Just breathe
Try this quick self-hypnosis trick to reprogram yourself to make the right decisions. “Breathe in for four counts and then out for eight counts. Repeat the mantra ‘I am in control’ 20 times – and watch your self-belief skyrocket,” Lisa says.
Make sure the entire household knows that you’re serious about losing weight. Print out a monthly calendar and schedule in your workouts. “Put it up on the fridge so everyone knows that’s Mum’s special time. Tick off each workout when you’ve completed it,” says Kylie.
Put your health first
It’s common for busy mums to put themselves last on the to-do list, but prioritising your own health and wellbeing is essential. “The truth is if you can’t make the time to maintain your health, eventually you will have to make the time for illness,” says weight-loss mindset coach Kylie Ryan. “If you want healthy, happy kids, you must be healthy and happy.”
Slow and steady wins the race
Steer clear of quick fixes and opt instead for steady, sustainable weight loss through healthy eating and exercise.
Be honest with yourself
What’s really stopping you from shedding those unwanted kilos? “Write a list of things that are getting in the way – both internal and external excuses, within and outside of your control,” advises celebrity trainer Michelle Bridges, founder of the 12 Week Body Transformation program. “This will help you realise what’s holding you back, and which barriers you can tackle.”
What’s really stopping you from shedding those unwanted kilos? “Write a list of things that are getting in the way – both internal and external excuses, within and outside of your control,” advises celebrity trainer Michelle Bridges, founder of the 12 Week Body Transformation program. “This will help you realise what’s holding you back, and which barriers you can tackle.”
Get organised
Plan your family’s meals a week or even a month ahead. “This will save you money, and better still, you’ll only have to think ‘what’s for dinner?’ once a week,” says Clare Collins, a professor in nutrition and dietetics at the University of Newcastle. “Simple meals can be easy to prepare, fast to cook and taste great.”
Find a cheer squad
Support is essential in any weight-loss plan. “Surround yourself with people who want to achieve the same goals as you. Instead of meeting friends for a coffee, go for a power walk or run, or do a yoga class together,” says personal trainer and mum-of-three Mireille Ryan.
Water yourself to weight loss, lovely flower
Don’t forget to do this every day. Drink water! Lots of it! Keep hydrated and drink before meals, not during so as to not cause bloating and interfere with the digestive process.
Slow down
Eating slowly gives your brain time to register that you’re full. Put extra effort into the preparation and presentation of your meals and really savour every mouthful. Switch the TV off, too. “People eat up to 44 percent more when they’re glued to the TV as they’re too distracted to notice how much they’ve eaten,” says clinical hypnotherapist Lisa Jackson, author of Adore Yourself Slim (Simon & Schuster).
Don’t try to be a Masterchef
Cook one healthy evening meal for the whole family instead of catering for multiple tastes. “Children gradually accept new tastes by repeated exposure to them. Rather than heading to the kitchen to cook another dish, praise them for trying something new,” Professor Collins says.
Check in with your appetite
Before you reach for that sugary snack, stop and ask yourself, ‘Am I really hungry?’
“It’s normal to do some non-hungry eating, but when we do too much, it can tip our eating out of balance,” Dr Kausman says.
Schedule exercise around the kids
“Look at what your kids are up to during the week and plan your exercise around their timetable,” says Mireille. “When my daughter has swimming lessons, I go for a 30-minute run. I also take my kids to the park and run while they chase me on their bikes.”
Don’t pick at leftovers
Eating the kids’ leftovers can add up to the equivalent of an extra meal. “Serve up small portions to start with and then let the kids ask for more if they’re still hungry,” says Professor Collins.
Eat regular, healthy snacks
As mums, it’s easy to get so busy that we ignore our body’s hungry signals – and it’s much harder to eat slowly when we’re ravenous. “It can be helpful to have some snacks with us just in case we start to
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