Intermittent Fasting for Busy Moms: 6 Practical Tips to Make It Work

If you are a weight-watcher mom, you will probably know the significance of diet plans. The right one can be a savior when you cannot fit regular exercise into your tight schedule. But with all the dieting options out there, picking the apt plan can be tricky.

One of the most popular diet plans is intermittent fasting (IF), with studies showing a 3–8% weight reduction after 3–24 weeks for respondents. Besides weight loss, this diet regimen improves metabolic health markers such as cholesterol levels and blood pressure. 

You only need to add moderate exercise to the mix to lower the risk for chronic conditions. Everything about intermittent fasting seems great, but fitting it into your mommy’s schedule can be challenging. 

According to research, fasting for 10–16 hours is the best way to lose weight. It can help the body to convert fat reserves into energy, which spurs the release of ketones and encourages weight loss. 

But what if going without food for hours causes a drop in your energy levels? You may feel stressed and lethargic because of hunger. 

These concerns are valid for moms on the go, but they shouldn’t keep you from unlocking the benefits of intermittent fasting. You can practice it without worrying about your busy lifestyle, tight schedules and parenting duties. 

Here are a few tips to make it work despite your challenges:

Choose the Winning Combination: IF+ Keto

Intermittent fasting leads to ketosis, a metabolic state when the body burns fat and converts it into energy. Why not add an extra punch to maximize the results? Intermittent fasting and keto make a winning combination for moms looking for quick and sustainable weight loss. The best part is that it is practical because all you need to do is eat high-fat and low-carb foods and space your meals adequately.

According to Simple, IF and the keto diet complement each other as both increase the ketone levels in the body. Keto leads your body to a ketotic state, and fasting pushes it to the next level. You couldn’t ask for more as a busy mom struggling to manage home, childcare and work, right? It’s a small effort that delivers dual benefits! 

Plan Your Fasting Schedule in Advance 

Planning a fasting schedule in advance is an ideal way to manage an intermittent fasting regimen. It is even more significant for moms who often need to align with family mealtimes, house parties and special occasions. If you are a working professional, you will also have to consider office dinners and work events.

Choose a fasting schedule and timeline to match these factors. It will make your diet plan more realistic as you need not stress about missing events or giving up on your schedule. You may have to invest time in planning and scheduling, but the effort is worthwhile. 

Start Slow and Take It Easy

Going too fast with intermittent fasting is not the best option, even if you want to regain your shape as a busy mom. You may end up losing your energy levels if you try to reach the “16:8 schedule” right at the outset. Start with a 12-hour eating window instead, and ease into the eight-hour eating window gradually.

The transition is easy on your body and mind if you go slow and easy. You will likely see the results sooner than later and stick with the schedule without losing your patience and motivation. That’s the best way to make intermittent fasting work for you.

Eat Slowly and Frequently

Another tip for busy moms looking to make the most of intermittent fasting is to eat slowly and frequently. It’s something you may miss out on amid busy mornings, long drives to school and office meetings. But you can embrace healthy habits like smaller meals and mindful eating to get the best out of your eating window.

Use a calculator to count your calories and split them into small meals instead of feasting on a single big one. Try eating every 2-3 hours, as it will keep your energy levels on top without loading you with extra calories. Of course, making the right food choices is crucial.

Stock Up on Calorie-Free Drinks

Hydration is the cornerstone of the success of any diet plan, and intermittent fasting is no exception. Your body can confuse thirst for hunger, so focus on good hydration to avoid hunger pangs. You feel full and satiated even without food for hours. Staying hydrated also keeps you energetic and happy during the extended fasting sessions.

Busy moms can keep a water bottle handy at all times to stay hydrated. Even better, buy some calorie-free drinks like flavored sparkling water or iced teas to enjoy a drink without feeling guilty. Also, skip the leftovers in your kids’ glasses because they can add extra calories and disrupt your diet schedules. 

Integrate Light Exercise Into Your Routine 

Parenting shouldn’t make you lazy, no matter how tight your schedules are. Integrating light exercise into your routine is doable if you are committed to your fitness goals. You can try actionable fitness tips like taking your dog for a walk, playing a game of tennis with your teen or enjoying a run with your little one. Why not walk to the market for grocery shopping?

The best thing about light workouts is that they double the benefit of intermittent fasting. Also, the thought of taking a HIIT class in the middle of an extended fast sounds scary. It can take away all your energy, right? But even as you opt for light exercises, listen to your body and give it a break when it needs one.

Wrapping Up

Intermittent fasting is an ideal weight loss option for women looking for quick and lasting weight loss with minimal effort. All you need to do is create an ideal eating window and stick with it. But you require patience and commitment to adjust to your new schedules and eating timelines.

Luckily, you can create a perfect plan with a little effort and planning. Once you have them in place, sticking to the plan is a breeze, no matter how busy you are. 


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