Simple tips to keep fit, healthy and the key to sustainable weight loss as a busy mum
- farzanahooda
- Jun 9
- 6 min read
Is it ever possible to be in your best shape physically and mentally after having kids?
As a mother of 4 young children and a business owner, I know first hand the pressures that us mums have.
Having worked with hundreds of women to help them achieve significant, sustainable physical and positive mental changes, I have learnt an incredible amount about challenges my clients go through on their journey too.
A mother's well being almost always takes a hit due to the daily stresses of "mum life"!
Rest assured, I am here to show you that there are simple and practical ways to feel great, have more energy and be a happier, healthier mamma.
Keep it simple
Small habits are your answer.
Overcomplicating things just makes things difficult, so try breaking down the ultimate goal into smaller chunks that are more manageable.
You don't have to go in all guns blazing to start with. Start small. It may be as simple as starting a morning routine of going for a walk every day for 10 minutes before the kids even wake.
Or whilst you're waiting for the kettle to boil for your morning brew, get into a habit of doing 10 press ups or 10 squats, 10 burpees or 10 jumping jacks.
Follow the principle of habit stacking where you 'stack' on a good habit whilst you habitually do something else - like waiting for the kettle to brew or brushing your teeth (do some calf raises) and you're more likely that habit will stick.
Small changes really do add up and consistency is the key to change no matter how small.
Wake up earlier
This is a total game changer for me and my clients.
There is nothing worse than being woken up by an alarm or a young child and then within seconds having to rush to get ready and be out of the door in a morning panic.
Missing socks, crying child, last minute toilet stop, stressed out mum…sound familiar?
Allow yourself some time in the morning, preferably before the children even wake so that you have some 'Me' time to reflect and ease yourself into the morning.
You can use this time to quietly have a cup of tea, plan your day, do a 5 minute meditation/exercise/ positive affirmations or simply get some housework done quietly so that you are ahead of the 'race'.
You don't want to be in a flight or fight mode before the day has even begun. Calm your nervous system down by getting up half an hour earlier.
If you like your sleep and struggle to do this then go to bed half an hour earlier - that extra episode on Netflix can wait!
Plan plan plan!
Fail to plan, plan to fail.
Planning meals is a great habit to incorporate as it can really help you stay consistent and avoid grabbing 'unhealthier' alternatives when hunger strikes.
Try to plan your day ahead of time so that you know what you're eating for breakfast, lunch and dinner, and factor in a few snacks too.
Life is busy and being prepared will always keep you 'winning' and keep your blood sugars balanced too so that you're not left 'hangry.'
And yes, being HANGRY really is a thing!
Include protein & veg with EVERY meal
Protein is not just for bodybuilders! Protein is required for every cell in our body to function and therefore it is imperative that we include enough of it into our diet.
As long as you are undereating protein, you will be overeating carbohydrates which can lead to a large metabolic load on the body.
When the body constantly has high levels of blood sugars (the end point of food sugar and starch) to deal with over time, this leads to weight gain and poor metabolic health.
Protein keeps you fuller for longer and provides you energy throughout the day, regulates your hormones, it helps build and repair tissue, it aids in digestion, it increases your bone health lowering your risk of osteoporosis and curbs hunger, just to name a few.
Eggs & beans for breakfast, a tuna salad for lunch, chicken curry with loads of veg and a small portion of rice for dinner, is an example of a day packed with protein.
You could have some greek yoghurt as a snack with berries or a small handful of roasted chickpeas.
Eating a rainbow diet (diet full of colour) will also give you the best array of vitamins and minerals - giving you the energy to thrive in your day.
Treat your body & mind with respect
What would you do if your body was your best friend? How would you talk to it?
Don't see exercise as an obligation but rather a lifestyle. Exercise should be a celebration of what your body can do, not a punishment for what you ate.
Your body is beautiful no matter what age or size. Give it the love and attention it needs.
Nourish it with good things and this includes good thoughts too. Remove any negativity from your life that is not serving you well. Your mind and body will thank you for it.
Your body knows what it needs, we just need to learn to hear what it's saying.
Pause and sit before eating
Are you always rushing around when eating and not taking time out to sit down and have a proper meal?
You may be overconsuming calories through snacking alone and rushing whilst eating is putting immense pressure on your digestion and nervous system leading to bloating, gas and weight gain.
Take a moment to pause, sit down and give thanks before eating. You will notice a massive change in your wellbeing and you'll start enjoying your food more.
Have a glass or two of water before you eat too - that will regulate what you eat and make sure you're not eating because you're thirsty.
Get outside, make movement fun and be smart!
Spending time outdoors, especially in green spaces, is one of the fastest ways to improve your health and happiness. It's been shown to lower stress, blood pressure and heart rate, and uplifts mood and mental health.
Lowering stress levels helps to aid in fat loss too!
Movement doesn't have to be pounding the streets by running just because everyone else is.
For a lot of us finding the perfect time to exercise everyday just doesn't happen as things always seem to get in the way.
So rather than trying to find 45 minutes or even half an hour, find something you love and most importantly be smart with your movement. Run around and play in the garden with your children. Dance with them. Walk to the shop to get emergency groceries. Do some gardening and mow your lawn. Be smart and move, move, move whenever and wherever you can!
Mix it up and do anything that you enjoy and that gets your heart rate up daily.
Enjoy movement as a celebration of how amazing your body is.
You don't have to take 10k steps, burn a certain number of calories or track it for your movement to be worth it!
Remember every little counts.
Choose joy in everything you do
Do things to make you happy everyday. Stress can often result in weight gain.
Happiness is a choice and a behaviour, so in any moment just make that decision to stay happy.
Often we can't always control the situation we are in but we can choose how we behave.
I've found with the hundreds of mums on my program that if they are stressed, no matter how good their diet or exercise is, they just don't lose any weight. As soon as they relax and learn to reframe their mind, everything starts falling into place.
Most of all, know that you are enough. You are beautiful and you are amazing.
You can achieve anything you want and anything is possible.
It all starts with you believing that you can.
Ready to Transform Your Health and Happiness?
If you're tired of feeling overwhelmed and want to finally prioritise your wellbeing without the stress, I'm here to help. Join other busy mums (like you) who have discovered sustainable ways for weight loss and feel amazing in their own bodies.
Connect with me on social media for daily tips, motivation, and behind-the-scenes content:
Instagram: @fwh_fitness
Facebook: FWH FITNESS
I love hearing from you and always reply to messages - don't hesitate to reach out!
Lots of love,
Farzana xx
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