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  • 9 min read 1 Comment

    The 6-Step Plan for Busy Mums to Lose Weight and Keep It Off

    As a busy mum, it can be challenging to find the time and energy to prioritize your health and fitness. But what if we told you that it's possible to lose weight and keep it off with just a few simple steps?

    We've created a 6-step plan that is easy to follow and can fit into even the busiest of schedules. It starts with finding your reason for wanting to lose weight, whether it's to improve your health, live longer, or simply feel more confident in your own skin.

    From there, we'll guide you through making small changes to your routine, finding an exercise that you enjoy, setting achievable goals, and monitoring your progress. And perhaps most importantly, we'll encourage you to make a commitment to yourself and reach out for support and guidance when you need it.

    So, if you're ready to take control of your health and transform your body, let's dive into our 6-step plan for busy mums to lose weight and keep it off.

    Find Your Reason: Set a Meaningful Goal

    The first step in your weight loss journey is to find a meaningful goal that will keep you motivated throughout the process. It's important to make sure that your goals are realistic and achievable, based on your current lifestyle and health status. For example, if you're obese and at a high risk of chronic diseases, losing a significant amount of weight may be crucial for your long-term health. Or, if you simply want to live longer and feel more confident in your body, setting a smaller goal may be more appropriate.

    Once you have a clear goal in mind, start small by making small changes to your daily routine that will increase physical activity and improve nutrition habits. For example, try exercising in the morning before work or finding an activity you enjoy such as hiking or swimming. Additionally, track what you're eating using a food diary or app to help achieve your goals.

    Remember to make a commitment to yourself and reach out for support and guidance when needed. Whether it's from friends, family members, or a professional coach or counselor, having someone to hold you accountable can make all the difference in reaching your weight loss goals and keeping the weight off long-term.

    Start Small: Make Simple Changes

    • Include rolled oats in your meals for a healthy eating plan.

    • Add berries to your diet.

    • Eat plenty of vegetables and salads.

    • Consume chicken and turkey as protein sources.

    • Follow a balanced diet with these foods to stay healthy and feel good.

    It can be tempting to jump into a new diet and exercise routine, but the key to successful and long-term weight loss is making small, permanent lifestyle changes.

    Start by incorporating healthy habits into your routine, such as exercising first thing in the morning or finding an enjoyable physical activity. This will make it easier to maintain in the long run.

    Instead of following fad diets with short-term benefits, focus on consuming foods with more fiber and protein, which will keep you feeling full for longer periods of time.

    Additionally, drinking two cups of water before each meal can aid in weight loss by reducing your appetite and increasing feelings of fullness.

    Remember to track your progress and set achievable goals for yourself. Making a commitment to yourself is crucial for staying motivated and accountable. Don't hesitate to reach out for support and guidance along the way!

    Make It a Routine: Exercise in the Morning

    To help stay on track with your routine and weight loss goals, set specific targets and track your progress. Aim for 150 minutes of moderate-intensity aerobic activity per week – or less if needed – for weight maintenance.

    One of the simplest yet most effective ways to make physical activity a part of your weight loss routine is to exercise first thing in the morning. This ensures that other tasks and responsibilities throughout the day won't interfere with your workout schedule. Plus, starting your day with exercise has been shown to boost energy levels, increase productivity, and improve mood.

    But what if you're not a morning person? Don't worry – you don't have to force yourself into a grueling early-morning gym session. Instead, find an activity that you enjoy and can easily fit into your morning routine. This could be anything from a quick yoga session in your living room to a brisk walk around your neighborhood.

    Remember, consistency is key. By making exercise a part of your daily routine, it will become a habit that you look forward to and rely on for improved physical and mental health.

    Don't be afraid to seek support and guidance from friends, family members, or healthcare professionals as needed throughout your journey towards sustainable weight loss success.

    10 Min Routine

    Do What You Enjoy: Find Physical Activities You Love

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    One of the keys to achieving lasting weight loss is finding physical activities that you enjoy. It's much easier to stick to an exercise routine if you're having fun and feeling motivated.

    Whether it's swimming, dancing, yoga, hiking, or playing sports, there are countless ways to get moving and get your heart rate up. In fact, studies have shown that people who enjoy their exercise are more likely to stick with it long-term.

    Not only does regular physical activity help you lose weight, but it can also act as a stress reliever and boost feel-good endorphins. Plus, it can reduce your risk of cardiovascular disease and diabetes beyond weight loss alone.

    So, take some time to explore different activities and find the ones that bring you joy and excitement. Remember, weight loss doesn't have to be a chore – it can be a fun and rewarding journey

    Set Goals and Track Progress: Use a Fitness Tracker

    Setting specific goals and tracking progress is crucial when it comes to weight loss. One effective way to do this is by using a fitness tracker. These devices can help you monitor your daily activity levels and progress towards your weight loss goals.

    There are many types of fitness trackers available on the market, ranging from simple pedometers to more advanced devices that track heart rate, sleep quality, and other metrics. Some of the benefits of using a fitness tracker for weight loss include:

    ### Tracking Progress

    A fitness tracker can help you keep track of your daily activity levels, including steps taken, distance traveled, and calories burned. By monitoring these metrics, you can get a better understanding of your overall activity level and identify areas where you can make improvements.

    ### Setting Goals

    Most fitness trackers allow you to set daily goals for steps taken, active minutes, and other metrics. By setting these goals, you can create a roadmap for achieving your weight loss goals and stay motivated along the way.

    ### Step Tracking

    One of the simplest and most effective ways to use a fitness tracker for weight loss is by tracking your daily steps. Studies have shown that increasing your daily step count can lead to significant improvements in weight loss and overall health.

    By using a fitness tracker to set goals, track progress, and monitor daily activity levels, you can take control of your weight loss journey and stay motivated along the way.

    Don't be afraid to reach out for support and guidance from friends, family, or a healthcare professional if you need it. With commitment and the right tools, you can achieve your weight loss goals and improve your overall health and well-being.

    Stay Committed: Get Support From Others

    One of the most important factors in achieving and maintaining weight loss is staying committed to your goals. And one of the best ways to do that is by getting support from others. This can be in the form of friends and family who are also committed to a healthy lifestyle, or it can be through a support group or online community.

    When you have people in your life who are cheering you on, it can make all the difference. They can help keep you accountable, offer encouragement when you're feeling discouraged, and provide a sounding board for any challenges you might face.

    It's also important to remember that weight loss is not a linear process. There will be ups and downs along the way, and having a support system in place can help you navigate those times when you might feel like giving up.

    So take the time to reach out to those around you who can offer support and guidance. And don't be afraid to ask for help when you need it. With the right mindset and the right people in your corner, you can achieve your weight loss goals and maintain a healthy lifestyle for years to come.

    Preventing Chronic Diseases and Early Death


    It is well known that regular exercise can prevent certain diseases, eliminate or reduce your medication usage (antihypertensive and lipids). Insulin and anti hypoglycemic can also be reduced via medical close monitoring, however it is well documented that exercise along with nutritious eating can reduce your risk of chronic diseases and an early death.

    If more people met the recommended guidelines for physical activity they could reduce their risk of:

    • Dementia by up to 30 per cent

    • Cardiovascular disease by up to 35 per cent

    • Type 2 Diabetes by up to 40 per cent

    • Colon cancer by 30 per cent

    • Breast cancer by 20 per cent

    Exercise Programs That Benefits Chronic Conditions

    • For people with mild to moderate Parkinson’s Disease, targeted exercises can address specific symptoms for example: aerobic exercise improves fitness, walking exercises assist in gait, resistance training strengthens muscles. One study showed that twice-a-week tango dancing classes helped people with PD improve motor symptoms, balance and walking.

    Losing weight and keeping it off can feel overwhelming, especially as a busy mum. But with these six simple steps, you can take control of your health and achieve your goals. Remember to start small, make exercise a routine, find an activity you enjoy, set achievable goals, commit to yourself, and seek support when needed.

    Investing in comfortable workout gear like women's workout leggings and longline sports bras can make all the difference in staying motivated and focused on your fitness journey.

    So don't let your busy schedule hold you back from reaching your full potential. With dedication and perseverance, you can achieve your weight loss goals and live a healthier, happier life.

    Take Control of Your Health and Reach Your Goals

    Simple yet effective tips to help busy mums lose weight and keep it off for good. 

    Reclaim control of your health with our simple and easy-to-follow guide for busy mums to lose weight and keep it off.


    Your 6 Simple Weight Loss Steps

    1. Find your reason – I need to lose weight - I’m obese and at a high risk of chronic diseases - I want to live longer. It might be to help you overcome depression and get your life back on track, to gain more energy for your kids or to improve your general health for a longer life.
    2.  Start small – Start with 10 minutes of exercise 2 days per week. After 2 to 4 weeks, increase your exercise to 15 minutes.  There is a link below to burn the fat, feed the muscle that provides everything you need to know about nutrition and exercise. 
    3. Make it part of your routine – the more decisions you have to make about when to exercise, the closer you’ll come to deciding not to. Don’t use excuses. Allow 20 minutes to spend time on yourself, you deserve it. Exercise first thing in the morning, if possible. Get it done, and move on with your day.
    4. Do something you enjoy – find an activity you enjoy and you’re more likely to keep doing it. Join a club or gym. If your on a tight budget or like to exercise at home, then utilize the web or your community to find free exercise routines. 
    5. Set goals and monitor progress – it’s very rewarding to track your progress towards a specific goal. Draw up a tracking fitness journal or obtain a free app to monitor and reflect your progress. Also important is to record how your feeling and any distractions that interfered with your goals.
    6. Make a commitment to yourself - write yourself notes and recite your goals and tell yourself how well you will feel, how you want to look, and what you will achieve. Who in fitness do you admire? Reach out for support and guidance. 


    Burn the Fat Inner Circle

    Know What to Wear Loose-fitting clothing such as t-shirts, shorts and sweatpants are ideal for walking, kick boxing and pylometric training.  If you plan on sweating, such as high intensity training or weight lifting, then you will need form-fitting, perspiration-wicking attire will keep you dry and is less likely to get caught on the equipment’s moving parts. 

    Perfect sportswear tops for your workout kit or as a gift to women who love comfortable outfits.

    Burn Off The Crazy Tank Top



      Fitness Tracker
       Weight loss - a healthy approach - Better Health Channel
      How to Set and Plan Weight Loss Goals (verywellfit.com)
      18 Weight Loss Tips That Are Simple and Effective (insider.com) 
      6 Strategies For Losing Weight When You Have A Busy Schedule | Henry Ford Health - Detroit, MI
      Physical Activity for a Healthy Weight | Healthy Weight, Nutrition, and Physical Activity | CDC
      The 12 Best Weight Loss Apps of 2023 - Sports Illustrated
      Tracking Your Steps Might Help You Lose Weight | Walking | MyFitnessPal
      Eating less not the best way to lose weight, study shows (medicalnewstoday.com)
      Leask, H 2019. Exercise is cancer medicine, says Global Coalition. Ca Cancer J Clinical Oct 16. https://www.medscape.com/viewarticle/919942


       Revive Wear Disclaimer

      1 Response


      June 24, 2020

      Yes whatever you wrote are very fruitful to fight off chronic diseases

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