Number of hours per day = 24
Number of hours per day dedicated to the kids = 400+ (or so it feels)
Number of hours per day focusing on your own needs and goals = 0
At least, that’s what it feels like.
I get it, really I do. I’ve experienced busy mum life in various incarnations – stay-at-home mum with young kids. Working mum. Single mum. Home schooling mum (thanks COVID!). All are challenging, busy, chaotic, and in all scenarios there is often very little time left for you. As a result, it can feel impossible to find time to dedicate to your own health goals and despite your best intentions, your weight loss efforts have stalled.
Before you put your health on the back burner until the kids are all grown up, try some of these tips to get back on track.
Feed Yourself
You probably spend a large portion of your day preparing meals and snacks for your kids, but are you remembering to do the same for yourself? Skipping meals generally only leads to snacking later, and the hungrier you get the more likely that snack is going to end up being whatever is within arm’s reach in large volumes.
Aim for the same main meal structure that you would apply to your kids. Start the day with a filling breakfast, make time for lunch and sit together as a family for dinner. Include a high fibre carbohydrate at each of these mealtimes – after all, it’s the body’s preferred energy source and you need all the energy you can get! Add in protein and some healthy fats to help keep you feeling fuller for longer.
Eat Your Greens (and oranges, reds, yellows…..)
Getting kids to eat their vegetables can be an ongoing battle, and it’s really common for parents to let their kids fussy eating dictate what foods they cook for the whole family. I have had so many clients lament the lack of vegetables in their dinner because their kids won’t eat them.
My advice: Stop tailoring dinners to fussy eating preferences! B
ulk out your own meals with as many vegetables as you can – this is going to help address your appetite without adding in too many calories – and serve the same to your kids. They’ll eventually learn to accept them, and you get to make a really positive step towards your own health goals in the process. Plus, research shows that kids who see their parents eat and enjoy food are more likely to try those foods themselves!
Caffeine can be your best friend … and your worst enemy
There are some days in parenting where there is just not enough coffee in the world to get you through to bedtime, especially when you have young babies and toddlers. Full disclosure – my coffee intake crept up to 3 double shot lattes at one stage! And while it feels like an absolute necessity to keep your eyelids open, it can also quickly add up to excess calories (and caffeine) in your day.
Take stock of just how many teas, coffees, soft drinks, etc. are creeping in throughout the day. Try to limit yourself to no more than 3 caffeinated beverages per day – more than this and it’s likely to start to impact on what little sleep you’re already getting.
If your drinks are starting to add up then try some of these swaps:
- a large flat white to a small flat white
- full cream to lite or skim milk
- a latte to a long black with a dash of milk
- tea with sugar to tea without
- regular soft drink for diet soft drinks
Try to remember to drink plain water throughout the day as well. Dehydration contributes to feelings of exhaustion, and we can often mistake feelings of thirst for feelings of hunger. Instead of a snack, a glass of water may be all you truly need.
An apple a day
When was the last time you ate a piece of fruit? You would be surprised how many parents prepare fruit snacks for their children every single day, but never eat fruit themselves. It’s generally not because they don’t like fruit, but because they’re so focused on providing their kids with a nutritious snack they forget all about themselves.
If you’re feeling peckish in between meals, grab a piece of fruit. It’s a great low calorie snack option. The natural sweetness can also help curb sugar cravings and could be just the pick-me-up you’re looking for at 4pm. Need a bit more oomph to your snack? Team it up with some yoghurt or nuts to help get you through to the next main meal.
If you’re struggling to achieve your goals within your busy lifestyle, our team are here to help!
