While motherhood can be busy and challenging, moms must ensure that they remain on top of their health and wellness. However, a report by the Office on Women’s Health notes the stark prevalence of weight gain among women, with more than 2 in 3 women in the United States diagnosed with being overweight or obese. Besides genetics and family history, factors like age, lack of quality sleep, stress, and hormonal changes can contribute to unhealthy weight gain — all of which can be experienced by moms due to the consequences of pregnancy and childcare responsibilities.
Since overweight and obesity can increase the risk of developing chronic conditions like heart disease, diabetes, and cancer, moms like you must prioritize weight management for better health outcomes. In this case, you can refer to the following tips that actually work and make weight loss easier, no matter your current health status and lifestyle.
Stay physically active
Physical activity plays a crucial role in healthy weight loss and management by burning calories and regulating hormones that affect appetite and metabolism. Additionally, exercise can reduce high-stress levels, which also serve as a risk factor for overweight and obesity.
While busy moms may find it hard to stay physically active, they can incorporate short, easy-to-do workouts into their daily lifestyle. Fitness influencer and full-time mom Sanna-Maria Seilamo recommends a 10-minute cardio routine, which is suitable for moms and includes exercises like toe taps, jumping lunges, floor tap jumps, and skater jumps. Complement this with weight training to not only reduce excess body fat but also maintain muscle mass.
Try meal planning and preparation
Moms like you may already be aware that a healthy diet is crucial to healthy and sustainable weight loss, but ensuring nutritional balance and optimal calorie intake is easier said than done. Fortunately, approaches like meal planning and preparation can help you prioritize nutrient-rich meals and healthy portions not only for you but your entire family.
Meal prep can also help utilize leftovers and reduce food waste, thus making weight loss diets possible even for budget-conscious moms. Make sure to check out the Mommies with Cents’ Recipes category for nutritious meal ideas you can incorporate into your weekly menu.
Consider prescription medication
As previously mentioned, certain biological factors like age and slow metabolism caused by hormonal imbalances are related to obesity risk among women of reproductive age. These can be difficult to address through simple lifestyle changes in diet and exercise, which is why moms who struggle with the biology of weight loss and management can look into FDA-approved prescription medications.
One of these is phentermine/topiramate (brand name Qysmia), and Qysmia weight loss works by sending signals to the brain to block the gut hormone that suppresses appetite. Those with a body mass index (BMI) of 30 can thus take Qysmia in conjunction with lifestyle modifications to lose around 10-11% of their initial body weight within a year.
Make time for self-care
Lastly, self-care benefits not only your mental health but also physical wellness by also being a weight loss strategy. The AIS outlines how a well-thought-out self-care routine can reduce cortisol levels, which otherwise increases your appetite and causes cravings for high-calorie sweets and fatty foods. Self-care for moms can come in various ways, from something as simple as writing in a journal to planning a hangout with your loved ones.
In summary, weight management must not overlooked by moms to ensure their holistic health and wellness. Through medication, diet, exercise, and self-care, you can achieve and maintain a healthy weight and thus improve your overall quality of life. Continue reading our blog posts for more resources on wellness, home, and lifestyle.