Ever since you became a mom, you’ve probably experienced virtually no “me time”. Forget pampering sessions and relaxing evenings, you barely have time to pay attention to what you eat. And this issue is practically doubled when you add a full-time job to the mix and a career to tend to. It almost feels like there is no way you could maintain your fitness as a working mom – however, that is not the case. With adequate planning and preparation, you can create a meal plan and a routine for yourself that will allow you to get in shape while also not neglecting any of your responsibilities.
In order to do well at your job and be a supermom, it’s essential that you pay attention to your nutrition and that you avoid unhealthy fast meals that will have detrimental effects on your health. It’s also important to understand that “diets” don’t work – healthy eating has to become a long-term habit to work. Never skip breakfast or have it too late because it will cause you to eat more later on. Think about getting a slow-cooker; cooking with one of these requires minimum effort and it is also a healthier cooking method. When packing your lunch for work, don’t forget to include a couple of healthy snacks, such as fresh fruit or a granola bar, as it will prevent you from going straight to the vending machine during your break. Generally, you should eat three meals and two snacks a day even if you want to lose weight.
Besides the quality, of course, the quantity of what you eat is essential. The number of calories you should consume daily will vary based on your fitness goal.
For weight loss
If you are aiming for shaving off a few pounds, you will have to do a bit more calculation when it comes to calories, and prepare well so that you don’t end up hungry at the end of the day. You should aim for about 1400 calories a day (1700 if you are working out too), but you can also calculate your exact needs based on your weight, height, and lifestyle.
Your diet should include lots of leafy greens, as they are very low in calories but are very good for you, and you should avoid using oil as much as you can. If you are away all day and really short on time, this preparation can become too time-consuming. In that case, you can also try to look for a customizable weight loss meal plan and have your meals delivered to your doorstep. This will make the whole process ten times easier and will leave you infinitely more time for your obligations as a mom and as a career woman.
For maintaining a healthy fitness
If your concern is not weight loss but you just want to improve the quality of your life and the life of your family by implementing healthier eating habits, your opportunities are endless. You can even find pre-made grocery lists as well as recipes to help you cut back on the time spent on going to the supermarket multiple times throughout the week.
Breakfasts can include high-fiber foods for the whole family, such as steel-cut oatmeal or cereal. Eggs are also a great option. These require little preparation (you can prepare the oatmeal and cook the eggs at once for the whole week). Instead of refined grains, make sure you always opt for whole-grain products – whole grain pasta dishes are quick to prepare, while whole wheat veggie pizza can even be prepared in advance. When it comes to dinner, go for recipes that include lots of vegetables, such as broccoli, cauliflower, artichoke etc. – you can roast these and pair them with lean meat. Finally, indulge in desserts that are actually very healthy and rich in nutrients.
As you can see, there are plenty of options that leave you enough room to maintain your fitness and lose weight even when you are on a tight schedule. The key to it all is planning and preparation. So, set aside a bit of time each Sunday to plan out the following week’s menu, and this will save you a ton of time on shopping. Prepare what you can in advance and don’t shy away from ordering healthy meals instead of fast food – after all, your well-being is a priority.