If you're a busy lady like me, sticking to crazy diet regimes while working and taking care of your family can be very challenging.
But, you just want to feel better right? I get it.
After having 4 babies and then instantly becoming a single mom after my husband passed away from cancer, I had to quickly figure out how to simplify my life. I wanted to be a fit healthy energetic mom and now, I help other women do the same.
I'm a huge believer in doing what works for you, so here are 5 tips to get you started. This is what I personally focus on, instead of strenuous exercise regimes and restrictive diets.
Intermittent Fasting (IF)
Why it works?
The reason IF is so popular now is because there's so much research to back up the effectiveness of it for weight loss, boosting metabolism, and boosting human growth hormone. I prefer it because it's just easier than trying to stick to crazy diet plans while spending the time and energy feeding 4 kids.
How to do it?
I personally fast for 14 hours in a day. 8pm at night until 10 or 11am the next day. Others fast 16 hours and have an 8 hour eating window. Just do what feels right for you and be sure it's ok with your doc.
2. Taking Adaptogens daily
Why they work?
Incorporating adaptogens into my daily routine has been one of the biggest game changers with my mood, energy, focus and ability to maintain my weight. Adaptogens are just starting to become well known now, backed by research, but have been around for thousands of years.
The main purpose of adaptogens is to help the body "adapt" to stress and hormonal imbalance that lead to fatigue, weight gain, and inability to focus (1) (2) (3) (4)
How to take them?
Adaptogens come in powder, pill, or tincture form. It really comes down to a personal preference, but be sure to consult with your health care provider before taking any herbal supplements.
I personally enjoy them in drop form, adding them to my coffee or tea in the morning and water at lunchtime. It's an easy and effective way to keep me energized and focused throughout the day.
3. Fun Consistent Workout 4 times a week
Why it works?
Building muscle is essential for us ladies as we age to help keep our metabolism up. I encourage busy women, like me, to carve out 4 times a week where you can incorporate an exercise you actually enjoy. This will also give you a nice natural dose of happy hormones like endorphins and dopamine with each workout.
How to make it work?
Just pick something and stick to it. If you hate it, you won't be consistent with it. The key is making it into something you enjoy, even if it's not perfect or what the pros are. Get a trainer if you need to, find some fun workout videos on Youtube, get a workout accountability buddy.... anything! I switch it up. Sometimes I'm at home, sometimes I go for run or bike ride outside, but I always make time for me because the benefits are a must.
4. Apple Cider Vinegar
Why it works?
Ok, it's not a miracle drink but there are some proven benefits, that incorporating ACV into your daily diet may help with blood sugar levels, digestion, and even weight management. (5). It's probably a personal preference, but I find taking a shot of ACV or in pill form with my meals, prevents me from feeling sluggish after my meals.
How to take it?
Liquid, pill, or gummy form seems to be the most common. According to Erica Julson, MS, RDN, CLT 1-2 tbs (15-30ml) with meals is best. Can mix in water if preferred.
5. Alternatives versus restrictions
Why it works?
If you're like most people, as soon as you tell yourself you can't eat something... those cravings start kicking in. To avoid this mental emotional battle, I suggest focusing on the huge variety of yummy whole foods and snacks you can eat rather than all the things you're trying to cut out. It takes time to develop new habits so don't beat yourself up all day long.
How to make it work?
There's tons of fast easy snack and meal ideas online and even on my social media. Have fun with it and experiment with yummy alternatives, so you feel satisfied and more likely to stick to your new improved healthier way of eating.
BONUS: But probably the most important and underrated. Having a picture in your mind of your future self.
I know that may sound crazy to some, but having a clear picture in my mind of how I wanted to look and feel as a mom (now an extra busy single mom) is what motivated to workout and eat right. I gave up beating myself up and focused more becoming the best version of me... for my kids. You can even hang up a picture in your closet that reminds you of how you want to look and feel to keep you focused.
References:
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2927017/
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399841/
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
(5) https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483
Natashia - Certified Transformation and Nutrition Coach, BN, worked as an RN in internal medicine for several years before becoming a full time stay home mom of four. In 2019, she lost her young husband to cancer. Now, penetrating the beauty industry, Natashia and her brand Mia Adora™ are on a mission to help make women’s beauty and wellness game easier. Read more
Disclaimer: As with all natural supplements, please check with your healthcare provider prior to use, especially if you have high blood pressure, diabetes, are potentially pregnant, breastfeeding, or taking other medications. This product is not intended to cure or treat any medical conditions.