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How to lose weight without trying: A busy mom's guide to success

Updated on August 21, 2013

Lose Weight without Dieting

Let me be clear, I'm just a regular mom of 2 small kids, not a fitness fanatic. I don't have time to work out regularly at the gym nor do I have time to shower some days. I started thinking about how I can shed some pounds before my sisters wedding in September. One thing I realized soon after joining the gym is that I have no time to go to the gym. Even if I wanted to go to the gym, by the time I rush out of the house to arrive at the gym after the kids bedtime routine, the gym is closed. I'll admit I did work out for a good 6 weeks but I didn't see any physical results at the end of it. I'm going to outline some strategies that are working for me so far, most of which are strategies you can put to use at home.

Lose Weight without Dieting

Here are some portion facts that might help you find the right portion for yourself:

Vegetables and Fruit

  • 125 mL (½ cup) fresh, frozen or canned
    vegetable or fruit or 100% juice
  • 250 mL (1 cup) leafy raw vegetables or
  • 1 piece of fruit

Grain Products

  • 1 slice (35 g) bread or ½ bagel (45 g)
  • ½ pita (35 g) or ½ tortilla (35 g)
  • 125 mL (½ cup) cooked rice, pasta, or couscous
  • 30 g cold cereal or 175 mL (¾ cup) hot cereal

Milk and Alternatives

  • 250 mL (1 cup) milk or fortified soy beverage
  • 175 g (¾ cup) yogurt
  • 50 g (1 ½ oz.) cheese

Meat and Alternatives

  • 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
  • 175 mL (¾ cup) cooked beans
  • 2 eggs
  • 30 mL (2 Tbsp) peanut butter

Portion Control

The problem with not keeping track of how much you're eating is that you end up eating more than you should. More food= more calories=more weight. I don't have a hard and fast way of keeping track of portion size but I try to be aware of when my body feels full. Slowing down your eating and chewing more seems to give your brain more time to tell my body when it's actually full. Slowing down is a hard one for me. I also try not to let my husband plate my food for me as he usually gives me way too much. The key for how to lose weight without trying really comes down to common sense in food planning.

A portion is the amount of food you decide to consume for snacks and meals (like a handful of dried cranberries or a plateful of spaghetti). A serving is the amount of food experts recommend you eat (like a cup of yogurt or an ounce of bread). Check the nutritional label on your food products for recommended serving sizes and make your portion size as close the recommended serving size.

Meal planning

I've been planning our weekly family meals every Sunday night. Since I've been trying to lose weight without working out, I've been finding tasty, healthy and fat burning recipes to share with my family. I usually just ask friends for recommended healthy recipes or find recipes online. Since regularly meal planning, I find I snack less and I feel generally more nourished. Also, I find I eat a better variety of foods when I plan ahead. We do vegetarian meals, meat/protein meals, seafood meals ect.

Going sugar free has really helped to drop the pounds because by taking sugar out of the equation, I find I eat less food in general, and the food I am consuming is a lot healthier. Also, eating sugary foods is not only addictive, it also is a guaranteed way to put on weight. Another thing to note about sugar is that sugar is not just found in processed foods, it\s found in fruit too. So by limiting my fruit intake and increasing my vegetable servings, I'm losing weight without trying.

My example meal plan outline


Eating nutrient rich and fat burning foods

Did you know that some of the most delicious foods are good for you and some are even superfoods? Here are some of my favourite foods that allow me to lose weight without dieting:

-blueberries: these bad boys are high in antioxidants and gives you 4 grams of fiber from a 1 cup serving size. Blueberries are so delicious, you will have lost weight without trying before you even know it!

apples: also high in antioxidants, apples make you feel full. The antioxidants prevent belly fat by targeting your metabolism. Our house is usually full of apples because they’re so handy and portable.

-coconut oil: I started cooking my meats and stir frys in coconut oil. A fitness fanatic friend of mine recommended spreading a bit coconut oil and honey on toast. Coconut oil is said to boost metabolism, stabilize blood sugar and increase the burning of energy.

How to lose weight without working out


Lose weight without trying by drinking carbonated water

Drinking more water

Water is great because it fills us up and keep us from overeating. I’ve been trying to drink 8 cups of water a day (I’m only up to 6). One thing that motivates me to drink more water is to carbonate the water and add lemon juice to it. Because water is so accessible, you can literally say that by drinking water you lost weight without trying.

I personally don't like the taste of flat or tap water, so we invested in a soda stream carbonater. It pays for itself in a couple months because you don't have to buy sparkling water from the store anymore. I put a little bit of lime and/or lemon juice with my sparking water, and voilà! An instant motivator for drinking more water throughout the day.

Building fitness into the daily routine

How to lose weight without working out? When you’re busy juggling kids activities, meals, naps and diaper changes, it’s hard to carve out exercise time for yourself. I’ve learned to build my fitness into my daily routine, with the kids. Here are some activities that have worked so far in achieving my goal of weight loss without trying:

-Going for a brisk walk with baby in the stroller and toddler on the run-bike.

-Doing workout videos on youtube while the kids nap (that’s if I don’t fall asleep from exhaustion at this point)

-Playing tag with my 3 year old.

-Going for a power walk or run after my husband gets home and after the kids are in bed


Getting more sleep

First of all, the more sleep you get, the less eating you will partake in. Getting the sleep you need will reduce stress and anxiety and, in turn, will reduce belly fat.Also, getting the sleep you need gives you the energy you need to tackle your day. Getting enough sleep is literally weight loss without trying.

Sleep: lost weight without trying

How to lose weight without trying

What has been the most successful strategy in losing weight?

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© 2013 healthygurl


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    • MarleneB profile image

      Marlene Bertrand 

      4 years ago from USA

      These are such good tips. The portion control guide is really helpful. My favorite tip is getting more sleep. I have been actively trying to get more sleep and find that keeping a healthy sleeping pattern helps me keep the weight down.

    • CrisSp profile image


      4 years ago from Sky Is The Limit Adventure

      I'm into water...drinking as much as I can! I think it's the best!

      Great, useful tips!

    • torrilynn profile image


      5 years ago

      @healthygurl thanks for the tips and this well written article! Voted up and shared!

    • healthygurl profile imageAUTHOR


      5 years ago from Canada

      Thanks for the encouraging comments , Tonipet and Careermommy! This was my first hub pages article!

    • Careermommy profile image

      Tirralan Watkins 

      5 years ago from Los Angeles, CA

      healthygurl, these are good tips. I'm sure these ideas will help a lot of people kickstart their weight loss goals. Nice hub (-:

    • Tonipet profile image

      Tonette Fornillos 

      5 years ago from The City of Generals

      Drinking water is the most favorite I have known of. The feeling of fullness curves down food cravings making it very effective for many. Very helpful tips for busy moms! I am voting up useful and I'm sharing. Thank you.

      Smiles and cheers! -:=)Tonette


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