CelinaGHey, lovely ladies! 👋 First off, congratulations on your new little bundle of joy! Whether you’re a new ammi, mummy, or amma, you’ve just done something incredible. 💖 But now, if you’re feeling ready to shed some of that baby weight while managing all the challenges of being in Germany or Europe, this guide is here to help you.
Inspired by James Clear’s Atomic Habits, we’re going to take a fun, practical approach that fits into your busy life as a South Asian mom. Tiny habits are the secret, and trust me, they work. We’ll keep it simple, doable, and yes, there will be chai breaks. ☕💪
Let’s dive into how we can make weight loss feel easy, even with all the ghar ka kaam, baby responsibilities, and life in a foreign country. 🌍
1. Tiny Habits: The Power of Small Steps
James Clear emphasizes the power of small, consistent changes. Instead of aiming to lose 10 or 15 kilos right away (which can feel overwhelming), start with super tiny steps. Choti si changes!
How to make it work:
- Take a 10-minute walk after having lunch. You can even take the baby along in the stroller and explore your German neighborhood (with the added bonus of getting some fresh air!). 🌳
- Replace one mithai or sweet treat with something healthier like fresh fruit. We love our sweets, but those tiny swaps can make a big difference.
✨ Tiny Action Tip: If it feels too hard, make it even smaller. Try a 5-minute stretch while watching TV, or swap one sugary drink for water with a squeeze of lemon (nimbu pani, anyone?).
2. Habit Stacking for Busy Moms
Habit stacking is a lifesaver when you’re constantly busy with the baby, cooking, or handling family life. Stack a new habit onto something you already do.
Examples that fit our routines:
- While waiting for chai to boil, do some simple squats or stretches in the kitchen. It’s a perfect way to sneak in some movement!
- Right after feeding the baby, take a quick 5-minute walk around the house or stretch while you rock the baby to sleep.
✨ Tiny Action Tip: Attach the new habit to something familiar—like when you finish praying Namaz, you can drink a glass of water or go for a short stroll.
3. Set Up Your Environment for Success
Life in Europe is fast-paced, and we don’t always have access to the same foods or routines we had back in Pakistan or India. But you can still create an environment that supports your weight loss goals.
How to make it easy:
- Keep healthy snacks like nuts, yogurt, or gur (jaggery) in your kitchen. It’s a small change, but if you have these on hand, you’re less likely to grab chips or chocolates. 🍫
- Prep a few meals on weekends (simple things like dal or sabzi) so that when you’re busy with the baby, you can quickly heat up something healthy.
✨ Tiny Action Tip: Put your workout clothes out the night before. You’ll feel more motivated to move if your shalwar kameez or gym clothes are ready for a quick walk or home workout.
4. Shift Your Mindset: Focus on Identity
James Clear talks about focusing on who you want to become, not just the result. For us, that means thinking, “I’m a mom who takes care of her health,” rather than “I want to lose 10 kilos.” This shift makes it easier to stick to healthy habits.
Identity habits for South Asian moms:
- Every time you choose to move your body or eat something nutritious, remind yourself, “I’m the type of woman who prioritizes her health for herself and her family.”
- Instead of saying, “I have to diet,” say, “I’m nourishing my body with healthy foods.”
✨ Tiny Action Tip: Think about how your healthy habits can inspire your kids as they grow. You’re not just losing weight—you’re creating a healthy example!
5. Celebrate the Small Wins 🎉
In South Asian cultures, we often forget to celebrate ourselves, but that’s about to change! Every small step is progress, and it deserves a celebration, just like how we celebrate when our kids hit milestones. 🎊
Ways to celebrate your wins:
- Treat yourself to something non-food related, like a new scarf, a relaxing face mask, or a warm bath.
- Call or message a friend or family member back home and share your little victories. Sometimes, a simple “Shabaash!” from your mom or sister can lift your spirits.
✨ Tiny Action Tip: Keep a journal or make a list on your phone of your daily wins. You’ll feel so proud looking back and seeing how far you’ve come.
6. Tracking Progress That Feels Good
Let’s face it, weighing yourself every day can be a little demotivating. Instead, focus on tracking your habits and how you feel. As James Clear suggests, focus on the system (your daily habits), not just the goal.
Here’s how to track in a way that feels motivating:
- Use a habit tracker to check off when you’ve done something healthy. It’s so satisfying to see those little checkmarks adding up! 📅
- Pay attention to how your clothes fit or how much energy you have to run after your kids. These changes matter way more than a number on a scale.
✨ Tiny Action Tip: Get creative! You could make a habit tracker for your fridge with stickers or use a mobile app to track your workouts and water intake.
You’ve Got This, Superwoman! 💕
Remember, losing weight after baby isn’t a sprint, it’s a journey. In Europe, life can feel a bit different from back home, but the beauty is that you can still make small, powerful changes that will help you feel your best.
By focusing on tiny, consistent habits, you’re not only going to lose weight, but you’re also going to feel more energized, more confident, and ready to tackle everything life throws at you—whether it’s daal on the stove or a fussy baby.
So, what’s your first tiny step? Comment below, and let’s motivate each other! 💬
