Staying Healthy

Weight Loss for Busy Parents: 8 Tips to Shed the Pounds When You’re Pressed for Time

We all know that dieting can be a difficult task, but when most of your day is taken up by being a full time parent (as well as handling a job and running of the house), it can be even more of a struggle, particularly when it comes to time. Lack of time can result in us grabbing unhealthy convenience foods, snacking on the kids leftovers, or reaching for the chocolate or the booze when things get stressful. Of course all of this isn’t helpful if you want to lose weight. Here at exante, we want you to reach your weight loss goals no matter how busy you are, which is why we’ve put together our guide to weight loss for busy parents, featuring a few top diet tips!

Eat breakfast

While there’s little evidence to suggest that breakfast and weight loss are linked, making sure you start the day with a decent breakfast may still help with your weight loss in a different way. Eating breakfast could mean that you’re less likely to grab mid-morning snacks or go a little too extravagant with your lunch order. Why not take a look at our Exante meal replacement breakfasts to get started? From our best-selling zesty lemon pancakes to our hearty apple and cinnamon porridge, we have plenty of options that are high in protein and fibre to help keep you feeling fuller for longer.

Be realistic with your goals

Setting goals like “I will lose [X amount] in [X days/weeks]” or “I will exercise [X times] a week” is great, but make sure that they’re actually achievable with the time you have. Setting unrealistic goals will not only give your confidence a knock if you don’t achieve them, but you’ll also be more likely to pack in the diet if it doesn’t look like it’s working. Particularly when it comes to exercise, start out by sitting down and working out what free time you’ll actually have during the week, and plan your workouts where you can. When it comes to the weight loss itself, start out small when you set goals so that they’re more achievable, and make sure you give yourself a pat on the back when you reach them!

Make small changes over time

When it comes to weight loss for busy parents, it’s not exactly realistic to consider dramatic changes like visiting the gym three times a week. However, small changes to your routine can really make a difference towards your goal of losing weight, and there’s no need for a gym membership either. If your kids’ school is within walking distance, why not ditch the car or the bus and take a walk instead? Similarly, walk to work if you live close enough, or perhaps take the stairs instead of the lift every day. If your job is desk based, you could even set regular reminders on your phone to encourage you to get up and stretch your legs every few hours.

Take a Packed Lunch

If you want to avoid grabbing those unhealthy convenience foods when you’re at work, resort to preparing your lunch at home while you make the packed lunches. Preparing an extra lunch on top of your kids’ will take no time at all and will stop you heading out to the nearest fast food outlet every lunchtime. Our meal replacement bars are a great option for lunch and are available in a huge range of delicious flavours, so you can easily pack one in your work bag. Alternatively, our hearty meal replacement soups are packed with flavour, high in protein and fibre, and also full of vitamins and minerals. What more could you want?

Quit snacking on leftovers

It’s something every parent has done – when your kids leave a few scraps of dinner on their plates, it’s easy to just quickly polish off what’s leftover. Even though it may seem harmless finishing off a few bites here and there, you’d actually be surprised at how those calories can quickly mount up. In short, if you’re wanting to shed a few pounds, this is one habit you’ll need to nip in the bud!

Follow a diet plan

Cooking up healthy recipes is all good and well, but if you don’t really have the time it can be easy to fall back into old habits and reach for the convenience foods. If that’s you, then our exante diet boxes might be the solution! Available in 2 or 4 week plans, these boxes are packed with a selection of our best-selling meal replacements, designed to give you everything you need to get you on your way to your weight loss goals.

Be active

If you want to get a little more exercise into your routine, another great way you can do it is by getting the kids involved. Head out as a family and walk the dog, kick a football around in the garden or take a nice long walk together. Not only will this get you moving and burning those calories, it’s also a great way to spend some quality time with your little ones.

Buddy Up With Other Parents

Losing weight can be difficult, especially if you don’t have much support. If you have friends who are also parents and want to lose a few pounds, why not suggest dieting together? It may even mean you can arrange play dates so that your kid is taken care of leaving you some free time to exercise. Plus, having that extra support will be great for your confidence and will spur you on to keep going! You could even join our private Facebook community and chat with other parents working towards the same goals.

Hopefully our guide to weight loss for busy parents has inspired you to jump on the diet bandwagon. Remember, with exante, you can lose weight conveniently and effectively while enjoying our delicious range of meal replacement products. Take a look at our selection today and let us be with you every step of the day!


Written by Amy Jackson – Content Writer at Discount Promo Codes – 12th March 2020


Amy Jackson

Amy Jackson

Writer and expert

Amy graduated from The University of Northampton in 2013 with a degree in Psychology. She currently writes for a number of websites and has a special interest in creating posts around well-being and self-care. She's a big fan of Pilates and has recently started taking up yoga. She loves animals (especially her cat, Tilly!), scrapbooking, and curling up with a good book or a boxset.