Ultimate weight loss guide for moms 2021 | Nutrition Coaching

January 9, 2021

weight loss guide

Weight loss is not easy, but with the right plan you can start working toward your goals now. Having a weight loss guide can help to ensure that you have all of the information that you need. It also gives you something to refer to so that you can ensure that you are doing everything right.

Why Women Fail to Lose Weight

There are numerous reasons why women are unable to lose weight despite their best efforts. Learning about these factors can help you to avoid them. 

The Problem with Fad Diets

Fad diets do not only not work, but they can also have negative effects on your health. When you are doing a fad diet, the following can happen: 

  • You get tired easily
  • You can experience malnutrition
  • There is a high risk of dehydration
  • Serious digestive problems are possible 

Unrealistic Weight Loss Goals

Many women set goals for themselves that are not realistic, and this quickly results in failure. Then, when you fail, it hurts your motivation and before you know it, you are no longer losing weight. It is important to remember that it takes months, or even years, to gain the weight and it creeps on over time. Because of this, it will also take time to lose it and it should happen gradually. 

You Depend on Supplements

Supplement advertisements make lofty promises and rarely deliver. For example, several supplements on the market tell you that if you just take the product, you can keep eating as you normally do and not exercising and still lose weight. In addition, some supplements can actually cause harm to your health. Because of this, you want to keep supplements to a minimum and remember that no product will promote weight loss without significant lifestyle changes. 

Your Regimen is Too Hard to Stick To

If you get too militant with your plan, it will not take long to abandon it and once you do, it is common to just give up on all of your weight loss efforts. Make sure that the changes that you make are gradual and do not go too big at once. Small, gradual changes are the best option because they allow you to change your lifestyle so that not only can you lose weight, but you can also maintain your results over the long-term. 

You Do Not Know What to Do

Most people simply do not know how to lose weight because there is a learning curve involved. With so many products and advice being presented every day, it is not easy to determine what is legit and what is not. Creating a simple plan that you gradually build on is the best option. You also have to be patient with yourself. 

You Are Not Getting Enough Calories

It is common for people to significantly cut calories to lose weight. You will shed some pounds at first, but this is not sustainable. Also, your body will slow down or halt your weight loss after some time passes because it will want to hold onto the calories that you do provide it. You have to customize your daily caloric intake to your specific needs. In general, women who are not active need 1,800 to 2,000 calories per day to maintain their weight, but if you are overweight, you need more than this. Determine your daily caloric needs and subtract 500 calories daily to lose one pound per week. 

The Workouts You Are Doing Are Wrong

Many women go all out in the beginning and start with difficult and long workouts. This can result in injury and make you exhausted. Start slow and build on your workouts. For example, if you do not normally exercise, start with low-impact workouts at 15 to 20 minutes per day. Things like casual walking and swimming are a good place to start. As you build your endurance, increase your workouts. 

Your Focus is on the Numbers

It is common to want to see your weight come down because this is your ultimate goal. However, you want to look more at things like how your clothes are fitting and how you feel. This is especially important if you are working to build lean muscle. When you are doing it right, it is not uncommon for the number on the scale to stall while you are still getting smaller. 

Why a Healthy Lifestyle is Better

A healthy life is something that you adopt over time, so it does not feel like a diet. This makes it much easier to stick to over the long-term. Since the changes are gradual, it is not as stressful as things like following a strict fad diet that require major changes immediately. When you start working on living healthier, it can also allow for weight loss naturally because simple things like eating fresher foods will help you to lose weight without you needing to focus solely on your weight loss efforts. 

The Best Way to Start a Healthy Lifestyle

Starting a healthy life is something that you want to do over time. For example, adopt a new habit every one to three weeks so that your changes are gradual and will not overwhelm you. Over time, work on doing the following:

  • Replace sugary drinks with plain water
  • Take a 15-to-20-minute walk after dinner
  • Utilize methods, such as meditation and journaling, to control your stress and to release negative thoughts
  • Add at least one serving of vegetables to every meal
  • Adopt a regular sleep schedule
  • Keep healthy snacks on you to reduce temptation
  • Ensure that your living environment is clean and positive
  • Get more active throughout the day, such as taking the stairs when possible
  • Plan your meals out a week in advance
  • Change your schedule so that you are not rushed
  • Take your time when you are eating and avoid on-the-go meals when possible 

Why Eat Whole Food vs Processed Food

Whole foods tend to have fewer calories and more nutrients per serving. This allows you to reduce your caloric intake while still getting all of the nutrients that you need and being satisfied after you are done eating. When you eat whole foods, they also take longer to digest so that you feel fuller for longer. Because of this, you will not want to snack as often or eat large meals because you will be more satisfied after you do eat. 

How to Plan My Meals

How to Plan My Meals

Planning your meals is very important because it makes it easier to always have healthy meals ready to go. However, you want to make sure that you are planning everything right so that you always have something healthy to eat. Use the following tips when you are planning your meals:

  • Get a calendar where you can write everything down
  • Choose one day per week to dedicate to meal planning
  • Incorporate your leftovers for healthy lunches and snacks
  •  Clean the unhealthy foods from your home
  • Take inventory of the food that you have on hand 
  • Create a shopping list so that you can get everything in one trip
  • Pre-make the foods that you can make it advance 

The Best Way to Start a Workout Plan

With the right plan, it is much easier to start exercising and stick with it. The following will help you create a plan that works for you:

  • Determine your fitness level so that your plan is realistic
  • Think about the physical activities that you enjoy and work them into your plan
  • Start at 15 to 20 minutes a day and build over time
  • Get any equipment that you might need before you start
  • Schedule exercise into your days

How Can the Right Nutrition App Keep You on Track?

The right app not only allows you to track what you eat, but it also lets you learn more about nutrition. This type of nutrition coaching for moms makes it easier to ensure that you are getting the right number of calories to lose weight gradually. It also ensures that you are getting the right balance of nutrients for optimal health each day. 

How Can a Facebook Group for Moms Keep You Motivated?

These groups can give you the support that you need to get started and maintain your efforts. It also allows you to communicate with people who share your goals and struggles. This makes it more likely that you will stick to your plan.

Conclusion

Losing weight is not difficult, but it definitely requires the right approach. Between new products cropping up every day and celebrities endorsing a variety of lifestyles, it is easy to do everything wrong. It is not uncommon to put forth maximum effort only to see little to no results.


The foundation of every good Nutritions plan is having a solid weight loss guide, and support and the right tools to guide you. Get started on the path to weight loss and greater wellness today by downloading the nutrition app and joining the Facebook group.

About the author 

Vilmos Bond

Hi, my name is Vilmos, a Nutrition Coach for busy moms, and a wellness implementation consultant for private practice. I help moms overcome feelings of self-doubt and frustration with weight loss.

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