Being a mum isn’t easy. Not only do you have to take care of your little one, but you also need to find time to take care of yourself. Sometimes, healthy habits can fall by the wayside when you’re preoccupied with raising kids.
The good news is, there are lots of easy lifestyle changes you can implement to keep your weight and health on track. Whether you’re looking to shed those post-pregnancy pounds, or just searching for ways to incorporate wellness boosting habits into your daily routine, we’ve got you covered.
Here are 4 tips that will not only fit into your busy life but will also help you be the best version of yourself.
Drink More Water
Not only is water something your body needs to survive, but it can also be a powerful tool that improves your health and weight loss efforts. Several clinical studies tout the benefits of drinking more water. In one clinical trial, women who drank over 1 litre of water per day, lost 4.4 pounds over a 12-month period without making any changes to their diet or workouts.
In another study, a group of middle-aged obese patients lost 44% more weight by drinking water before each meal than their counterparts who didn’t consume the fluid first.
To work more water into your day, carry a bottle with you and sip as often as possible.
Eat Vegetables with Every Meal
There is an endless array of health benefits that you get from eating a diet rich in fruits and vegetables. Not only are nutritionally dense, giving you large doses of your daily vitamins and minerals in natural and easily digestible forms, but they’re linked to disease prevention.
Experts agree that a diet rich in vegetables can decrease blood pressure, prevent cancer, keep your blood sugar and appetite stable, and reduce your risk of heart disease, stroke, and digestive problems.
Make the most of these powerhouse diet staples by including a veggie at every meal. You might need to get creative when you’re on the go. Consider solutions like adding spinach to your smoothie, or chopping up broccoli and carrots and having them in a Ziploc bag that’s ready to grab and go when you leave the house for the afternoon soccer match.
Exercise makes you healthier in every way. Not only does it significantly decrease your risk of developing chronic diseases, but it’s also an effective weight management tool. What mum doesn’t want to be able to run, lift, and play with her children without feeling tired or getting injured? Regular exercise can help you reach those goals.
Obviously, not everyone has time to log long hours at the gym to stay slim and trim, but luckily you can fit in short bursts of activity during the day to reap the benefits. In one Harvard study, they discovered that doing three 10-minute mini-workouts during the day can have similar health and weight loss benefits as doing one 30-minute session.
Try squeezing in activity wherever you can to get a boost. Tricks like parking farther away at the grocery store, or taking the stairs instead of the elevator can add up throughout the day.
Additionally, incorporate family friendly activities to create an opportunity to spend quality time together when you’re moving. Walk around the block, play tag or catch, or try a fun mummy and me workout like this one from Parenting magazine.
Get Enough Sleep
Not only will you feel physically, mentally, and emotionally well-rested after a good night of sleep, but you’ll also reap some health rewards. Sleep plays a role in our physical and mental well-being, and sleep deprivation can have a big impact on everything from mental clarity to your weight loss efforts.
We know this is one area where new mums struggle most. If you have a fussy infant, or you’re in the early days and still working to get your baby to sleep through the night, finding time to sleep can seem like a distant dream. We get it.
Luckily, those midnight feedings and 3 a.m. wake-up calls don’t last forever, and once they’re over, you can retake control of your sleep schedule.
Incorporate tricks that will let you get the most out of your shut-eye. Turn off your electronics at least 30-minutes before you head to bed so that your body is prepared for sleep. Pack lunches, set out your clothes, and turn on the timer on your coffee maker the night before so that you can sleep a few extra minutes in the morning. Try using a natural sleep remedy to help you fall asleep quickly and eliminate time spent tossing and turning.
Most adults need between seven and nine hours of sleep per night. If you’re below that, start adding small increments gain a significant advantage over time.