Being a busy mum doesn’t mean you can’t achieve your health and weight loss goals. Learn simple tips and strategies to achieve weight loss for busy mums, even on your busiest days. You are not alone, we all face the same hurdles in our everyday lives.

Guide to Weight Loss for Busy Mums

As a busy mum, it can be hard to find the time and the motivation to achieve healthy eating and schedule exercise into your already busy routine. But there are ways, to follow and implement tips and strategies from this guide on weight loss for busy mums to help you can make small changes in your lifestyle for success.

Planning, creating, implementing, and changing your mindset are all strategies to reach your health and weight loss goals.

Even on your busiest days, you can still make time for yourself with easy and simple changes.

Find out below the following strategies and tips with this Guide on Weight Loss for Busy Mums.

Changing Your Eating Habits

When hearing weight loss for busy mums and healthy eating habits all in the one sentence it can usually cause some stress and hesitancy. Simply because busy and healthy eating usually doesn’t happen easily.

Learning ways to replace processed and unhealthy snacks with healthier non-processed options is a great way to start making small changes to achieve your weight loss goals.

Changing your way of living in terms of habits and healthy eating takes time and requires implementing new routines in order for you to make changes. Including the following:

Meal Planning

Meal planning is going to be an important part of your daily routine to ensure you are achieving your goals and staying on track.

When you are meal planning, you are ensuring you are prepared for the week ahead and in particular, on the days you are too busy to cook or have healthier food on hand.

Meal planning allows you to forecast your week ahead and schedule your meals and snacks. Once you have your meal plan you can then shop for your ingredients and set aside some time to cook, prep and organise to make it faster and more convenient throughout the week.

Setting yourself up with a meal plan will help you to stay on track and change your habits for the better.

Portion Control

Another strategy for weight loss for busy mums is portion control.

When you are trying to lose weight it’s important to actively implement portion control in every meal to ensure you are not overeating unintentionally or out of habit.

When you are controlling your portion size you can evaluate your calories which then allows you to assess and evaluate your daily intake.

Using a smaller plate can be one simple and easy change to start with.

Schedule Time for Exercise

Weight loss for busy mums can be hard to tackle when it comes to exercise especially when time is limited.

Taking a time audit on your time you spend each day can help to identify any areas you are potentially wasting time or can be better spent.

For example, scrolling endlessly through social media for no reason can be a great way to start exercising instead.

If you don’t have a block of free time there are still ways to fit physical activity into your day. Thinking outside the box like taking the stairs instead of the lift, taking a 10 minute walk during your lunch break, doing simple exercises while watching TV at night, and doing the daily housework can even contribute to exercise. Remember it all adds up.

Exercise is important for your mental health. It releases endorphins which can boost your mood, helps to reduce stress, and even improve your sleep which is always helpful for busy mums!

Set Realistic Goals

Setting realistic goals with timeframes will help give you the motivation to stay on track and complete your goals within the timeframe set. Setting your goals also gives you the tools to be able to evaluate your progress and identify areas that may need to be changed in order to achieve your goals.

You need to be realistic when setting your goals. You may want to get rid of the extra weight overnight, but your end goal should be to live a healthy lifestyle in order to lose weight and keep it off.

If you have a large goal, try breaking it down into a few small goals. Doing this will ensure you don’t become overwhelmed and will also help keep your motivation strong while accomplishing your small goals on your way to completing the bigger goal.

Schedule Time for Yourself

One great way to ensure you are focused on your healthy habit formation is to take several breaks throughout the day for self-care.

This might mean taking a short walk, listening to music, or doing stretches. Taking time for yourself and giving your body a break and will allow you to stay focused and re-energised for the rest of the day.

Even if it’s just a few minutes each day to practice self-care and manage stress, including activities such as meditation, yoga, or simply reading a book, that time can make all the difference in terms of your health and well-being.

Prioritise Healthy Eating

Eating healthy and nutritious food is the foundation of weight loss for busy mums.

Ensure you plan your meals ahead of time and make sure you include plenty of fruits, vegetables, whole grains, and lean protein in your diet, and avoid processed and junk food as much as possible.

Healthy Alternatives

Changing your mindset is no easy task but over time you will become more experienced and learn new things all the way including your knowledge with healthier alternatives.

If you have a sweet tooth, try making healthier desserts and snacks using natural sweeteners like honey, dates, or maple syrup instead of highly refined sugars.

Below are some healthy snack ideas that can be a good alternative to processed snacks:

Find out more on Healthy Snacks ideas here.

Keeping a Food Diary

There are a combination of elements that all need to align in order to achieve weight loss for busy mums. This can be a struggle when time is of the essence in your busy schedule.

Keeping a food diary can be a helpful tool to help condense all the elements in your healthy lifestyle change.

A food diary allows you to track your daily eating, track your calories, and macros, and also helps you to assess and evaluate in order to help identify any unhealthy eating habits and make necessary changes.


Hydration isn’t really that high on the agenda for most people, especially for us busy mums. We usually consider other things as a higher priority. Though, hydration should be a priority when it comes to weight loss for busy mums.

Did you know that the human body is made up of approximately 70% of water? It is extremely important to keep your body hydrated in order to keep your health and well-being at its best.

Drinking enough water helps keep you feeling full, which in turn helps to reduce the likelihood of overeating.

Getting Adequate Sleep

Sleep plays a vital role in weight loss for busy mums and everyone in general.

When you are sleeping it gives your body a chance to rest, restore and relax all your major muscles, organs, and cells.

Make it a goal of yours to aim for at least 7-8 hours of sleep each night to give your body enough time to recover and recharge.

Healthy Snacks on Hand

This is a game-changer. When you have healthy made snacks on you, you are ensuring you are prepared for when you need a healthy snack and do not opt for unhealthy foods to derail your progress.

Ensure you do a clean out of your pantry, fridge, and freezer so that you are not tempted.

Keep a stock of healthy snacks at home, at work, and in your bag so you’re prepared at any time.

Find an Accountability Partner

Weight loss for busy mums can be hard to achieve even the simplest things including socialising. So why not combine two tasks in one?!

Having someone to share your weight loss journey with can be a huge positive. Find a friend, family member, or online support group who can encourage and motivate you throughout your journey.

Staying Positive

Remember losing weight takes time, so don’t get discouraged if you don’t see immediate results. Celebrate small victories and stay positive even when things get tough or don’t go exactly to plan.

You can even use your food journal or diary and write daily positive affirmations to help keep you feeling positive and motivated.

Non Scale Victories

Non Scale Victories or NSV, is when you don’t rely on the scales to measure your success.

Many times than not, you may jump on the scales and feel disappointed that the numbers are the same or higher. This can have a negative effect on your motivation.

If you take measurements along with progress photos you may actually notice you have decreased your body size from your starting measurement and in turn making positive changes and accomplishing your goals.

Using Technology

Weight loss for busy mums takes time and focus. Using technology to help you track your progress, keep a record and help you learn and evaluate can help simplify the process.

You can use a fitness app to monitor your exercise, record your food, track your calorie intake, and even help you with meal prep like The Healthy Mummy app that I use.

Weight Loss for Busy Mums
Weight Loss for Busy Mums

Get the Whole Family Involved

Weight loss for busy mums doesn’t just start with you, the focus should be on the whole family’s health and well-being.

Encouraging your family to get involved and adopt a healthy lifestyle by cooking healthy meals together, going for walks, and bike rides, and participating in physical activities together will not only build healthy habits it will also build a stronger bond and connection as a family.

Healthy Food Choices When Eating out

Weight loss for busy mums and eating out can seem impossible. Staying on track with your healthy eating doesn’t have to take a backseat when you are dining out.

It’s about changing your mindset and looking for healthier options when you are out.

When dining out, choose healthier options such as grilled protein options, salads, and vegetable dishes.

Avoid high-calorie options like fried foods, creamy-based foods, and sugary drinks like cocktails.

Support from Family & Friends

Making changes within your lifestyle can be hard, and getting support from people you can count on is important to help with your progress.

Asking your family or friends to join and support you is one of the best motivation tools to help you reach your weight loss goals.

Getting your whole family involved can not only help you but can also help them stay active and healthy. You can all plan a swim in the pool or go on a nature or beach walk together.

Other support resources that can help you achieve weight loss include:

Online support groups

Joining online weight loss communities and forums can provide a source of motivation and support, as well as a place to ask questions and exchange ideas.

Fitness apps

There are many fitness apps available that can help track your exercise and nutrition, as well as provide workout ideas and reminders to keep you on track.

For me, I love and use The Healthy Mummy app, a health and fitness app that is an all-in-one app that helps you to track your complete weight loss, exercise, meal planning, recipes, online support group, and wellness.

Healthy Recipe Books or Websites

Finding healthy and delicious recipes can be a challenge and can also be a factor for you throwing in the towel due to getting bored or not liking the few recipes you have in mind. There are many resources available that can help, including cookbooks, apps, and websites dedicated to healthy eating.

Professional Support

Achieving weight loss for busy mums doesn’t mean you have to do it on your own.

There are many options out there including seeking the help of a registered dietitian, nutritionist, or personal trainer who can provide personalised advice and guidance to help you achieve your weight loss goals.

Community Resources

Many communities offer classes and programs for weight loss, such as exercise classes, cooking classes, and support groups along with your local library with hundreds of books and various resources.

Health and Wellness Websites

There are many health and wellness websites that offer tips, advice, and resources to help with weight loss and healthy living, including mine – Health Mind Body Australia!

By taking advantage of these resources and seeking support, you can increase your chances of success and knowledge in your weight loss journey and healthy lifestyle change.

Weight Loss for Busy Mums – Recap

There is no one formula that fits all when it comes to weight loss for busy mums.

Remember, the most important thing is to be consistent, make small changes, and be patient. Weight loss is a journey, not a destination, and taking it one step at a time is the key to success.

It’s important to remember that portion control is key and to choose snacks that are nutrient-dense and that are low in added sugars, saturated fats, sodium, and unprocessed.

In conclusion, weight loss for busy mums requires a balanced approach to nutrition, exercise, and self-care. By making small changes, setting realistic goals, and staying consistent, you can achieve your weight loss goals even as a busy mum.

Weight loss can be a challenging journey, especially for busy mums like yourself who have to balance your work, family, and personal life. But, it’s not impossible to lose weight even with a busy schedule, and it is so worth it!

I hope these strategies and tips have inspired you to take the challenge to become a better healthier version of yourself.

Let me know via my socials!

Amy xx

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