With Americans so overweight, it is no surprise that first on many women’s "to do list" is to lose weight. And while that is a good goal to work towards, if you really want to succeed, be careful not to bite off more than you can chew.

There is a reason moms have a particular problem with this battle. Moms are so busy doing things for others and putting themselves last on the list that they often can’t find the time necessary to lose weight.

To lose weight successfully you have to do two things – eat right and exercise regularly. Both of these take time and consistency. Usually at the beginning of a "diet" or what we prefer to view as "lifestyle change" is a lot of drive and willingness to make it happen. So we set aside time for the gym, say no to things that get in the way. But, we can only say no for so long. And even the best intended workout routines fall by the way side.

So instead of working against your schedule, many experts are saying to work with it.

"It is recommended that you get 30 to 60 minutes of physical activity a day," says Kara Smith, special programs coordinator at Loyola Center for Fitness located at the Loyola University Medical Center campus. "But, you don’t have to do it all at once."

Smith says that you can split the workout and still get great benefits. "…15 minutes of housework…15 minutes of physical play with the kids…park a little further when going to work or the store…it all adds up." If you already do a lot of this and haven’t seen results, it probably isn’t what you are doing – just the intensity at which you are doing it. So you are cleaning house – but are you moving leisurely or with a moderate intensity? Instead of walking up the steps between loads of laundry, try running up them. Walking from the furthest parking spot? Maybe it isn’t far enough. Try parking even further and making sure that your walk is a brisk walk.

Smith suggests that you get a pedometer. "Women tend to do well with this. They see how many steps they are taking and can work towards increasing it." Smith says that the ideal goal is to walk 10,000 steps a day. Depending on your stride size, 2000 to 3000 equals a mile. "You can get a pedometer for anywhere between $5 and $30 depending on the features you are looking for."

Smith points out that moms have so little free time that they really need to make sure that their "routine" revolves around something they enjoy doing. "People only stick with what they enjoy. So, if you like ballroom dancing, take a class. If you like softball, join a team. Have fun and be sure to change things around here and there so you stay interested." Smith says sign up with a friend to make it even more fun.

The good news is Smith says that you will start losing weight after only six days. The bad news is that it takes about 30 days to form a habit – so be vigilant.

Exercise at the office

Don’t have time for exercise because you work? Kara Smith shares workout strategies you can do at the office. Smith says if your co-workers look at you funny ‐ ask them to join in.

Cardiovascular

1. Stand whenever possible. Standing opens the front of the hips.


2. Take the stairs at least 5-7 times a day.


3. March in place or take a brief walk around your office to increase energy and blood flow.


4. Increase your heart-rate:
   
   
   
   • Pretend you have a jump rope and jump on both legs or try alternating legs.
   
   
   • Do jumping jacks. Lower impact version: raise your right arm out to the side while tapping your left toe out to the side, then switch sides.
   
   
   • Bring your knees towards hip level and transfer your weight quickly to take marching in place to the next level.
   
   
   • Do the football shuffle. With feet shoulder width apart, slightly bend your knees and take quick steps with your feet.
   
   
   
   

Strength

1. Strengthen legs by standing feet hip width apart. Sink your hips back as if sitting in a chair. Lower slightly, return to standing.


2. Strengthen your arms, shoulders, and chest. Sit in a chair without wheels and place your hand on the arms. Use your arms to lift your bottom off the chair seat and lower yourself back down. Aim for 15 repetitions.


3. Work your knees by sitting tall in chair. Lift one leg and straighten, hold for 2 seconds and lower. Repeat with other leg.


4. Stretch your back and shoulders by squeezing your shoulder blades together and away from your ears, hold for three seconds and release. Repeat 15 times.

Flexibility

1. Sit in a chair and reach both arms overhead, stretching them back. Hold for 10 seconds. Grab your right wrist with left hand and stretch deeper through your right side. Hold for 10 seconds, repeat opposite side


2. Hold your arms in front of you and gently circle your wrists in both a clockwise and counterclockwise motion. Stretch your hands by making fists then opening them as wide as you can.


3. WSit tall in a chair keeping your weight even in both hips. Gently turn your body to the right. Deepen the stretch by using your left hand to hold the right chair arm. Hold for 15 seconds, switch sides.


4. Release neck tension by sitting tall in your chair. Release your right shoulder down, you can even sit on your right hand, and tilt your head so your left ear is going towards your left shoulder. Hold for 15 seconds, switch sides.