Studies have found that moms put on significantly more pounds over a lifetime than women without children. The experts speculate that this is due to the physical effects of pregnancy combined with lifestyle changes like having less time to exercise. We think it also has something to do with the amount of food we eat off their plates because it feels wasteful to throw it away!
Of course our children will model what we do, so it is important that we lead by example, which is why today we’re sharing some tips for healthy eating and regular exercise.
Busy moms can still eat healthy
1. Watch your language.
Our children think that we are perfect, and when we talk about the way we look in a negative way it can have a negative affect on their own body image too.
It is so important to talk to our kids about being healthy and eating right, instead of talking about how we feel fat and need to go on a diet.
2. Involve your kids.
Kids of all ages can learn by being a part of family decisions, and they’ll be more likely to support changes that they had a hand in making. Get them involved every step of the way from menu planning and grocery shopping right through to cooking.
3. Schedule family dinners.
There’s something magical about eating as a family. In addition to helping them eat a balanced diet, studies have also shown that kids tend to do better in school and develop greater self-esteem.
Family dinners are a great way to create lasting memories and get to know more about what’s happening in your kid’s lives. If you need some inspiration on how to make this happen check out this book about Dinner Games.
4. Focus on whole foods.
Replacing processed foods with natural whole foods is one of the most effective changes you can make. You’ll be on your way to eating more fruits and vegetables, cutting down on sugar, and consuming more fibre and nutrients.
5. Simplify your menu.
Balanced meals can be fast food. Spend a little time each week planning your meals for the days ahead, and then spend some time with your kids on the weekend filling your freezer with home cooked meals.
Busy moms can stay fit
1. Move around more.
An active lifestyle includes more than just formal exercise. Take advantage of any opportunity to burn more calories like taking the stairs instead of the elevator, or parking in the farthest space from the store so you have to walk a little farther.
2. Spread it out.
If it’s difficult to block out 30 minutes for a workout, break it up into 10-minute segments. You could do some yoga or Pilates in the morning, at lunch, and before bed.
3. Work out together.
You and your kids can share encouragement and support. Buy a family gym membership at a facility that caters to all ages, or plan vacations around mountain climbing or skiing.
4. Get out and play.
Exercise is better when it’s fun. Play volleyball with your kids, head to the park and take turns tossing a Frisbee to your dog, or just get out and explore the Great Outdoors.
5. Bring it home.
If you’re putting off getting fit because you don’t have time to go to the gym check out our 30 minute bodyweight training sweat fest. No more excuses. You can easily get that great workout feeling, as well as the amazing health benefits, by training hard simply with what your mamma gave you; your own body!
With a bit of advanced planning it’s a little easier to juggle the demands of being a busy mom while you maintain a healthy weight. And the best thing is you’ll have more energy for keeping up with your kids while you teach them positive habits at the same time!
~Clare, currently diffusing Free Your Mind