How to Lose Fat and Gain Muscle: The Perfect Strategy for Busy Moms Working Full Time

I know you’re probably thinking that to lose fat and gain muscle you’re going to have to spend an hour in the gym, and a couple more hours meal prepping. I plan to show you that it has never been easier for a busy mom like you to add simple changes to your routine in order to accomplish your goals.

You’re likely here because fat loss and muscle gain has likely been difficult for you in the past and now as a busy mom working full time you just don’t think that it’s even possible for you anymore. 

You get stuck wondering things like, how am I going to have time to workout when I don’t even have time to scroll my phone at night? Or will I have to spend all day Sunday meal prepping and miss out on time with my kids?

When you’re unsure what to do, it’s hard to move forward. 

The good news is, you can easily accomplish your body composition goals by implementing my fat loss strategy for busy moms to get started with your fat loss and muscle gain journey.

In this post, I’ll define what fat loss is and provide 3 simple strategies you can implement today with little to no effort. I hope that this will give you a roadmap so you can get started with your fat loss journey and finally feel confident in your own skin again.

What is the perfect strategy to lose fat and gain muscle?

Fat Loss Formula

The fat loss formula is composed of three simple steps to have you seeing results with as little time and effort as possible. 

In other words:

The fat loss formula is the key to getting the toned look you desire regardless of the number on the scale while still being able to enjoy time with your family.

The added benefit is that you will have enough energy to put away the dishes at the end of the night, be able to keep up with your kids without running out of breath and feel wanted by your husband again.

Eating in a Calorie Deficit

What is a Calorie Deficit?

A calorie deficit is eating fewer calories than you burn in a day. Or worded differently, burning more calories than you eat in a day.

This is a crucial component because your body cannot use stored fat for energy if your body is getting all the fuel it requires for energy from the food you are eating.

Many people who are new to eating in a calorie deficit start out on the right track but then get stuck because their metabolism ends up adapting to their reduced calorie intake.  

At this point they stop seeing results and then they wind up going back to the way they were eating before, resulting in gaining the weight they lost back and maybe even gaining more.

The key to continuing to see results is to understand metabolic adaptation and how to overcome it when it happens. 

To get started losing body fat and building muscle, start tracking your food intake. My favorite way to do this is by using the MacrosFirst app. It is completely free to use and has a barcode scanner to quickly log your meals. I recommend you spend at least a week tracking your food without making any changes. Once you have a baseline, you can then determine your calorie deficit.

Consuming enough protein

What is Protein?

Protein is a macronutrient made up of amino acids. The amino acids that make up protein are essential for a process in your body called muscle protein synthesis. Muscle protein synthesis is the chemical process of building and breaking down of muscle tissue.

If you’ve spent hours working out but something still feels off – like you’re not getting visible results, this is likely the piece that’s missing. Without this, you can burn all the calories you want doing HIIT and cardio and still not see the fat come off.​​ 

So what can you do?

A really important tactic for losing body fat is eating enough protein to build and retain lean muscle mass.

Having adequate muscle tissue is important for fat loss. This is because your body actually burns more calories by carrying around muscle tissue than it does fat tissue. The more muscle you have, the more “toned” you will look. 

Protein is essential for this process because muscle tissue is metabolically active which basically means that your body is constantly turning over muscle tissue. If your body is constantly turning over muscle tissue and you’re not eating enough protein, then your muscle mass will gradually decline. If you eat enough protein, you can fuel your muscles to maintain or even build upon your current muscle mass.

Moving Strategically

Strategic Movement

I like to define strategic movement as intentional movement that supports fat loss. This includes increasing Non-Exercise Activity Thermogenesis (NEAT) and strength training with a focus on progressive overload.

Here’s where you’ll really start to get the most bang for your buck on your fat loss journey.

Of course, this will require a little more time and preparation than the other two steps in the framework. Consider making this a part of your family time or workday. 

The approach you can use to make this a part of your day is:

• Stand up or get a brief walk in every hour while you’re at work
• Then take the whole family on an evening walk before or after dinner
• Then, in order to really ramp up your results, you will want to add strength training even if it’s just for 20 minutes, 3 days a week.

Once you’re done,  you’ll be well on your way to losing body fat, building lean muscle, and finally getting the body you’ve always dreamed of. 

Putting it All Together for Your Perfect Fat Loss Strategy

There you have it! The 3 components of your perfect fat loss framework for busy moms working full time. We covered eating in a calorie deficit, consuming an adequate amount of protein and moving strategically. 

It may sound like a lot, but like most things practice makes perfect. Just focus on making these changes one at a time. This will help you build sustainable habits and keep you from feeling so overwhelmed at the start that you just give up and go back to the same habits that got you here in the first place.

What’s next? Get your Mini Cookbook!

If you need help getting started, my quick meal guide will help you find protein packed, quick and easy meals that your entire family will beg for seconds of  so you can enjoy the food you’re eating on your fat loss journey.