Balancing the demands of parenting while trying to prioritize your own health can be overwhelming, to say the least. Between work, school drop-offs, extracurricular activities, and household responsibilities, finding time to lose weight may seem impossible. The Maryland Weight Care team is here to help you create a realistic, personalized plan that fits into your busy life. Here are just five actionable tips on how to lose weight as a busy parent without sacrificing your family time or your sanity.
  1. Don’t let perfect be the enemy of good
Remember those days when your only responsibility was going to work.  When you have kids, getting to the gym five days a week and doing fancy meal prep seems laughably impossible, but just because you cannot hit 100% of your health goals does not mean that your efforts are in vain.  Maybe you cannot exercise five days a week, but if you find time twice a week, that’s 104 workouts a year!  Don’t have time to meal prep fancy meals?  Consider a meal delivery service that will reduce the number of meals you have to prepare in a week.  You are a busy person, and in this season you don’t have time to be perfect.  Focusing on what you can do instead of your limitations.
  1. Meal Plan for Success
When the kids are hungry and you’re finishing up a busy day, it can feel impossible to prepare a healthy dinner.  If you’re cooking for a crowd, it is imperative to do some advance meal planning, but this takes time and effort.  Here are some tips to make this doable:
  •       Batch cook: Prepare healthy meals and freeze larger portions for busy nights.
  •       Create a Meal List:  Create a list of go to meal ideas and record them electronically or in a notebook that you can reference when making the grocery list.
  •       Utilize Technology:  Order groceries online to save time, and if you have a partner, share your meal list and meal ideas for the week with your partner via google sheets.  
  •       Implement shortcuts: There is nothing wrong with leaning on frozen or pre-chopped veggies, rotisserie chickens, and any other special offering at your grocery store.  Sometimes these options are more expensive, but typically they are less than takeout.
  1. Finding Time for Exercise 
Finding time to exercise as a parent can be challenging, but hours at the gym are not necessary and often impossible. 
  •       Exercise Together:  Take family walks or bike rides or look up kid friendly workout videos on YouTube (There are many fun options!).
  •       Workout in the early (sometimes very early) morning before the kids get up.  While it can be challenging to get into this routine, the reward of feeling energized and ready for the day before the chaos awakens can be priceless.
  •       Utilize those practices and naps:  If your children are little, let the mess go and use nap time to get in a workout.  If you spend evenings going to soccer practice, use this time to get in your workout while your kids get their exercise.  Walk or jog around the field or nearby park or neighborhood.
By prioritizing your exercise, you are setting a good example for your children to prioritize their own well-being.  Instead of thinking of exercise as a drudgery, think of this time as self-care time.
  1. Prioritize Sleep
As a busy parent, sleep often feels like a luxury, but it’s critical for weight loss and overall health. While the newborn or for some the entire baby phase can be associated with frequent night time awakenings and sleep deprivation, this period will not last forever.  As tempting as it is to stay up after the kids go to bed to have some me time or couple time, it is vital that parents get at least seven hours of sleep.  The tradeoff for getting to bed early can mean healthier eating, improved mental health and more energy for you and your family.  Switching me time to early morning instead of the evening, can be a way to still have alone time but without the sacrifice of sleep.
  1. Manage Stress
Parenting comes with its fair share of stress, which can lead to emotional eating and weight gain. Taking action to preserve your mental health is a sign of strength not weakness.  Many  parents feel guilty and selfish to prioritize self-care and relaxation, but being your best self means you’re able to give more for your children.  Practices like meditation and exercise can work wonders for managing stress, but if this is not enough, talking with a trusted medical provider and/or seeking therapy can be vitally important. Seek Professional Guidance and Help Weight loss doesn’t have to be a solo journey. At Maryland Weight Care, Dr. Parisi and her team specialize in creating personalized, judgment-free plans for busy individuals, including parents. As a mother of three, Dr. Parisi understands the challenges of parenthood.  Maryland Weight Care was founded to focus on prevention, understanding that the key to a long, healthy life is enhancing one’s metabolic health. Parenting is a full-time job, but that doesn’t mean your health and weight have to take a backseat. With the proper resources, strategies, and professional guidance, you can achieve your weight loss goals while juggling your family’s needs. Schedule a free discovery call today and learn how Maryland Weight Care can help you create a plan that fits your life and priorities.

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