So this post will be for the mothers or any woman who might be struggling with losing weight in a HEALTHY way. This is all researched information of things I personally do that work for me and everything I find from someone else, I will leave a link below as well as any products I list or suggest I will leave a link below.
So the first few things we will start with is basic stuff that i’m sure everyone already knows:
- eating a high protein diet
my favorite foods to eat when trying to diet are always high in protein, this being effective in weight loss because you are replacing fatty foods and carbs with high protein foods, thus curving your appetite and overall helping your weight loss journey as a whole.
Breakfast
My ideal high protein breakfast would typically consist of, a meal supplement protein shake of choice. My favorite is chocolate based protein powder. I will put a scoop of that into my blender with 8 oz of unsweetened almond milk, any liquid would work, but that is my preference, and I put a tablespoon of almond butter (or peanut butter) and a whole banana, with about a cup or so of ice. I will blend until completely smooth and milkshake consistency, and I will pair that with some peanut butter toast or maybe a greek yogurt bowl, made up with yogurt, oats, sometimes crushed nuts or fresh fruit alongside seeds of preference, a hard boiled egg or scrambled eggs are also very good breakfast go-to’s .
Oats on their own are amazing, especially if you are busy, making some overnight oats are so helpful, to make those it would consist of oats, your favorite protein powder (if) choosing to put some in, i do vanilla powder, some honey, fresh berries, and again almond milk, oats and milk will typically measure evenly, a cup of each, scoop of powder, and however much additives you’d like. Then you would pop that in the fridge to sit overnight and grab that for a breakfast and you’re set with a small, protein filled breakfast oat bowl!!
Lunch
My favorite high protein meals for lunch time are typically daily wraps, or salads. Now what you put in them, is completely up to you, at the bottom of this page there are a list of top foods that I honestly just found off google along with these images, that will help you better understand what exactly high protein foods you can eat or include into things; such as wraps and salads, but for my go-to and favorite lunch meals, my wraps typically consist of grilled chicken, with a sliced hard-boiled egg, some lettuce or spinach is personally better tasting to me, alongside swiss/provalone cheese or really whatever kind suits you best, cheese is very good protein as well (depending on type which is listed below aswell) and that is what makes my chicken wrap, sometimes i replace with tuna and keep it light on the additives, but it just depends on what I feel like making that day. My salads typically consist of the same things but you again, make them for however it suits you best. Another good and quick lunch would be white rice, with steamed veggies such as broccoli, peas, asparagus etc.. and pairing that with chicken breast or turkey breast, or salmon if you are more of a seafood eater.
Dinner
So for dinners, we try to incorporate lots of meats, such as chicken or turkey, lean meats are also best when trying to have a high protein diet. We tend to include veggies as much as possible, not that they’re high in protein but because they balance everything out and make up for an over-all healthy diet. Fish like stated above is also very good and high protein. One of our favorite meals is making grilled chicken breasts, and then placing a piece of provolone cheese on top, along with a tomato slice, and baking on 250 ° or low until cheese is melted, guacamole on the side is always a plus as well. For veggies with that specific meal we would do either fresh green beans/asparagus, with rice or some oven baked mini red and gold garlic potatoes.
Now that I’ve given you an idea on some healthy high protein meals, here is a list of foods to have on your list when looking for high protein foods.
- Eggs
- Lentil
- Greek Yogurt
- Cottage Cheese
- Seeds
- Flax
- Chia
- Pumpkin
- Tuna, or Salmon
- Chickpeas
- Turkey
- Oats
- Nuts
- Peanuts
- Almonds
- Cashews
- Walnuts
- Pistachios
- Pecans
- Macadamia
- Peanut butter
- Chicken
- Peas
- Beans
- Beef
- Asparagus
- Artichoke
- Cheese
- Ricotta
- Parmesan
- Romano
- Non-Fat Cheddar
- Gruyere
- Low-Fat Swiss
- Milk
- Skim Milk; 8g Protein
- Soy Milk (Unsweetened); 7g Protein
- Almond Milk (Unsweetened); 2g Protein
- Bread
- Oat Bread
- Quinoa Bread
- Rye Bread
- Flax Bread
2. Avoiding sugar
By avoiding sugary drinks, you are eliminating fat that becomes stored in the body, this happens when sugar and refined carbs are digested and spike insulin levels in the body, this then signals your body to store body fat, doctors say reducing sugar is one major step that could help you significantly lose weight though it may be tough.
3. Drinking water
Drinking water??? Yes, drinking water can help drastically when trying to lose weight, thus being possible because water intake actually boosts your metabolism, cleanses your body of waste, and helps reduce water weight by stopping your body from retaining so much water. So…..”How much water should I be drinking?” well according to health authorities suggest, 8, 8oz glasses of water intake a day, which is roughly half a gallon of water. Pregnant women are said to drink 10, 8oz cups of water a day.
4. Eat SLOW
This is one of my worst problems when it comes to eating, the second I have my food is the same second it’s gone, I basically swallow my food whole, always the first one done and never satisfied, the reason being is, when you eat slow you are actually receiving better digestion, hydration and like stated, better satisfaction when finished, BUT when you eat too fast, it leads to feeling hungry still, as if you didn’t just eat a full 3 course meal, so then you want to indulge in more food, which leads to over eating and in shorter term, weight gain.
5. Exercise
This is easier said than done, but exercise is the most successful way to lose weight alongside of a healthy diet, water intake and slow eating. Exercise does NOT, have to be hard, exercise comes in many forms, as listed below:
- Yoga
- Running
- Walking
- Jogging
- Sports
- Soccer
- Volleyball
- Gymnastics
- Roller Skating
- Swimming
- Bicycling
- Climbing
- Hiking
- Stretching
- Gym Workouts
- Dancing
There are so many different ways to get exercise in, even taking care of crazy hyper babies all day, chasing them around the house, cleaning, cooking, anything that gets your blood pumping and body moving is considered exercising. It is said to get ATLEAST 30 minutes of exercise in your routine, a day.
6. Meal Prep
Last but not least on my list of weight loss tips, is to meal prep. This has helped so much with being able to get things done around the house with kids, I prep my meals and my boyfriends meals everyday, for breakfast and lunch. I try to do it every sunday, I will make grilled or baked chicken breast and place a hard boiled egg beside it, either on a bed of spinach salad, or aside some white or brown rice, sometimes i make noodles aswell. From there I will steam or cook fresh veggies of my choice, and cut up fruit salad, crackers and hummus, etc…. whatever else I chose for that meals sides. Sometimes I will make stuffed bell peppers, you can make a lunch version with turkey meat or lean ground beef, and put whatever toppings youd like, or you can stuff it with some scrambled egg whites, mushrooms, sausage etc.. again personal preference, but the good thing about meal prepping with HEALTHY foods, is that the food is already done for however many days you make it for, its healthy meals which will help you lose the weight easily, and now when your hands are full with kids and you want a full meal, all you have to do is grab it from the fridge and go. It makes for such a simpler life.
As more ideas arise about weight loss and my journey as well, I will add a link to a seperate, second page all about tips on losing weight.
For some websites I used to get some of my information or good websites to get additional information, see below links.
https://www.bupa.co.uk/health-information/exercise-fitness/types-of-exercise
Brooklyn Leigh 