Healthy Weight Loss Tips for Busy, Active Moms

by | May 22, 2024 | Lifestyle

Being a busy, active mom is a rewarding yet demanding role that often leaves little time for self-care, especially when it comes to managing weight and health. However, with some smart strategies and a bit of planning, it’s possible for busy moms to prioritize their health and achieve their weight loss goals.

Earlier this week I wrote on Mom-Guilt and how to navigate that through work and exercise. Now, let’s look at some practical tips to lose weight and tone up while serving as an example for your family:


Prioritize Nutrient-Dense Foods:

As a busy mom, focus on consuming foods that provide essential nutrients without excessive calories. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. These foods not only support weight loss but also boost energy levels and overall well-being. Pay attention to portion sizes, especially when eating out or indulging in treats. Use smaller plates, practice mindful eating, and listen to your body’s hunger and fullness cues to avoid overeating.


Plan and Prep Meals:

Take some time each week to plan your meals and snacks. This can help you make healthier choices and avoid last-minute fast food or unhealthy options. Consider batch cooking and meal prepping to have nutritious meals ready to go, especially during hectic days.


Stay Hydrated:

Drinking enough water is crucial for weight loss and overall health. Keep a water bottle with you throughout the day to stay hydrated, and limit sugary drinks and excessive caffeine intake.


Incorporate Physical Activity:

Find ways to incorporate exercise into your daily routine, even if it’s in short bursts. Take a brisk walk during your child’s sports practice, do a quick workout at home, or engage in active family activities like biking or hiking on weekends. It might not look like what you WANT or what it USED to look like, but it’s important you create time to do something.


Get Adequate Sleep:

Aim for 7-9 hours of quality sleep each night. Poor sleep can disrupt hormones related to hunger and satiety, leading to increased cravings and overeating. Prioritize restful sleep to support your overall health.


Manage Stress:

High stress levels can contribute to weight gain and make it challenging to lose weight. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy.


Seek Support:

Don’t hesitate to seek support from family, friends, or a professional such as a coach or personal trainer. Having a support system can keep you motivated and accountable on your weight loss journey.


Set Realistic Goals:

Set achievable and realistic weight loss goals. Celebrate small victories along the way, and remember that sustainable weight loss takes time and consistency.


Practice Self-Care:

Lastly, prioritize self-care to nurture your physical, mental, and emotional well-being. Take breaks when needed, engage in activities that bring you joy, and be kind to yourself throughout the process.

While using all of these tips are great, there’s still one thing I hear parents say they’re missing…


You can do the best you can with nutrition since you have to eat regardless, but finding time to squeeze in a workout seems nearly impossible some days. It requires creativity, planning, and a flexible mindset. Here are some of our favorite ways to help our busy #CPTeam moms their workouts:

1. Create a Schedule: Treat exercise like any other important appointment and schedule it into your daily or weekly calendar. Choose specific times that work best for you, whether it’s early mornings before the family wakes up, during nap time, or in the evenings after dinner.

2. Choose Efficient Workouts: Opt for workouts that maximize time and effectiveness, such as HIIT (High-Intensity Interval Training), circuit training, or short but intense workouts. These can be done in 20-30 minutes and still provide significant benefits.

3. Combine Exercise with Family Time: Look for opportunities to involve your children in your workouts or combine exercise with family activities. Go for family walks or bike rides, have dance parties at home, play active games in the backyard, or do yoga together.

4. Utilize Technology: Make use of fitness apps, online workout videos, or virtual classes that allow you to exercise at home or on the go. You can find a variety of workouts catering to different fitness levels and preferences.

5. Use Your Coach: Ask your coach what exercises can be put together in a 15 to 30 minute workout to compliment your training. At Complete Performance, one of our favorites is the use of the 3×3 Program (Check it out here!).

Being a busy, active mom doesn’t mean sacrificing your health and weight loss goals. By incorporating these strategies into your routine, you can successfully fit exercise into your busy schedule as a mom to not just lose weight but improve your overall quality of life. Remember to be patient with yourself, stay consistent, and celebrate your progress along the way. Here’s to a healthier and happier you!

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