I really enjoyed the readings for Understanding Nutrition, Chapter 9. It's sometimes hard to "get into" reading from a textbook if the subject matter isn't interesting to you. The material this week really struck a note with me on a personal level. I've always wanted to gain a better understanding of how to manage weight; feel confident and in control of my weight, without yo-yo dieting or being miserable in the process.
Without further ado, here are my questions after reading the course material.
1. Why is it so hard for women to lose weight after having a baby?
First of all, it's important to remember that weight gain is a normal part of pregnancy so it will happen. Excessive weight gain is possible if a person doesn't eat healthy while pregnant. Pregnant women should consult with a doctor if concerned about weight gain. Every woman's body is different and, depending on how much weight she already has, will gain weight differently during pregnancy.
If a woman already deals with weight issues, she may not need to gain as much weight during pregnancy as another woman who is a healthy weight. It is inaccurate to think that a pregnant woman needs to "eat for two." Pregnant women only need about 300 more calories a day than non-pregnant women.
So why is it so hard to lose weight after baby? There are lots of possible causes. Here are two that really stood out to me.
High Expectations
A lot of women have this idea that the weight will fall off within six months. This idea is counterproductive. The class recently read an article about how perceived weight status can affect weight gain. This is a perfect example of it. A woman wants to get her figure back, it doesn't happen as quickly or as easily as she wants it to, and then she gets depressed and binges on unhealthy foods. It's important to understand that weight loss isn't going to happen overnight and that it isn't always going to be easy. Sky-high expectations can lead to disappointment and hinder weight loss.
I've never been pregnant but I have fussed and gotten depressed over stubborn cellulite. I had the most success with my weight when I simply chose healthy foods, left the top off my sandwich when the scale started creeping up, and implemented two thirty-minute speed-walks into my schedule. A watched pot never boils! The same goes for weight loss. It's a much better plan to implement a lifestyle design that sets a person up for success and then just LIVE and quit focusing on the weight.
Somewhere down the road, you may glance at yourself in the mirror and realize that changes did happen, not while you were fussing about it, but while you were living life. Maybe the body isn't what it was before baby, but maybe it is better than it was six months ago. It's important to celebrate the small victories.
Baby-Blaming
A study showed that 85% of the 7000 moms interviewed blamed pregnancy for their weight gain. The truth is, "it's not your metabolism that slows down in the postpartum months – it's you." After having babies, it's hard to get out of the house. Babies bring a whole pile of responsibilities that all compete for mom's attention, so it's no wonder post-pregnancy moms struggle to lose weight.
I believe that one of the first steps to succeeding with post-baby weight loss is to recognize that baby isn't the cause of the problem. It's also important not to be too hard on yourself. You just made a human! Make small adjustments whenever possible to increase activity levels and eat healthier.
Sources:
- https://www.webmd.com/baby/guide/healthy-weight-gain#1
- https://www.babycenter.com/0_the-new-mom-body-survey-7-000-women-tell-it-like-it-is_3653252.bc
2. Why does weight loss after childbirth vary from child to child?
"There's no biological reason it's harder to lose the weight after your third child than after your first." So says Madelyn Fernstrom, director of the University of Pittsburgh Medical Center's weight management program.It's good to know the link isn't directly connected from excess weight to excess babies, since some of us want a fair few of them.
According to Fernstrom, the likely causes of post-baby weight being higher after multiple children include:
- Not losing all the excess weight between children. Compounding weight is harder to lose. (For example: It's harder to lose 60 lbs vs 20 lbs.)
- Natural, normal metabolic slow down associated with increased age.
- Inactivity, and excessive eating.
Source:
- https://www.babycenter.com/0_the-new-mom-body-survey-7-000-women-tell-it-like-it-is_3653252.bc
3. What are some ways to overcome the discouragement associated with weight loss failure?
Avoid Temptation
I have a weakness. I love this specific recipe I make of macaroni and cheese. It's not real cheese, it's a nut cheese, but it is delicious and I've had it ever since I was a kid. So the recipe is PERFECT. The problem is that whenever I cook it, I inevitably eat enough to feed a family of five. Sadly this means I hardly ever make it because I know I can't control myself. There is one work-around. I can invite over a family of five and serve it to them. I'd feel bad if I took too much for myself and saved none for everyone else, and this will prevent me from being a pig.
The same rule applies to pretty much everything else where I see I can't control myself. I don't buy cookies because I know I'd eat them all. I'm terrible about self-denial. I can't just eat one cookie a week and wait to eat the rest. So, I buy no cookies.
It's important to avoid temptation because failures bring discouragement. Look for opportunities to take away the option to fail.
Accept the Flawed Self
Sometimes the failures that lead to discouragement don't come specifically from weight loss problems, but more from expecting magic from yourself and not understanding or accepting your personality quirks. If there's a wall of bricks in front of you, don't bash your head against it trying to get through and then get mad at yourself for not being strong enough. Go around!
For example, I'd fail if I tried to implement a strict daily thirty minute run on the treadmill in the den. Believe me, I've tried and it doesn't work for me. I may do it a few times, but since I hate it so much, I will always stop working out at some point. I could get discouraged about this and hate myself because "I'm so lazy," or "I need to work on being disciplined." This would be counterproductive. Thinking this way would only compound the problem, because now I'm not working out AND I feel like crap about myself, so I'm going to go have a cookie, because, let's face it, I'm trying to change my personality and that won't ever happen.
A better way is to recognize what methods ACTUALLY work for you and be flexible. Don't try to change your personality. That is much harder than losing weight! I can consistently get exercise without torturing myself. I've discovered I just have to entrap myself in a plan where I need to get from point A to point B and have to do so by walking. That is what works for me. I'm never going to be a gym rat, and that's okay!
Be Happy
This is the most important tip. Nobody likes being around a sopping raincloud of a person. Not even you. If you periodically take just five minutes to do something that makes you happy or helps you feel a measure of success or accomplishment, it will show in how you feel about yourself overall. Keep a positive outlook. Try not to dwell on the half-empty end of the cup. Feeling good is important to weight loss success because it helps to curb stress-eating.
Sources:
- http://alighahary.ca/weight-loss-discouragement/
- https://www.psychologytoday.com/us/blog/strive-thrive/201404/5-ways-overcome-discouragement-while-losing-weight
4. Why is it harder to lose weight as a person gets older?
Scientists blame hormonal changes and metabolic slow down for the increased difficulty in weight loss associated with aging, but add, "What you eat matters a lot."
Older people often exercise less because high intensity activities are hard on the joints. It's important to find alternatives that help to keep that level of activity up while meeting the needs of the body. Low intensity activities include speed walking, swimming and strength-training.
With age comes careers and these can lead to levels of stress that trigger late night snacking and sleep deprivation. Not getting enough sleep can interfere with the hormones that regulate how satisfied we feel and this can lead to comfort-habits such as binge eating and choosing unhealthy foods.
It is important to recognize triggers that cause feelings of dissatisfaction and unhappiness that can lead to harmful behaviors.
Source:
- https://www.healthline.com/health-news/why-losing-weight-is-difficult-after-40#3
5. What are some ways that "gym haters" can get adequate exercise without being bored to tears in the process?
- Swimming at the lake, river or pool with family or friends
- Implementing small incremental changes that force us to walk more, such as parking at the end of the parking lot when picking up the groceries
- Keep a belt and a small medicine ball at the computer desk where both can be easily seen. Wrap the belt around thighs and push thighs outward to strengthen the outer thigh muscles. Squeeze a ball between thighs to strengthen inner thigh muscles. Great for students and those engaged in much desk work.
- Move a lot. Try to just keep moving as much as possible. Fidget, stand up, move from one task to another. Switch things up. A lot of excess energy can be burned by just moving around instead of sitting in one spot.
- Try biking, but do it with friends if you're a socialite.
- Get a work out buddy and pretend to be personal trainers.
- Check out a climbing wall. Maybe mountain climbing is your thing.
- Don't just exercise somewhere boring like on the treadmill, go to a park, walk the green belt or go hiking in the mountains.
- Mix it up. Don't always do the same things. Routine can get boring.
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