity Interval Training (HIIT) or circuit training can be done in as little as 15 minutes and are incredibly effective for burning fat. These workouts can be done at home with minimal equipment, making them perfect for busy moms.
Set a Daily Step Goal Instead of Structured Cardio: Instead of committing to long cardio sessions, aim for a daily step goal that keeps you moving throughout the day. Research shows that simply increasing your step count can have significant health benefits and contribute to fat loss. Start with a realistic goal, like 7,000 to 10,000 steps per day, and find creative ways to reach it. This could be walking your kids to school, taking a quick walk during your lunch break, or even doing laps around your house while on the phone. The beauty of a step goal is that it’s flexible and fits into your existing routine, allowing you to stay active without needing to carve out extra time for a workout.
Increase Everyday Activity: As we have mentioned, you don’t need a gym to get moving. Everyday activities, such as playing with your kids, cleaning the house, or gardening, can all contribute to your daily calorie burn. Aim to stay active throughout the day by taking the stairs, parking further away, or even dancing in your kitchen. Consider find ways to make “exercise” a fun activity with the kids. Whether it’s a game of tag, a bike ride, or a dance-off, you’ll be burning calories and creating lasting memories with your little ones.
Focus on Progress over Perfection
One of the most important lessons in fat loss is that progress is more important than perfection. It's easy to get caught up in aiming for the perfect diet or the ideal workout routine, but life rarely goes according to plan. And that’s okay! What matters is consistency and making small, positive changes over time. This is when we need to keep the 80% Rule at the forefront of our minds - it’s what we do 80% of the time that matters most.
Set Realistic Goals: Break down your fat loss goals into smaller, manageable steps. For example, start by adding an extra serving of vegetables to your meals or drinking an extra glass of water each day. These micro-goals will keep you motivated and lead to more significant changes over time.
Celebrate Small Wins: Don’t wait until you’ve reached your final goal to celebrate. Every small win is a step in the right direction. Whether it’s fitting into your favorite jeans or choosing a healthy snack, acknowledge your progress and use it as motivation to keep going.
Adapt When Life Happens: Remember, life is unpredictable, especially with kids. There will be days when things don’t go as planned, and that’s okay. What’s important is being flexible and adapting your plan without getting discouraged. Focus on the long-term journey rather than short-term setbacks.
Put a Support System in Place
Having a support system will make a big difference in your fat loss journey. Whether it’s joining an online group coaching program, partnering with a workout buddy, or using a fitness app for accountability, putting support system in place will help keep you motivated and on track. Here are a few suggestions for how you can get the support you need, if you don’t already have it:
Connect with Other Moms: Find a group of like-minded moms who understand the challenges you’re facing. Sharing experiences, tips, and encouragement can make your journey feel less daunting and more manageable. This doesn’t have to be in person, either. The truth is that moms (and women) are BUSY, and sometimes meeting in person on a regular basis isn’t feasible. As a response to this common issue, online group training programs and communities are exploding for busy moms looking for support!
Use Technology to Your Advantage: There are plenty of apps and online resources designed to help you stay on track with your fat loss goals. From meal tracking to online courses to virtual fitness classes, technology can provide the extra tools you need for success.
Get Professional Guidance if Needed: If you’re feeling stuck or unsure where to start, consider seeking guidance from a nutrition coach, personal trainer, or dietician who can provide personalized advice and help you stay motivated. And, again, with the technology we have today, you aren’t limited to professionals in your area. Online health coaching has made it possible to make sure you are able to find the professional that fits you and your needs best - don’t be afraid to tap into the world of online training, if you are having a hard time finding the support you need locally.
Finally, just remember that fat loss is not about quick fixes or extreme diets. It’s about finding a balanced, sustainable approach that fits your lifestyle and makes you feel good. By focusing on building healthy habits, managing stress, and finding ways to move that you enjoy, you can achieve your fat loss goals without sacrificing your sanity or happiness. You’ve got this—one step at a time!
