Tips for weight loss for a busy mum

[Piplette]

Firstly, I know everyone is busy so it's not an excuse but I'm hoping I can get some tips on how to eat better and move more when time is limited.

Some quick context. I'm 40, 5ft 7 and 12st 2 wearing size 14. My idea weight is 10 1/2 stone but will settle for 11 stone which means I'm jo longer classed as overweight.

I have 2 kids (6 and 2), work 4 days but often longer days with a need to log on at night. We have a dog and a horse that is retired so unfortunately not a source of exercise (just cost and worry).

I recently joined the gym and probably manage 1 hour twice a week. I walk the dog daily but she's older and slow so again not great for calorie burn.

I do not eat well. I eat based on convenience i.e. the leftover chicken nuggets and beans from my kids plates. I have a sweet tooth and don't love fruit but enjoy veg.

I love cooking but get 0 time. I hate cooking with kids hanging round my legs so end up going for quick options (pizza, pasta etc).

I get overwhelmed when I think of all the things I need to change so need to start slowly - I have a bit of an all or nothing mindset which often leads to me just giving in.

My mother is obese and never set a good example in terms of her relationship with food so I want to set an example for my kids and not end up like my mum.

Hit me with your tips on how to make a big change gradually!

Meal planning and batch cooking. If you’ve got something telling you what to cook, that’s immediately one decision that you don’t have to make. It’s much also easier to eat something heathy if all you have to do is heat it up from the freezer and cook some rice/pasta/a potato for on the side. That’s the only way I can manage to not eat rubbish when life gets busy here.
Those things made the biggest changes for me.

If you enjoy pasta, that could easily be a healthy meal if you’re eating a sensible portion. I’m rubbish at guessing so I weigh it. Keep a digital scales on the side.

Dp needs to watch the DC's to give you peace to cook.

Never eat from DC's plates.

Use mfp to record what you eat.

Can you afford something like hello fresh, at least for a while? Cooking from scratch is much easier with them, could get you out of the rut of oven foods (btdt, I have sympathy)

It's the carb eating that raises blood sugar levels and encourages fat accumulation. I've recently reduced carbs (no sugar in general, no toast, no sandwiches, only carbs are at dinner). Since I eat carbs at night, I also do intermittent fasting to give my body time to clear the decks of glucose, as it were - so no breakfast, a low carb lunch, and then a normal family dinner. I don't count calories and don't weigh portions.

I'm a bit taller and heavier than you, OP, and have recently gone down a jeans size, with no signs of stopping. I feel like this is completely doable for long term, and I'm enjoying all the extra veg on my plate!

Make up a big batch of mince in tomato sauce and keep it in the freezer, then use that as a base so:

Reheat and add Italian seasoning, serve with pasta for the kids and with a big helping of green beans and broccoli for you.

Reheat and add chilli seasoning, serve on jacket potatoes for the kids and baked sweet potato for you.

Buy big trays of chicken breasts, when you're packing it away split the tray into portions and put in ziplock bags with seasoning/marinade and freeze. Then take out of the freezer the night before and defrost it in the fridge. Cooking is just putting it on a tray and into the oven or stir frying with veg. I cook it with roast veg so everything just goes on a tray and cooks for the same amount of time which means prep is 5 minutes, cooking is 30 mins in the oven and you have a plate of food that's tasty and healthy.

Flavourings to batch up:
Honey and mustard
Sundried tomatoes, olive oil and herbs
Salsa
Lime and coriander
Bbq sauce
Taco seasoning

Sides:
Corn on the cob
Roast green beans/broccoli/asparagus/cauliflower - bit of olive oil and some garlic is delicious
Microwave rice
Stir fry - sugar snap peas, baby corn, bean sprouts

In general just replace your carb heavy/sauce heavy sides with veg which can be steamed in the microwave in 3 minutes or roasted alongside the protein.