I have noticed as a parent and training fellow parents that there are some extra tips that can help or stall weight-loss, fat-loss, or health goals.
As a mom, there is always extra food around the house and sometimes I feel that I eat more just because it is there. My child eats half of her meal and sometimes I will eat mine and then finish the rest of hers. Those calories are “quiet” calories because I don’t really notice that I’m even snacking.
I see this same issue in fellow parents. However, once they realize they are doing taking in the “quiet” calories and stop the extra snacking, the weight starts falling off.
Be more conscious of what you what you put into your mouth; those SILENT calories are calories and food that may stall your weight-loss, fat-loss or health goals.
Make 80 percent of the food you eat healthy and take 20 percent of your daily calories and make them “fun.” Otherwise, you’ll feel deprived—and more tempted to go off the deep end.
I make a ton of protein bars and protein pudding and yummy recipes that help with those cravings. Believe me – I have a sweet tooth, so I NEED something to help out with that.
Another thing is the mental part of how you talk to yourself about food. When you tell yourself what you ‘have to’ do or what you ‘can’t’ do, the deprivation language makes you want it more. But if you say, ‘I’m not going to have that—I don’t need it’ it’s like a choice and puts you in control.
One thing you can do today is go into your pantry or cupboards and dump everything you have that contains trans-fats, refined sugars, artificial sweeteners, and high-fructose corn syrup.
At home or even at work, put the healthiest things on display: fruits on the countertop, the healthiest things in the fridge at eye level, and the best snacks at the front of your cupboard so you’ll see those first. Cut up fruit and veggies as soon as you get home so you have no excuses not to eat them. I feel that is what works best for our family.
I get questions on what to order when going out to eat. Order without looking at the menu. Almost every restaurant has the basics—veggies, grains, and protein. If you go in knowing what you want, I guarantee you’ll be able to make a meal. I will usually ask for a dinner salad or a cobb salad but take off half of the extra fat items and keep the one I want (I love avocado—and you need healthy fats too) and load up on lean meat and vegetables. I never have a problem asking when I’m out to dinner!
If you are traveling, pack small meals that you can make in a hotel room or car. I bring leftovers or make something to bring along ahead of time and freeze them. By the time I need to eat, the food is defrosted. Stock up on snacks such as bags of almonds, protein bars, or snack baggies of veggies.
For all those parties you go to this month remember to eat a filling, healthy snack before you leave home. Take a healthy dish so you have at least one thing for you to eat. Make sure to stand at the parties instead of sitting – it will burn 1.5 times more calories than sitting, and also stay away from the food.
Remember to remove from your kitchen everything that contains trans fats, artificial sweeteners, refined sugars, and high-fructose corn syrup.
Put the healthiest things on display: fruits on the countertop, the healthiest things in the fridge at eye level, and the best snacks at the front of your cupboard so you’ll see those first.
Lastly, having been in the industry for almost a decade and I have now realized that with multiple muscles exercises you’re getting both cardiovascular and strength-training in. You’re not only saving time, but you’re burning more calories while you’re doing it!
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Daily, I see a group mothers with their babies in strollers come to walk along the mall every morning. I hope it’s a good idea and they enjoy a lot in the pleasant nature and seem to have more fun. They do exercises as well. Good workout.