90% of women are constantly thinking about their weight; weight loss being the biggest desire of all.
We live in a world where it’s not social media acceptable to be over curvy, yet a superstar singer is promoting “thick thighs” in a photoshopped Instagram picture.
We live in a world of body con clothing and sucky in pants yet we “fat shame and skinny shame”.
We live in a world full of magazines of the perfect woman with 6 minute ab workouts to shift the muffin top and an avocado smoothie for breakfast packed with fat fighting goodness, yet no one tells us the actual real hard work to lose weight in the real world.
No one tells the story of the single working mum raising 3 kids, who has to do all the school runs, packed lunches, the washing, cutting the grass, going to work 25 hours a week, doing the shopping, kids homework, getting the “world book day” outfits and finding the time to workout.
Well ladies : here you are : I’m a single mum, business owner, personal trainer, nutritionist and fitness class instructor. I’m raising 3 children, I have all the cooking, cleaning….blah blah blah to do. I have transformed my life from an obese, unfit, young adult into a healthy, fit and strong little bit older adult. (You can read my story here) I’m here to share with you my top tips on how to lose weight, stop stressing, get and keep results!
If you don’t know where you’re going you won’t know how to get there. Imagine jumping in the car and saying you want to go to Newcastle but you have no map, no sat nav, no phone. How would you know where to go? Itâ€™s the same with your body goals. (See tip 2)
You can say “I want to lose 2 stone” and that’s a start, but how? why? what body shape do you desire? in what time frame? Look at pictures of the body you want and how they achieve it. Is that realistic for YOU? I hear a lot of “I just want to be how I was 5 years ago” and if you want it bad enough, you can get it.
Think about what changed in that time, kids? bad habits? less time for freedom? new relationship? old relationship? a job?
In conclusion, know what you really want.
Those scales. The majority of us jump on the scales at least once a day to define how we feel. Guilty. But as age is just a number; so are the numbers on the scales.
It’s good to use them as a guideline when it comes to weight loss but don’t get too hung up on them. Weight fluctuates as we retain water from not drinking enough, doing exercise, not getting enough sleep as well as irregular bowel movements. And not forgetting that time of the month ladies!
Muscle weighs more than fat, right? WRONG! (See my blog post here as to why) Step on the scale and see how you feel. Deflated? Elated? Down? Happy? Why are you letting a number dictate how you feel?
Instead, go with how you REALLY feel. How well your clothes fit, how you feel looking at your reflection. Your body is a result of the last 28 days. Your body doesn’t lie, which leads me into tip 3.
Its my hormones, my metabolism, its how my mum and dad are. I take after my mum’s side of the family; my mum’s cousins, daughters, niece was big boned….that it! Iâ€™m big boned. No youâ€™re not. You don’t see a fat skeleton.
95% of the time the reason we are overweight is because we eat too many calories. Few medical reasons / medications can cause weight gain as a side effect. The majority of us are overweight because we simply eat more calories than we burn.
Its science. Regardless of what diet you follow, they all work following a calorie deficit plan. Its time to put pen to paper (or use an app) and get honest with yourself.
Write down exactly what youâ€™re eating AND drinking. A simple white coffee can be 50-100 calories. So having 6 coffees a day could result in an extra 600 calories – the equivalent to a 6 MILE run. Let’s add 2 biscuits to 2 coffees a day. Thatâ€™s an average of an extra 240 calories.
To burn your sugar free coffees off and 4 yummy biscuits, you would need to run 8.5 miles. Be wise to what youâ€™re consuming. Eat ingredients. Stay away from highly processed foods and drink more water. Stop kidding yourself.
Watch your portion sizes and earn that dessert.
Fail to plan, plan to fail.
Each week, as a family, we plan what meals to have for dinner. At the beginning we found healthy recipes online for the foods we liked. Now we have our own recipes and versions on the meals we love.
Not only do we plan the family meal, I personally plan my whole weeks worth of food. Breakfasts, snacks, lunches. I plan my food around my day. No meal skipping. No grab and go shop bought ready made food. I eat foods I love, everyday, that help me achieve my goals.
On Sunday I have the slow cooker ready to switch on Monday morning. That will feed me 2-3 meals in the week. Iâ€™m in and out the house more times than Santa on Christmas Eve so I have all my food prepped the day before.
This may sound daunting at first but it takes the stress out of knowing what to eat that day. It makes reaching your goals more achievable and your day exciting as you know what yummy meal you have coming up next.
Life is too short to stress. Take the stress out of each day, the #FitMum way.
Exercise is an important part of our lives when it comes to weight loss and maintaining a healthy lifestyle. It doesnâ€™t have to be hours on the treadmill or lifting heavy weights (even though I love lifting weights).
Exercise is anything that raises your heart rate and puts your muscles under stress. Swimming, dancing, running, skipping, boxing, yoga. Find what you love doing and do that.
1 mile running burns around 100 calories. One hour dancing burns around 500 calories. How many calories you burn depends on your body composition, your height, weight and muscle mass.
Don’t worry too much about that. Just find what you love doing and do it.
Going back to tip 1 – if your goal is to be lean and toned, you need to eat and train for those goals.
This has to be my biggest tip! Find people on the same journey as you. Be it your best friend, your partner, your mum or support group.
You’re only as good as the people you hang with. Even if your partner doesn’t want to do this with you, make sure they know why you want this and how they can help.
Ask a mate if they want to join you on your journey and have a friendly competition between you. Drag your mum to a dance class or sign you and your son up for a 5km inflatable race.
When you’re supported you’re more likely to stick to it.
These are my top tips for busy mommas like me interested in weight loss and being healthier. There is no magic pill, stay focused, make it a lifestyle and watch the results happen over time.
Fit Girl Company are here to support you all the way!