By Kate Horney
Want some easy fitness and nutrition tips that actually work?
You’re a busy mom.
You don’t have time to navigate the ever-changing world of nutrition.
Let’s be honest, some days you barely have time to shower.
I get it, because I’m a busy mom (and a business owner, and a personal trainer, and a chef, cleaning lady who wears the baby in a carrier just so I can get 5 minutes of peace) too!
Together, I want to help you cut through the fitness industry jargon, urban myths and endless stream of confusing misinformation. I know that real women need real-life tips if they want to get results.
I know what it’s like to be a busy woman who wants to regain her body (and energy), so below are 6 of my best nutrition tips that will help you get leaner, look better and feel healthier.
They worked for me and they’ll work for you! So here we go…
6 (Easy) Nutrition Tips for Moms
1. Eat Enough! You heard all about “eating for two” while you were pregnant, but what about now? When you’re a new mom (or even an older, wiser mom) who wants to drop the baby fat, dropping your caloric intake to an unreasonable level isn’t healthy, and may actually cause you to gain weight or do some long term damage to your metabolism. Instead of cutting calories, focus on eating MORE of the right things. Fresh vegetables, fruits, complex carbohydrates (like sweet potatoes) and lean proteins are my go-to choices. Make it your goal this week to eat whole foods (unprocessed and unrefined) and focus on foods that keep your hunger, energy and cravings balanced. If you do that, the caloric intake will take care of itself. *And if you’re still breastfeeding, make sure you include foods rich in calcium, zinc, magnesium, vitamin B6 and folate for a healthy baby AND momma!
2. Pay attention to your PWO! Your first meal after your workout often referred to as the PWO (post workout) meal is incredibly important for refueling your body and helping you burn fat and build muscle. Make the most of the PWO period by giving your muscles all they need to rebuild bigger and stronger. For this meal, take advantage of your improved insulin sensitivity, and eat the majority of the day’s allotment of carbohydrates in order to replenish muscle glycogen stores. Make it a goal this week to try to get 1/4 of your lean body weight in grams of protein after your workout. Not sure where to start? Try my favorite PWO Brownie Batter Shake!
3. Plan ahead! Plan what you’re eating for the week before you go grocery shopping. By planning your meals for the week ahead of time, you can always be sure that you’ll have enough healthy foods in the house that you’ll never have to turn to the junk. I really like to cook my meals in advance. I have found it is much easier to stick to your diet plan when you only have to reheat and eat.
4. Eat Proactively! Remember that by eating MORE of the right things more often you can “preempt” hunger, cravings and drops in blood sugar that lead you to make the poor choices in the first place. When you skip meals, you not only increase your likelihood of storing fat, but also put yourself in a situation where you are starving in the hours afterwards. We’ve all been there, when you’re so hungry you could eat a horse. At this point, you no longer make educated decisions about your food choices and find yourself at the mercy of your growling stomach and raging hunger hormones. This mindset causes you to overeat, and again, increases your likelihood of storing, rather than burning fat. So don’t be afraid to snack!
5. Kill Cravings! I haven’t met many moms who don’t struggle with cravings. I have a major sweet tooth, so when a craving hits, I mix 1 tablespoon of cocoa powder with hot water and drink it like hot cocoa (sweeten with stevia if desired). Not only has cocoa been shown to improve cardiovascular health and lower blood pressure, but it’s full of antioxidants and kills hunger! Cocoa is also a rich source of many nutritive minerals, most importantly magnesium. Magnesium, along with zinc and vitamin B6, is the number one depleted micronutrient when under stress (motherhood can be stressful you know…). It also increases focus and energy and what mom doesn’t need THAT!
6. Re-define your diet! A healthy diet is not the same as a fat loss diet…and it’s important that you know the difference! Even if you are eating healthy, you are not necessarily going to be burning fat. There are several foods and food groups that are healthy—meaning they contain high amounts of vitamins and minerals as well as healthy fiber or good fats—but will do very little to help burn fat. In fact, though some people are able to effectively lose fat while eating healthfully, susceptible people may see their fat loss stall as a result of incorporating them. These foods include dairy, soy, nuts, higher sugar fruits, and whole grains. Make it a goal this week to examine how you look, feel and function after eating these “healthy” foods to determine if they might be stalling your fat loss.
Practice implementing these tips into your daily nutrition plan. If you need help, want some accountability, or just want to discover some new simple recipes, delicious meal plans and ingredients which will work for female fat loss, check out our BeyondFit Life Club!
At BeyondFit Life you’ll find all the tools you need to help you manage the fat loss lifestyle: because we know that real life isn’t always easy. Join now and get instant access to fat burning workouts, quick & easy recipes and more!