Getting Started With Weight Loss for Busy Moms

There comes a moment in time when that nagging “I want to do something about my body”, turns into a decision. A decision that you’re going to act on. With so much conflicting advice out there, it can be difficult to decide how to start your weight loss journey. Especially if you’ve tried to lose weight before and slipped back to your old weight. Now you also have to battle the “it won’t work for me” monster. It can feel like you’re on the inside of a hamster wheel, with no way out.

But losing weight can be fun and easy. Well easy-ish!

Before You Start Your Weight Loss Journey

    1. Start by loving yourself.

      If you want to lose weight because you hate yourself and your body, you won’t be kind to yourself. Think of it as teaching a kid to ride a bike by shouting at them instead of encouraging them. You want loving encouragement.

    2. Know yourself.

      Self awareness is a lifelong journey. It’s one of the keys of creating a healthy lifestyle that works for you. Don’t join a running club if you hate running. If you’re a night owl and hate early mornings, don’t set a goal to get up at 5 to do yoga

    3. Don’t compare yourself to others.

      Worked for your friend so must work for you? Wrong! Human physiology is complicated. Nutrition affects us all differently. There are several “pillars of nutrition” that apply to us all but you have to take in your individuality. Walk your own journey and enjoy it.

    4. Create habits that work for you.

      Think that people who have healthy habits are more disciplined than you? It’s not true! They just set up their lives so their habits work. (This goes hand in hand with self awareness.)

    5. Go for a lifestyle change rather than a “diet”.

      Here’s a hard truth. If you’re gaining weight now, the way you’re living isn’t working in terms of weight loss. If you diet for a few months and go back to what you’re doing now, you’ll get the same result. Weight gain. Don’t worry! You can make small changes that will make a difference. Small changes that you can sustain.

Make Changes to What You Eat

If you want to lose weight, you need to make changes to what you eat. Many people think that exercise is the key to weight loss. Exercise is a great way to get fit and feel fabulous but accounts for 5-15% of weight loss (depending on which expert you read.)

Ever heard the saying “You can’t out run a bad diet”?

The amount of energy you burn off with exercise is only a small proportion of your “basal metabolic rate”. The amount of energy your body uses each day. Your first port of call is to look at what you eat.

Nutrition affects us all differently. I like to say you need to find “the perfect diet for you” rather than the perfect diet. (By “diet” I mean a way of eating, rather than something you do for a few weeks.)

There are a few “blanket policies” that apply to everyone.

Two Main Culprits Of Weight Gain

People start to gain weight for many reasons. The two most common are hormones (insulin and cortisol) and your “biome” (the bugs that live in your big intestines.)

Luckily the cure for both is similar!

1. Unrefined Carbohydrates

A diet high in refined carbohydrates (think flour and sugar), with little variety of fruit and vegetables pushes your insulin levels up. (Insulin is your “fat storage” hormone. You don’t want raised insulin levels, especially if you want to lose weight.) It also leads to a biome that has “the wrong sort of bacteria”.

Reducing refined carbohydrates and replacing them with unrefined carbs is a fantastic first step. Vegetables and whole grains are your friends. Luckily they’re bountiful and easy to prepare.

And tasty! Easy, healthy and tasty!

2. Healthy Fats

We used to think that a low fat diet was good for us. Research is showing us that this is not the case. Our body doesn’t turn healthy fats into fat. (It does turn refined carbohydrates into fat.)

Fat is a great way to feel full up. The healthy fat with the most research behind it (in terms of weight loss and health benefits) is extra virgin olive oil.

Which is great for us as it’s super tasty. You can drizzle it on just about anything. As we do here in Spain.

Extra virgin olive oil is an integral part of the “Mediterranean Style Diet” (MSD). The MSD also has the most research in terms of long lasting weight loss and health benefits.

The “MSD” isn’t really a “diet”. It’s more of a framework. (Side note, beware hashtags that claim to be “MSD” there is quite a lot of misunderstanding behind it. It’s not large quantities of pasta and pizza as you might expect if think about Mediterranean cuisine.)

Lots of Variety

Variety is the spice of life and the key to a healthy diet! Think lots of different types of vegetables. The Med Style Diet also has nuts and seeds, some fish and small amounts of meat.

Protein is an interesting and controversial area. Some “weight loss diets” work by eating lots of protein. Many experts say that large quantities of protein aren’t good for you. I recommend 45-60g a day of good quality protein. (ref Michael Mosley’s Clever Guts Diet.)

Make Sustainable Changes

You want to make changes to your diet and way of life that you can stick to. Create a healthy way of living and eating that that you love and the rest will fall into place.

Check out Dr. Orlena’s podcast and blog. She has a ton of great information.

Sharing is caring!

Orlena

Hello! I’m Dr Orlena. I’m a pediatric doctor turned “The Healthy Life Coach”. I have 4 kids and now live in Spain. (Moving to paradise didn’t give me my dream life. That came from within. I’ll tell you more about me later on.) I help busy moms lead their most healthy and amazing life so they can feel fit and fabulous every day. I believe that healthy eating and living can be fun and easy. You can find yummy, tasty, healthy food that your whole family loves. I believe that BALANCE is a key to a consistently healthy life. It’s not about “discipline”. (In fact, research show that people who have “healthier habits” aren’t more disciplined, they just set their habits up in a way that makes it easy for them.)

This Post Has 18 Comments

  1. Sharika

    You are such an inspiration to me and i love reading your blogs! This has helped me with my weight loss journey and I hope it can help someone else too in the world! Have a blessed day 🙂 https://bit.ly/2zIh065

  2. Brenda Frederiksen

    Thanks for the inspirational content. I love your page! It has been really helpful. I’d like to share with everyone a product that helped me lose weight as well. I hope this helps others.
    http://bit.ly/2jXZh6Cyoucanloseweight

  3. Shishir

    It was an excellent guide. Liked a lot this article. The ideas given for loss weight and belly fat is very interesting. Its for a black girl tricks what ever. Overall its very usefull. You can also follow few more ideas here:
    A Simple Morning Habit “Accidentally” Melted 84 LBS Of Fat – https://tinyurl.com/y5btdg2p

  4. Felicia

    Great article! Love reading about your journey. I too am on my journey to losing weight and i have already lost about 10lb in 3 weeks using the cinderella solution system. you can get more detail about that here http://bit.ly/2lCRMT8. Love reading your content, as they keep me motivated. i am looking to lose a total of 20lb.

  5. Lauren

    Very interesting article! I never managed to lose weight easily .. until I found this plan: http://bit.ly/2m9vk4f

  6. Latoya

    I have been following you and you are such an inspiration. Here is a great way I found to lose weight: https://bit.ly/2klyqBs. I hope it helps others.

  7. zille diekuuroh

    COMEBACKMOMMA is literally the BEST weight loss community anywhere, I read it everyday and I am also so grateful I found https://mmini.me/FASTWeightLosss , It helped me not only lose weight but keep it off< hope it helps others!

  8. Raj

    How One Woman Discovered the Female Fat-Loss Code Missed by Modern Medicine And Lost 84lbs Using a Simple 2-Step Ritual That 100% Guarantees Shocking Daily Weight Loss
    http://bit.do/fbpz

  9. sam

    Hello and thank you for this great blog
    I have been a regular reader for many weeks and I appreciate the quality of the articles
    For me, what worked well was this method: http://bit.do/1MinuteWeightLoss
    I allow myself to post it here because it helps thousands of people on a daily basis
    Thank you and see you soon on other articles

    Samantha

  10. Ron

    I am so grateful of Comeback Momma. I truely love everything about it. I am also so grateful that I found https://cutit.org/ExtremeWeightLoss, because together I have lost over 100lbs. It helped me, so I can only try and help others which are in the same situation.

  11. bulent

    Come back momma is litterally the best weight loss community anywhere. I read it evreday.
    and i’m also so grateful i found http://bit.ly/33utXh0, it helped me not only lose weight but keep it of, hope it helps
    some others.

  12. Swastha

    here I got more information about health, thank you so much for such great effort towards healthcare article

  13. Marcus Rodriguez

    Being a Mother of 4 kids, I must say that Come back momma is literally one of the MOST inspiring weight loss blogs and it has helped me tremendously. I read it everyday, and It helped me come across https://mmini.me/LosePoundsFAST, it helped me not only lose weight but keep it off, hope it helps some others!

  14. tajuddin

    love to gain more information to be healthy.

  15. Sky Lee

    How many fruits in the morning should be consumed?

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.