How to Lose the Last 5 Kilos: Practical Tips for Busy Mums
Losing the last 5 kilos can often feel like the hardest part of your fitness journey. If you're a busy mum, juggling family life, work, and everything in between, those final few kilos can seem stubbornly stuck. But don’t worry, you’re not alone. Many women in their 30s and beyond experience this challenge, and it's totally normal to struggle with those last few kilos. The good news? Small, sustainable adjustments can make a big difference.
If you're wondering how to lose the final 5 kilos, this blog post is for you. We're going to explore simple yet effective strategies to help you shed those last stubborn kilos—without feeling restricted or overwhelmed. Let's focus on nourishing your body, making mindful food choices, and introducing some small lifestyle tweaks that will leave you feeling empowered and supported in your journey.
Why Is Losing the Last 5 Kilos So Difficult?
If you’ve already made significant progress in your weight loss journey, congratulations! But the final stretch can be tough. So why do those last 5 kilos seem to hang on?
Hormonal Changes: As we age, especially after having children, our hormones can change. This can lead to shifts in metabolism and fat distribution, making weight loss a little trickier.
Lifestyle Factors: For many mums, life is busy and unpredictable. Finding time to focus on your health and fitness can be challenging, especially with the added responsibilities of work, kids, and daily chores.
Body Composition: When you're nearing your goal weight, your body naturally becomes more resistant to losing fat. Plus, muscle mass can influence weight, so it’s important to focus on body composition rather than just the number on the scale.
Practical Tips to Help You Lose the Final Kilos
The key to losing those last 5 kilos is making consistent, small changes that fit into your lifestyle. Here are some practical, gentle strategies that can help:
1. Switch to Low-Calorie Alternatives
You don’t need to overhaul your entire diet to make a difference. Simple swaps can add up to significant results over time. For example:
Swap full-fat dairy for lighter options like skim milk or high protein yoghurt.
Use whole grains like quinoa or brown rice that are naturally high in fibre instead of refined grains like white pasta or white rice to leave you feeling fuller for longer.
Choose lean proteins, such as chicken, white fish, or tofu, instead of fatty cuts of meat.
Opt for low-calorie snacks, such as fresh fruit, raw veggies, high protein yoghurt, popcorn, cottage cheese and crackers, instead of chips or chocolate.
By swapping out some of the higher-calorie foods you already enjoy for lighter alternatives, you’re still nourishing your body with delicious, whole foods—without the need to deprive yourself.
2. Bulk Out Meals with Vegetables
One of the easiest ways to reduce the calorie density of your meals without feeling hungry is by bulking them out with vegetables. Veggies are low in calories but high in fibre, vitamins, and minerals, making them an ideal addition to any meal.
Try:
Adding extra greens to your salads, wraps, smoothies, breakfasts, eggs.
Using zucchini noodles in place of pasta or cauli or broccoli in place of rice to make dishes more filling.
Bulking out meals with vegetable sides like broccoli with garlic, green beans with lemon zest, corn cobs with black pepper.
Vegetables help you feel fuller for longer and provide plenty of nutrients, so you can focus on eating nourishing, whole foods while still cutting down on unnecessary calories.
3. Incorporate Light Meals Into Your Week
It’s not about cutting back all the time—it’s about balance. Try having 2 or 3 lighter meals during the week that are lower in calories but still nutrient-dense.
For example:
A salad with grilled chicken, loads of veggies, and a light vinaigrette.
A vegetable omelette with cottage cheese and/or additional egg whites.
A smoothie bowl packed with greens, a handful of berries, and a scoop of protein powder.
By introducing a few lighter meals, you give your body a break from heavier dishes while still satisfying your hunger with wholesome, filling options.
4. Eat According to Your Circadian Rhythm
Our bodies are naturally wired to eat and digest food in alignment with our circadian rhythm—the internal clock that regulates sleep and wakefulness. Eating in sync with this rhythm can help support weight loss by improving digestion and boosting metabolism.
Eat a bigger breakfast: Try to have a substantial breakfast, like oats with berries or eggs with whole grain toast. Eating a nutritious breakfast helps jumpstart your metabolism.
Limit large meals late at night: Eating close to bedtime can disrupt digestion and cause you to store more fat. Try to eat your last meal of the day at least 2-3 hours before bed.
By adjusting your eating habits to match your body’s natural rhythm, you can improve your energy levels, sleep quality, and overall metabolism—helping you shed those last kilos more effectively.
5. Stay Hydrated with Water
Drinking plenty of water is one of the simplest yet most powerful strategies for weight loss. Often, when we feel hungry, our bodies are actually craving hydration, not food. Staying hydrated can help curb unnecessary snacking and boost your metabolism.
Aim for at least 2–3 liters of water per day (more if you're active) and consider drinking a glass of water before each meal to help with portion control. You can also infuse your water with fresh berries or cucumber to make it more flavoursome and refreshing.
6. Increase Incidental Exercise
As a busy mum, finding time to hit the gym can be tough. But the good news is you don’t need to do intense workouts every day to make progress. Incidental exercise—movement you do throughout the day without it feeling like a formal workout—can add up.
Here are a few ideas:
Take the stairs instead of the elevator.
Walk or bike to school or work (if possible).
Play with your kids—go for a walk in the park, have a dance party at home, or do some online workouts together.
These small, daily activities can increase your calorie burn and help you stay active without needing to carve out extra time for structured exercise.
7. Add Strength Training or Cardio Sessions
While incidental exercise is great, it's also helpful to incorporate some strength training or cardio into your routine to boost metabolism and build lean muscle. You don’t need to commit to long, intense workouts. Even 20–30 minutes a few times a week can make a difference.
Strength training can help you build muscle, which burns more calories even at rest and helps minimise a natural drop in
Cardio (like walking, cycling, or swimming) can help increase your calorie expenditure and improve your overall fitness.
Aim for at least 2–3 sessions of either strength training or cardio per week to keep your body active and your metabolism revved up.
Final Thoughts
Losing the last 5 kilos doesn't have to be about extreme dieting or restrictive measures. It's about making small, sustainable changes that work for you and your lifestyle. By focusing on adding more whole foods, drinking plenty of water, staying active, and making a few thoughtful adjustments to your diet, you can gently lose those final kilos without feeling deprived or overwhelmed.
Remember, this journey is about progress, not perfection. Celebrate every little win along the way and be kind to yourself through the process. You've got this!
Need More Personalised Help?
If you’re feeling like you need a little extra support to reach your goals, I’m here to help! Sometimes, a tailored approach can make all the difference. That’s why I offer personalised meal plans and 1:1 coaching through my website and Nu You Programme. Whether you're looking for meal guidance, lifestyle tips, or a plan that fits seamlessly into your busy life, I’d love to support you in reaching your goals.
Every mum’s journey is unique, and together, we can create a plan that works for you—without feeling restricted or overwhelmed.
If you’re ready to make lasting changes and lose those final 5 kilos in a sustainable and empowering way, don’t hesitate to get in touch. I’d be honoured to help you on this journey. Get in touch today, and let’s start creating the Nu You you’ve been dreaming of!