Weight Loss Techniques for Stay at Home Moms
Keeping track of calories that you consume a day is a good means that can help you to lose weight as a stay at home mom. If you know you are having a big steak dinner tonight plan out your lunch and breakfast accordingly.
It is better to take more calories in your breakfast than dinner, because you are more active in the day time than at night time.
Most stays at home moms find it very difficult to lose weight, it may be that kitchen is at their disposal 24 hours a day. Here are a few stay at home mom weight loss tips that can help you to lose weight in a very healthy way.
- Keep track of the number of calories that you consume per day
Counting the quality of calories that you consume per day is one of the easiest and most effective ways to start losing weight fast.
As a mom, you can lose weight when you use more calories than you take in, either by reducing your intake or increasing your physical activity.
Reducing the intake of calories can be more effective for weight loss even you are staying more at home try and pair it with work out and other healthful medications.
- Drink enough water
Research has also found that pairing a low calories diet with increased water intake before a meal will help to lose weight and also control overeating.
Water can enhance weight loss by bumping up metabolism, temporarily increasing the calories your body burns after eating.
Drinking water with meals can also keep you feeling full, reducing your appetite and intake for example when you drink like 16.9 fluids before, a meal can reduce subsequent calories consumed to 13% depending on the way you feed.
It is very important to stay hydrated at least drink 1–2 liters of water per day to maximize weight loss.
- Take healthful protein
It is advisable to take more of protein-rich foods in your diet; healthful protein diet has been associated with decreased belly fat, as well as preserved muscle mass and metabolism during weight loss.
Protein can also help reduce appetite and decreasing the level of ghrelin, the hormone that stimulates hunger, by a much greater degree than a high-carb breakfast.
Health source of protein is found in meat, seafood, poultry, legumes, eggs, nuts and seeds and many other.
- Reduce the intake of carb foods
Reducing your intake of refined carbs is another useful strategy to accelerate weight loss, most of the refined carbs have lost their nutrient content during processing which makes them less nutritious.
Refined carb foods contain a high glycemic index, which means that they are digested and absorbed quickly. Rapid digestion leads to spikes and crashes in blood sugar levels, followed by increased hunger which can lead to overeating.
As a stay at home mom if you consume more of refined carbs it will increase your body fat and weight gain. To get started, simply swap out refined grains in the pasta, white bread, cereals and pre-packaged products for healthy, whole-grain alternatives such as couscous, quinoa, brown rice or barley.
- Lift weight
Since you stay at home more it is better to start resistance training type of exercise which involves working against a force to in order to increase your muscle strength and endurance.
Exercise is totally good for your general well being, it is advisable to incorporate work out as part of your routine, so as to help burn fat and increase metabolism.
10 weeks of resistance training may increase metabolism by 7% and it will as well stabilize blood sugar in those with diabetes.
You can hit the gym or since you stay more at home you can be doing bodyweight exercises at home, such as squats, planks and others.
- Eat more fiber
It is good to eat food that is rich in fiber because they move slowly and undigested through your gastrointestinal tract, slowing the emptying of your stomach to keep you feeling full longer.
Insoluble fiber is commonly found in wheat and vegetables, it plays a vital role in decreasing both appetite and food intake.
A study has found that an increase in fiber intake by 14 grams per day was linked to a 10% reduction in calorie intake and 1.9 kg of weight loss over a four-month period.
There are many sources of fiber such as fruits, vegetables, whole grains, nuts and seeds all are integral to a healthy weight loss diet.
- Get enough sleep
Even as you are following a healthful diet and exercise routine, the amount you sleep could also play a role.
Research has a review that both sleeping at least seven hours per night and getting better sleep quality increased the likelihood of weight loss success.
A night of sleep deprivation can increase levels of hunger hormones, which could lead to increased appetite and weight gain.
Minimizing your intake of caffeine before bed to establish a healthy sleep cycle and enhance weight loss, try and maintain bedtime routine.
- Check your weight regularly
You have to be accountable to your weight loss goals, try and check your weight daily it will help you to compare your weight.
You can keep a food journal to help self-monitor your calories intake and progress can help you lose more weight and keep it off longer.
It is also advisable to find buddy, friend or joining an online weight loss community to increase your motivation and stay on track towards your goals.
- Chewing your food more thoroughly
If you eat your food slowly, it can help to promote weight loss and decrease the intake of calories and it will also allow you to enjoy your food.
Eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace.
A study has found that eating slowly will result in decreased calorie intake and greater feelings of fullness compared to eating more quickly.
Avoid distractions when you are eating, maintain good table manner, chewing your food more thoroughly and drinking water with your meal to help yourself slow down and enjoy.
- Take healthful snacks
Don’t eat much sugar on your snacks, it can send your blood sugar levels on a roller-coaster ride, and when your blood sugar drops, you’re more likely to eat the first thing you can get your hands on.
Keep only nutritious snacks at your fingertips both in your kitchen and office. Also stock up on low-fat milk and yoghurt for snacks, because calcium from these sources can aid weight loss.
Conclusion
Even as a stay at home mom, you can still maintain a good weight. You can lose weight quickly and safely by making a few simple changes to your diet and lifestyle.
With a little patience and determination, it’s entirely possible to drop 20 pounds to help reach your weight loss goals in no time.
Most stays at home moms find it very difficult to lose weight, it may be that kitchen is at their disposal 24 hours a day. These 10 amazing tips will help you to lose weight in a healthy way.
