How do you lose weight when your toddler still wakes 1–2x/night and you’re running on fumes?

I’m a SAHM with a toddler who still wakes up 1–2 times most nights. On the rare nights I get full sleep, I feel like a different person, but most days I’m sleep deprived and just trying to survive. I also run a business, so I can’t exactly nap when he naps — I’m usually working or managing something during those windows.

I do have a babysitter who comes 2–3 times a week for about 4 hours, which gives me a bit of breathing room, but I’m still always playing catch-up.

I get 8k–10k steps daily, but not because I’m constantly chasing my toddler — I do that after he goes to bed on a walking pad while watching a show. It’s honestly the only consistent movement I can manage without crashing.

I want to lift weights consistently — I’ve tried doing 2–3x/week — but I hate how I feel the next day if I didn’t sleep well the night before. It’s not that the workouts are even that challenging. It’s just that even a moderate session completely wipes me out when I’m already sleep-deprived. On top of that, it’s really hard to justify a full hour at the gym when I’m managing everything else.

I eat pretty clean — high protein, mostly whole foods — and I have Hashimoto’s, but it’s well controlled and I have no other health issues. Still, I feel stuck. Like I’m inflamed, holding onto weight, and spinning my wheels despite putting in effort. I’m not bingeing or snacking constantly — just running on empty and under chronic stress.

Do I need to start doing cardio? Has anyone been in this toddler + broken sleep + weight loss purgatory and actually made progress without pushing themselves into deeper burnout?

Would love to hear what helped you actually feel better in your body again — physically and mentally — while still in this exhausting phase of motherhood.

TL;DR: • SAHM with toddler who wakes 1–2x/night • Running a business, can’t nap during the day • Babysitter comes 2–3x/week (4 hrs) • 8k–10k steps daily on walking pad at night while watching TV • Eat clean, high-protein, mostly whole foods • Hashimoto’s (well-controlled), no other health issues • Lifting wipes me out when sleep is poor; hard to fit in full gym sessions • Feeling stuck despite consistent movement and decent nutrition

What helped you lose weight and feel better when sleep and stress were stacked against you? Should I just start doing cardio?