Intro: Weight Loss
I look awful.
I’m so fat.
My thighs are huge.
My stomach is so flabby.
I will never lose all this weight.
Hey girlfriend! I see you. You’re exhausted and overwhelmed. You don’t even recognize the woman in the mirror. The extra weight, fluffy cheeks, flabby arms… Who is this woman? And, how did I get here?
It’s tough. Eat this, not that. Sugar is the devil. Carbs are the enemy. Go hard, or go home. If you don’t sweat, it doesn’t count… It’s just too dang complicated! Why even try?
You must continue to try because you have power living on the inside of you. For too long you’ve allowed this remarkable power to lay dormant, not anymore!
Biblical Application for Weight Loss
I grew up in church. I volunteered my time. I paid my tithes. I could quote scripture left, and right.
While I could quote scripture left, and right; I didn’t know how to apply it. That’s true for many women. You and I erroneously believe God is talking to “them”. Not us. That scripture applied then. Not now.
God’s word is alive today. It was available to them, and it’s available to you. It was valid then, and it’s valid now.
Turn your attention to Romans chapter 8 versus 11 thru 13:
The Spirit of God, who raised Jesus from the dead, lives in you. And just as God raised Christ Jesus from the dead, he will give life to your mortal bodies by this same Spirit living within you. Therefore, dear brothers and sisters, you have no obligation to do what your sinful nature urges you to do. For if you live by its dictates, you will die. But if through the power of the Spirit you put to death the deeds of your sinful nature, you will live.
What it Means to You
You do not have the power to lose weight. The power to lose weight comes from the Spirit of God.
When your flesh craves fried chicken and macaroni and cheese…
When your flesh craves cookies and cake…
When your flesh craves laziness…
You have the power to choose life! Not high blood pressure. Not diabetes. Not obesity…. LIFE!
Pass the collection plate, hunnntteeee. While you’re doing that, I’ll answer your top three weight loss questions.
1. How can I lose weight with a busy schedule?
You prioritize the things that are important to you. If weight loss is as important as you say, you will make the necessary adjustments. #toughlove
If you fail to plan, you are planning to fail. – Benjamin Franklin
Weight Loss Tip#1: Create a Plan
You may find $5. You may find a great bargain. You may even find love. You will never just find time to exercise. You gotta make time.
Along those same lines, healthy food won’t just appear on the table. You gotta go get it.
You can wish to lose weight all day, BUT unless you put forth the effort, it will never come true.
Weight Loss Tip#2: Prepare Ahead of Time
What do you need to execute your plan?
Do you need to pack sneakers to walk during your lunch break?
Do you need to pack a gym bag for an evening workout class?
Do you need to cook some healthy meals for the busy week ahead?
Whatever you need to execute your plan, make sure it’s in place a day(s) before. The last thing you needs is to be running through the house looking for a clean sports bra when you’re already running late. Get yo whole life!
Weight Loss Tip#3: Optimize Your Time
Chopping onions and peppers for an omelet, or egg scramble (deconstructed omelet)? Chop enough for a few days. Better yet, use them in this quick and easy sheet pan fajitas recipe for lunch, or dinner.
Optimizing my time in the kitchen has reduced my cooking and clean-up time tremendously. Ain’t nobody got time to be washing the same cutting board, or food processor, over and over again.
Think about the time you already spend in the kitchen. How can you optimize that time to prepare additional meals for the day, or week ahead?
2. How can I add more exercise to my day?
Society focuses so much on exercise – but MOVEMENT as a way of life is even more important. Your body is meant to move. Your body must move to function. Movement is essential, with just enough exercise, in order to achieve the health benefits everyone wants and the aesthetics (toned arms) most women desire.
Aim to get as much movement as possible. Listed below are a few traditional, and non-traditional ways to add more movement to your day..
Exercise Tip#1: Park Further Away
Grocery shopping, window shopping, doctor’s appointments… it all adds up. By parking further away, I’ve been able to increase my weekly step count by thousands.
On a breezy, fall day, park in the last parking space at Walmart. Take a couple of deep breaths, and just enjoy being outside.
On a hot, humid day. Chiilllleeee!! Park on top of a car if you must! Get in and get out as quick as possible!
Exercise Tip#2: Walk While Talking on the Phone
Instead of propping your heels up, and aimlessly scrolling social media while pretending to listen; lace up your shoes and head outside for some vitamin D. For total convenience, skip the shoes and stay inside. Just get moving!
Exercise Tip#3: Take the Stairs Instead of the Elevator
In the mall. In the airport. At the doctor’s office. There are stairs all around you. Find ‘em. Take ‘em!
Exercise Tip#4: Exercise During Commercial Breaks
Research shows that commercial breaks can add up to 15 minutes per hour. Instead of scrolling social media, get down and give me 10 – push-ups that is!
Get your heart pumping and muscles burning with this circuit during your next commercial break.
Exercise Tip#5: Exercise While Kid(s) Practice
Cheer practice.
Basketball practice.
Football practice.
Soccer practice.
Karate lessons.
Swimming lessons.
Put that phone down and get moving! Moving your body will boost your energy and improve your mood.
Exercise Tip#6: Incorporate Family Walks After Dinner
Going for a walk after eating will help with digestion, as well as aid in weight loss.
Grab your husband. Grab your kids. Grab your baby. Grab everybody and hit the pavement for a relaxing evening stroll.
Exercise Tip#7: Use the Bathroom on a Different Floor
I know. This sounds silly, but it adds more movement throughout your day.
At a previous job, I sat on the third floor. I took the stairs down to the first floor to use the bathroom. All those trips back and forth added up. Some days it wasn’t my favorite thing to do, but I always felt better afterwards.
3. How can I eat healthy with a busy schedule?
As we discussed earlier, it takes planning. Planning your own meals at home or planning your go-to healthy options at restaurants. Whatever you choose, make sure it’s something you enjoy. Satisfaction is crucial for sustainable weight loss.
Keep reading for practical, time-saving tips.
Eat Healthy – Tip#1: Prepare Healthy Food in Advance
Meal prep will help to mitigate eating oh-so-convenient junk food. None of which ever keeps you full. Which in turn leads to consuming more calories than you really need. Hello weight gain!
Here’s a weekly menu of dishes that can be prepared in less than an hour.
Meal Prep Steps:
- Clean, season, and grill the chicken breast.
- Chop the vegetables for the fiesta and taco salad (romaine lettuce, tomatoes, avocado, carrots, etc.)
- Rinse and drain black beans, for fiesta salad.
- Throw steam-able bag of frozen corn, for fiesta salad, in the microwave.
Double, or triple the recipes to have enough for lunch.
Eat Healthy – Tip#2: Keep Emergency Snacks on Hand (e.g. purse, pantry, etc.)
In the wee-hours of the morning, during what seems like the 100th breastfeeding session, snacking is inevitable. Please tell me it’s not just me. In those early days, Reese’s PB cups and Peanut M&M’s were my jam! Chocolate comforts the soul!
Hear me. There’s nothing wrong with eating candy; however, if your goal is weight loss, eating too much won’t move the needle towards your goal.
Instead of candy, try energy balls (I omit the coconut and add a scoop of protein), my favorite kind bar, nuts, and an M&M or two… or three, sometimes.
Eat Healthy – Tip#3: Strategically Dine-out
Hack #1: Order from the Kids Menu
I’m the queen of the kid’s menu, and my husband’s the king. Eating from the kid’s menu will save your wallet and your waist.
In most cases, the kid’s portion is enough to leave you satisfied, not stuffed. My favorite kid’s menu items are the BBQ chicken drummies from Jim-N-Nicks, chicken nuggets from Chick-fil-A, child feast from Taziki’s with roasted red potatoes (delish!) and a Greek salad, and the Moo Moo Mr. Cow (steak) from Moe’s (with or without the wrap).
Hack #2: Share an entrée
Dining out with a friend? Share an entrée.
My husband and I share all the time. Our most recent shared meal was at J. Alexander’s. To our surprise, when dinner arrived, the entrée was already plated separately (we usually must ask for an extra plate). There was more than enough food on each plate!
Hack #3: Customize Your Order
Carbohydrates are not the enemy, but don’t overdo it. If you order a cheeseburger and fries, have the bun or the fries. Depending on what your body needs, you may: A) Choose a bun-less burger with fries, B) Keep the bun and order a side salad, C) Choose the bun and the fries, or D) Choose the bun and share the fries.
Trust your body to communicate what it needs.
4. How do I work out with a busy schedule?
1. Determine the number of days you will commit to exercise.
2. Determine the amount of time you will commit to exercise.
Be realistic. Don’t commit to something knowing you don’t have the time just because you think it’ll speed up your weight loss. More than likely, you’ll give up before you reach your goal because it won’t fit your lifestyle. You can’t fit a square peg in a round hole.
Armed with the number of days and amount of time, choose the best workout plan for you.
Circuit workouts are both effective and efficient for busy women who are short on time. By performing each exercise in succession, without rest, your heart rate remains elevated and you burn more calories. It’s strength training and cardio rolled into one.
An example of a body-part workout routine based on the number of days you can exercise:
Generic Body Part Workout Routine
Which hack(s) and/or tip(s) can you easily implement into your current lifestyle? Do you have additional tips and tricks? Help a sista and drop ’em in the comments below.