Q: I’m a 30-something mother of two small children. I weighed 120 pounds all through my twenties, but after having my second child, my weight has climbed to 160. What can I do to return to my old shape?
A: The good news is that if you were 120 before, you can get there again! Here are some steps to get you started!
Take the Time
The first, and hardest step, is taking the time each day to do it. You must make YOURSELF a priority, despite your role as caretaker and wife. Don’t look at it as being selfish – consider it an investment in yourself to ensure you’ll be the healthiest and most energetic mom around!
Exercise
Cardio will be your primary weight-loss tool. I would recommend 30 to 40 minutes, five times a week. Adding some resistance exercise – weight training or even bodyweight exercise – would be beneficial as well. If you don’t have time to get to the gym, then focus on cardio at home – walking, jogging, etc. If you cannot get to the gym, I would also recommend some push-ups, sit-ups, lunges, squats, and other exercises that do not require machines.
Diet
If you have NOT been dieting, then it won’t take much to see some results! However – starving is not the way to do it! I would recommend starting by constructing a diet that is relatively SIMPLE. Keep it basic!! It makes it easier to follow. Don’t worry so much about counting calories, and focus more healthy food combinations at least initially.
— 6 or 7 small meals spread evenly throughout the day.
— The breakfast is a must. Skip Breakfast starts your metabolism and burn calories the body early in the day. It would be a good idea to do some cardio before breakfast, if possible.
— In the case of lean proteins (chicken, turkey, egg, fish, occasional lean red meat)
— Carbohydrates should be "good" carbohydrates – NO refined sugar and milk to minimize(skim milk only) – stick with things like oatmeal and sweet potatoes or brown rice for complex carbs. One or two servings of complex carbs per day (maybe three depending on how much activity you’re doing), and then veggies can be eaten freely without any concern about quantity. Put the complex carbs early in the day, like breakfast and lunch.
—Stick to low cal sauces and salad dressings…avoid things like BBQ sauce or cream based dressings. Go for things like lemon juice, balsamic Vinegar and spices like Mrs. Dash.
— Fat should be "good" fats, and are in the diet is essential. Nuts, avocados, egg yolks and are sources of healthy Omega fats.
Patience and consistency
These are the primary keys. You can not do in a week. But you can do it three to six months. Be patient, be consistent, and the results you are looking for – that is 120 pounds body should be seen again!
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