Manage weight: Plan meals, prioritise sleep, and other weight loss tips for busy working mums

Being a mum is tough enough on its own, and when you add a busy career into the mix, it can feel like there's barely any time left for yourself—especially when it comes to health and fitness. Fitting a weight loss routine between meetings, meal prep, or helping with homework might feel impossible.

But here’s the thing: losing weight doesn't have to mean spending hours at the gym or preparing fancy meals every day. Small, simple changes can make a huge difference!

So, if you're ready to get started, here are 10 practical weight loss tips that are totally doable for busy working mums.

Plan meals ahead of time

• Planning meals in advance prevents unhealthy last-minute food choices and ensures you're eating balanced meals.

Tip: Set aside time on weekends to prepare nutritious meals in batches that you can use throughout the week.

Stay hydrated

• Drinking water helps you feel fuller and reduces unnecessary snacking.

Tip: Carry a water bottle and aim for 8 glasses a day.

Opt for healthy snacks

• Keep healthy snacks like nuts, fruits, or yoghurt on hand to avoid processed options.

Tip: Pre-portion snacks and carry them for easy access when you're on the go.

Eat smaller, more frequent meals

• Instead of three large meals, try eating smaller, frequent meals to manage hunger and energy levels.

Tip: Include protein, healthy fats, and fibre in each meal to stay fuller for longer.

Also see | Skincare tips for new moms: Say goodbye to tired, fatigued, and dull skin with these expert hacks

Sneak in exercise whenever possible

• Fit small bursts of physical activity into your day by taking stairs or doing quick home workouts.

Tip: Try 10-15-minute workouts like squats or lunges during breaks or at home.

Cook simple, nutritious dinners

• Opt for easy, healthy dinners like stir-fries or salads.

Tip: Make extra portions for dinner to use as lunch the next day.

Prioritise sleep

• Adequate sleep is crucial for weight loss, as a lack of rest can increase cravings.

Tip: Develop a relaxing bedtime routine to improve sleep quality.

Practice mindful eating

• Avoid distracted eating, which can lead to overeating, by focussing fully on your meals.

Tip: Eat slowly and savour each bite to help you feel satisfied sooner.

Limit sugary drinks and snacks

• Cut back on sugary beverages and snacks to reduce calorie intake.

Tip: Gradually replace sugary drinks with water or herbal teas.

Be kind to yourself

• Weight loss is a journey, so be patient and celebrate small wins.

Tip: Focus on progress rather than perfection and stay consistent.

Weight loss doesn’t have to be overwhelming for busy working mums. By making small, manageable changes to your routine and staying consistent, you can achieve your goals without sacrificing too much time or energy.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnoses.