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Home arrow Nutrition arrow Weight Management arrow Weight Loss for Moms: 8+ Ways to Reach Your Goals

Weight Loss for Moms: 8+ Ways to Reach Your Goals

Written by Brenda Peralta, RD
Fact checked by Rosmy Barrios, MD
Last update: March 30, 2023
9 min read 1215 Views 0 Comments
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Being a mom means a busy life, which can make it harder to reach your weight loss goals. However, it doesn’t have to be. With weight loss tips from our medical team, you can reclaim your health without affecting quality time with your kids.

Weight loss for moms

Losing weight is challenging, especially if you add a busy mom’s life. It might even seem like an impossible task.

While it is true that weight loss is difficult, let me assure you that it is not impossible. It needs some planning, commitment, and finding the right weight loss tips that fit your complicated life.

No matter at what point in your children’s life you find yourself, these tried-and-tested weight loss tips can help you reclaim your health back and help you lose those extra pounds.

Weight Loss for Moms: 8+ Tried-and-Tested Tips

When discussing obesity, the numbers are surprising. It seems that over 70% of the US population has excess weight.

While this can happen to everyone, it is very common for women to be unable to lose their baby weight after giving birth.

Several factors can prevent you from losing weight after birth. The most common reasons most women find are lack of time, unhealthy habits, or hormonal imbalances.

Here, we’ll go over the best 9 weight loss tips.

#1 Set a reasonable weight loss goal

You must first set a realistic goal when starting your weight loss journey.

People often want to lose more than 20–30lbs in only a couple of weeks. While you might be able to achieve this, losing body weight too fast can result in water and muscle loss.

An acceptable weight loss is 1–2lbs per week over 6 months.

Getting rid of belly fat can be frustrating and might take some time. However, it’s better to set reasonable weight loss goals that create long-lasting and sustainable results than quick fixes that will make you regain weight in a couple of weeks.

#2 Try to get some rest

Sleep plays a crucial role in weight loss. Over 35% of the US population sleeps less than 7 hours. With that said, it is no surprise that moms, especially those with a newborn, tend to sleep poorly.

Research shows that people who slept less than 7 hours per day had an increased risk of obesity by 41%. This might be because lack of sleep can mess up your hormones. It might increase your ghrelin levels (hunger hormone) and decrease your leptin (satiety hormone).

Ultimately, this leads to unhealthy eating habits and a more sedentary lifestyle. So, to lead a healthy lifestyle, you first need to give sleep the importance it needs.

Part of the weight loss tips is to start by creating a bedtime routine. Make sure you go to sleep at the same time and wake up at the same time. This can help regulate your circadian rhythm, making you fall asleep faster.

Preparing your body for sleep is also an important bedtime routine. You can take a hot bath, prepare a warm tea, read a book, or try some aromatherapy. Anything that can help your body relax.

Finally, ensure you avoid using your cell phone or anything with a blue light 1 to 2 hours before sleep. If you need to use it, some cell phones have a night setting where you can decrease the light and change the coloration of your screen.

#3 Practice self-care

Self-care should always be included in a weight loss program. Taking good care of yourself is important in being able to take care of others.

Finding time for yourself can help nurture your mind and body, preventing burnout. If you are stressed, it can affect your weight loss since it can increase your cravings and lead to bad eating decisions.

You can try options like meditation, pilates, yoga, or even going out for a walk. If you don’t have someone to take care of your child, you can walk with them or in the same spot.

#4 Change your diet

The following tip is related to healthy eating habits.

To help you start losing weight, you need to change your diet. Analyze where the problem might be and make slight modifications to help you get on the right path.

Hydration plays an important role in weight loss. When you drink enough water, your hunger levels can reduce, allowing you to cut back on snacking and reduce your portion sizes.

The amount of water you need is half your body weight. So, if you weigh 180lbs, you should drink at least 90oz of water.

On top of your hydration, the type of foods you include can also help you lose weight. Focus on adding lean meat since protein can help increase your fullness levels and slightly increase your metabolism, which helps burn calories.

Besides protein, make sure that half your plate comes with vegetables. You can add salads or cooked vegetables. The more variety you have, the more nutrients your body gets.

You can add healthy fats like avocados, nuts, and seeds since they can increase your fullness levels. However, be careful with the portion size as it can be easy to overeat.

Carbs are also part of a weight loss meal plan, but it depends on the type of carbs you add. Focus on adding whole grains since they have fiber, which can help you feel satiety faster and help fight constipation.

#5 Get moving

Movement is an important factor in a healthy lifestyle.

Finding the right time to exercise when you have kids can be complicated. However, there are some ways that you can combine the best of both worlds.

Another way to work on your lean muscle while leading a busy mom’s lifestyle is to buy a weighted vest. Wearing a weighted vest while you do chores allows you to stimulate your muscles. A higher muscle mass will enable you to burn more calories, which can help in weight loss.

#6 Do not believe in fad diets

Fad diets are tempting to do. They promise you to lose several pounds in a short time. However, while they might make you lose weight fast, they can easily make you regain your lost weight and more.

There is no definition for fad diets, but some of the most common ones might be the Atkins diet, the grapefruit diet, the 3-day diet, and so on. So, why don’t they work?

Fad diets rely on deprivation. Whether it is caloric deprivation or a food group, they don’t teach you healthy eating. They only focus on the things you should eliminate.

While they might work for some people, they are hard to follow long-term. They can increase the risk of eating disorders and affect your metabolic rate. It can also lead to nutrient deficiency and problems in gut health.

#7 Plan your meals

Planning your meals can be your best ally when you are on a weight loss journey. When you have your meals set up for the week, it can save you time and money.

There are several ways that you can plan your meals. You can create an excel sheet where you place the meals you will have for breakfast, lunch, dinner, and snacks. When planning your meals, make sure you mark nights out or family dinners.

Another great weight loss tip besides planning your meals is to meal prep. It might sound overwhelming, but meal prepping doesn’t have to be one-size-fits-all. Meal planning can be from preparing the spices you will use and chopping up the vegetables to fully preparing the meals.

Analyze the type of meal prepping you need and mix it with your meal planning.

#8 Include your kids

Moving along in our weight loss tips is to include your kids in this journey.

Teaching your kids about healthy foods or exercise can help them develop healthy habits later in life. There are many ways that you can include your kids to help you achieve weight loss.

For example, you might find an exercise you and your kids love. Try jump rope, hula hoop routines, or dancing. They are all great exercises you can do with your kids, and I assure you they will have a blast.

Also, make sure to include your children in the eating decisions you make. Go to the farmers market and ask them for help choosing fruits and vegetables for the family.

Once you have the products, ask them to help you create the meals. This can encourage them to have healthy habits and make it easier for them to stay on the right track.

#9 Opt for healthy snacks

Finally, one of the final weight loss tips is to include healthy snacks.

Snacks are not mandatory. If you are not hungry, you don’t need to include them. However, if you reach your big meals, such as lunch or dinner, very hungry, it is better to include one.

Snacks can prevent you from eating unhealthy foods like cakes, cookies, and chips and reduce your portion sizes on your next meal.

Make sure that there is a protein source in each snack. This can help increase your fullness levels and slightly increase your metabolism.

Some good snack options include cottage cheese with cherry tomatoes or greek yogurt with berries and almonds. If you are on the go, you can include protein bars, but you need to be careful and read the nutrition label to prevent them from being highly caloric.

How to Lose Weight as a Busy Mom?

Now, let’s recap the tips we have discussed. In order to lose weight as a busy mom, the first thing you need to do is create an action plan. Set yourself a big goal, like losing 20lbs, and some smaller goals that are easier to achieve.

Also, the best way to lose weight is to encourage good habits in your family. Include your kids when cooking or having family activities that don’t revolve around food. You can go for a hike or a walk.

Finally, set time for yourself. Just as you would make time for a meeting or a doctor’s appointment, make sure you schedule a workout, self-care routine, or any other activity that can promote a healthy lifestyle in your calendar.

How to Stay Motivated in the Long Term?

To prevent you from losing motivation, make sure you have small goals. When you only set big goals, they might be harder to follow. However, when you have small goals, once you reach them, you can celebrate a small victory.

Also, make sure you are practicing gratitude. In most cases, people only focus on negative things. Before going to bed, list at least 3 victories you had throughout the day. Analyzing the victories you’ve had can keep your motivation levels high.

Why Is It So Hard to Lose Weight as a Mom?

Moms tend to put everyone else before themselves, which often leads to following the eating habits of the partner, the kids, or any other family member.

On top of that, some moms lead busy work lives. So, when you get home from work, the last thing you want to do is work out. You want to spend time with your family. In the end, this results in a sedentary lifestyle, combined, in some cases, with poor eating choices.

Can I Lose Weight if I’m Breastfeeding?

Yes, if you follow our weight loss tips, you can lose weight while breastfeeding. However, be careful with the amount of weight that you lose. Reducing your caloric intake a lot can affect the quality and quantity of breast milk.

If you have changes in your breast milk, consult a health professional to help you lose weight while breastfeeding.

A Word From a Dietitian

Several weight loss tips can help you reach your goal. Setting the right goal can help you stay highly motivated and set you up for success. Also, including your family is a great way of teaching them good eating habits and supporting your goals.

However, even though you are following these weight loss tips, you might still not be losing weight. In that case, you need to analyze if there is an underlying reason for this.

One of the most common mistakes moms make is snacking on their kids’ leftovers. Even though it might come with healthy options, you still add unaccounted calories.

To prevent this from happening, ensure you only eat when sitting down at the table. This mindful eating exercise can help you notice how many times per day you dig into your kid’s plate.


There are thousands of weight loss tips for moms. However, the ones we went through in this article have been tried and tested on hundreds of women. They come from years of nutritional advice. 

So, regarding these weight loss tips, which one is your favorite?

No matter which one you follow, remember that everyone has their journey. Don’t compare yourself to others; take it at your own pace.

Written by Brenda Peralta, RD
Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. She has several certifications in sports nutrition, health coaching, and women’s health hormones. She presents herself as a fertility advisor and gut specialist.
The article was fact checked by Rosmy Barrios, MD
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Written by Brenda Peralta, RD
Fact checked by Rosmy Barrios, MD
Last update: March 30, 2023
9 min read 1215 Views 0 Comments

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