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5 Tips for Busy Moms: How to Exercise at Home

5 Tips for Busy Moms: How to Exercise at Home

Getting into an exercise routine is tough, and even more so as a mom. There’s never enough time in the day, and when you do exercise, your body aches the next day and you feel like no progress has been made. But, we all know the benefits of exercising regularly: better health, greater happiness, and a reduced risk of disease. Thankfully, you can still get in regular exercise without having to hit up the gym. Here are five things you can do to make your at-home workouts a little easier.

Set a Goal

goal-setting

    Without a goal, you’re setting yourself up for failure. You need to have something to work toward, and having the vague, undefined idea of exercising every day can lead to slacking. So, it’s best to figure out why exactly you want to get in better shape.

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    Do you just want to increase your flexibility, or are you looking to burn off some fat? The reasons you want to work out will affect what exercises you set out to do and how long you’ll have to spend on them each session. Do your best to come up with an attainable goal and write it down. This will help keep you accountable.

    Pick a Good Workout Routine

    the-perfect-morning-workout

      Once you have an idea of why you want to start exercising, you’ll next want to find a workout plan that allows you to reach your goal. For example, if you want to lose weight, you’ll want to find some good cardio routines you can do. If you’re trying to get toned, bodyweight exercises might be the better option. When doing research on a suitable routine, the internet is going to be your best bet here. Also, keep in mind that you’ll want to find routines that you can do in the space and comfort of your home. For example, this Lifehack article has more than a dozen stretches and low-intensity exercises you can do at work and that are easily adaptable for home workouts.

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      Set Aside Time

      Set-Aside-Time-Read-Each-Day

        Obviously, you’re going to need some time to work out at home, whether that’s three times a week or every single day.

        “But,” you might say, “I don’t have any time!” While this is certainly true in some rare cases, there’s almost always a way you can make more time. Whether you choose to carve in a little time while everyone is in bed or you multitask exercising while cooking dinner, there’s always a way you can fit exercising in. Try your best to block out a regular part of the day and your habit will become much easier to fall into.

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        Get a Workout Buddy

        Get a Workout Buddy

          If you need some help committing, or you just want someone else to share the pain of exercising with, having a workout buddy can do wonders. Not only do you keep each other accountable, but you also motivate each other. By pushing each other to succeed, you’ll have more fun and you’ll progress much quicker and easier than if you were working out alone. If you’re having trouble finding someone to work out with, perhaps the kids can get active with you. Not only would it be a great way to connect with your children, but it’d also be a great learning experience for them as well.

          Map Your Progress

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          Track-Your-Progress

            Nothing’s as motivating as seeing yourself make progress toward a goal. If you’re doing some simple exercises, consider keeping a workout journal and writing short entries about how the day’s workout went. In a short amount of time, you’ll be able to look back and see the progress you’ve made. If you stick to your routine, what once seemed so difficult will be laughably easy. Even better is if you can keep track of any quantifiable data, such as how many pushups you’ve done or how long you can hold a plank.

            Featured photo credit: 7 Simple Exercises Busy People Can Do Anywhere, Anytime via lifehack.org

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            Last Updated on September 29, 2020

            Does Keto Weight Loss Diet Plan Actually Work?

            Does Keto Weight Loss Diet Plan Actually Work?

            In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

            People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

            In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

            What Is the Ketogenic Diet?

            The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

            The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

            This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

            Benefits of the Ketogenic Diet

            It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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            You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

            It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

            Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

            When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

            For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

            It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

            The Physiological Changes Associated with This Diet

            What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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            As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

            The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

            What Happens When You Consume Carbs in High Quantities

            Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

            The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

            All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

            How It Feels to Follow the Keto Approach

            The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

            At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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            Tips for Successful Weight Loss

            When it comes to weight loss tips to remember, this is the most important one:[4]

            You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

            The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

            In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

            What Foods Are Allowed to Eat?

            If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

            You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

            Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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            What Foods Are Restricted?

            Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

            It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

            The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

            In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

            Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

            As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

            As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

            It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

            The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

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            Featured photo credit: Khamkhor via unsplash.com

            Reference

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