Healthy & Sustainable Weight Loss Tips for Busy Women

Last week, I had the pleasure of attending the Mindvalley Health and Body Summit, and I’m buzzing with insights that I can’t wait to share with you. As busy women, I know how challenging it can be to juggle work, family, and everything else. But let me assure you, losing weight doesn’t have to be rocket science.

Let’s dive into some easy, actionable tips that can help you start shedding those pounds and living a healthier life.

🔑 Ideal Weight Secrets

One of the standout takeaways from the summit was the effectiveness of intermittent fasting. Now, before you think it’s about skipping meals, let me clarify – it’s all about better timing. Here’s a simple approach to get you started:

⏰ Early Dinners and Late Breakfasts

Aim for a 14-15 hour fasting window. For instance, I typically have dinner between 6:30 PM and 7:30 PM and then enjoy my breakfast around 9:30 AM. This approach not only helps me maintain my ideal weight but also brings along several benefits:

• Improved Digestion: Giving your digestive system a break can enhance its efficiency.
• Enhanced Fat Burning: Fasting periods encourage your body to burn stored fat for energy.
• Better Energy Levels: Many people report feeling more energetic and alert.

💧 Hydration is Key

Staying hydrated is one of the simplest yet most effective health tips you can adopt. Here’s how:

Daily Water Intake: Aim to drink 2-3 liters of water daily.
Morning Hydration: Start your day with up to 0.5 liters of water before consuming anything else. This practice helps kickstart your metabolism and flushes out toxins.

🌿 Nutrition: Small Changes, Big Impact

You don’t need to overhaul your diet overnight or count every calorie. Instead, start with these manageable adjustments:

Add More Veggies and Legumes
Packed with fiber, vegetables and legumes keep you full longer and aid digestion. Consider adding a side of steamed vegetables or a hearty lentil soup to your meals.

Incorporate Protein
Aim for 1 gram of protein per kilogram of body weight (roughly 0.45 grams per pound). Proteins help in muscle repair and keep you feeling satiated. Think about integrating sources like chicken, tofu, or beans into your diet. As a vegetarian, I top up my protein intake with organic plant based protein shakes. 

Reduce Ultra-Processed Foods
These foods are often loaded with unhealthy fats, sugars, and preservatives. Try swapping out processed snacks for whole foods like nuts, fruits, or yogurt.

Cut Down on Sugar and Alcohol
Both sugar and alcohol contribute empty calories and can hinder your weight loss efforts. Opt for naturally sweet alternatives like fruits, and limit alcohol to special occasions.

Mindful Eating

Before reaching for that snack, pause and ask yourself: “Am I really hungry or is this emotional eating?” Emotional hunger often craves specific comfort foods like sweets or salty snacks and persists even after eating. If this resonates with you, try these strategies:

Hydrate First: Drink water or herbal tea to see if you’re mistaking thirst for hunger.
Take a Break: Engage in a short walk or practice deep breathing to refocus.

✨ Bonus Tips:

❌ Avoid Snacking Between Meals: Unless advised by your doctor, this keeps insulin levels steady and reduces unnecessary calorie intake.

🥤 Limit Soda Consumption: Don’t keep soda at home; enjoy it occasionally when out to limit sugar intake.

🎉 Celebrate Small Victories: Be kind to yourself and acknowledge your progress. Celebrate each small victory to stay motivated!

🌞 Get Enough Sleep
Quality sleep is crucial for weight loss and overall health. Aim for 7-9 hours of sleep per night. Proper rest can help regulate hunger hormones and reduce cravings.

🧘‍♀️ Incorporate Stress-Relief Techniques
Stress can lead to emotional eating and weight gain. Incorporate stress-relief techniques such as yoga, meditation, or even simple breathing exercises into your daily routine.

🏃‍♀️ Move More Throughout the Day
Incorporate more movement into your daily routine. Take the stairs instead of the elevator, park farther from the entrance, or have walking meetings. Every little bit counts!

📱 Use Technology to Your Advantage
There are numerous apps available that can help you track your food intake, exercise, and even your water consumption. These tools can provide valuable insights and keep you motivated.

🥗 Plan Your Meals
Take some time each week to plan your meals. This can help you make healthier choices, avoid last-minute takeout, and ensure you have nutritious options readily available.

🛍 Smart Grocery Shopping
Make a grocery list before heading to the store and stick to it. Avoid shopping when you’re hungry to prevent impulse buys of unhealthy snacks.

🏋️‍♀️ Strength Training
Incorporate strength training into your exercise routine. Building muscle can increase your metabolism and help you burn more calories even at rest.

🚶‍♀️ Take Short Active Breaks
If you have a desk job, take short breaks to stretch and walk around. These mini-breaks can boost your energy levels and improve circulation.

🍲 Cook at Home More Often
Cooking at home allows you to control the ingredients and portion sizes of your meals. Experiment with healthy recipes and make cooking a fun activity.

Remember, the goal is progress, not perfection. Small, consistent changes can lead to significant results over time.

I hope this post has sparked some inspiration within you. For a daily dose of motivation, I invite you to join me on Instagram, where I share my personal health journey, hoping to encourage and uplift you on your own path to wellness.

Have a wonderful day and stay fabulous ✨

Your Health Coach,

xx Silke

Disclaimer: The information provided in this blog is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.

If you enjoyed this article, you will love my FREE mini video course (<30 min) "How To Get Fit In 15 Minutes A Day - Even If You Are Not Motivated". 

Are you ready to embark on a transformation where vibrant health becomes as natural to your day as your morning coffee? As your health coach, I'm here to guide you on your journey, making well-being an effortless part of your routine, not just another task. Take the first step and book a FREE 30 minute discovery call. It's time to prioritize you - let's chat and make it happen.