Secrets for Busy Moms to Manage Their Weight
Whether your nursing
an infant, chasing a toddler, or driving teenagers to after-school lessons,
you can maintain a healthy weight. Deirdra Price, Ph.D., author of Healing
the Hungry Self,
shares the secrets with you.
Don't Skip Meals
Or Diet. Diets don't work-they make you
fatter! For every round of dieting (eating less than 1200 calories a day),
your weight increases an average of 10 percent. Your body interprets dieting
as a famine and reacts by burning fewer calories, losing lean muscle mass,
and strengthening, enlarging, and multiplying fat cells. When you skip
meals you burn five percent fewer calories, and you're likely to eat more
the next meal-much more than planned.
Eat Three Meals
A Day - With Your Kids. Make three meals
a day part of your lifestyle. You'll burn calories and avoid the emotional
slump that comes from starving your body and brain. Hunger pangs arise
every four to five hours. So by eating consistently and regularly, you'll
not only give your body what it requires and desires, you'll also role
model healthy eating.
See The Grocery
Store As Your Best Friend. Buy foods that
are easy to prepare such as cut pre-packaged or frozen vegetables, fresh
and dried fruits, breads, deli items made at your market, and lower-fat
luncheon meats, cheese, chips, and cookies. By keeping your refrigerator
well-stocked, you can create quick, healthy meals and snacks with very
Plan Meals The Whole
Family Can Eat. Each person can usually
find one item he or she likes at a meal. Whether it's oatmeal with diced
bananas and juice for breakfast, peanut butter and jelly sandwiches and
grapes for lunch, macaroni and cheese with heated frozen vegetables and
whole cooked chicken from your grocery store deli, all make complete, satisfying,
and affordable meals.
Enlist Family Members'
Help. With hectic work and family schedules,
you'll need the help from the family. Older children and husbands or partners
can do their part by helping with grocery shopping, chopping food, some
preparation, and cleanup. Instead of cooking, choose healthy fast-food
meals such as chicken rice bowls, grilled chicken sandwiches, bean burritos,
baked potatoes, or soup and salad bars as a fun alternative.
Exercise builds muscle and burns fat. If you don't have time to exercise
three to five times a week for thirty to sixty minutes, use chores and
child care activities to keep your body fit-by lifting children, vacuuming
carpets, stacking clean dishes, carrying groceries, and washing clothes.
Exercise relieves stress and elevates moods by releasing mood-enhancing
Do Three Things
To Avoid Eating Over Emotions. Feelings
must be processed, not ignored. People starve, binge, purge, or graze to
avoid unpleasant emotions. It's not only what you eat, but also why you
eat. Pick three activities like sitting in a quiet place, taking a walk,
or calling a friend to move through feelings without eating over them.
Acceptance. Accept the reality of your
size, shape, and weight without judgment. By developing body acceptance
you foster a win-win situation. If you lose weight while changing habits,
great-you win. If you don't lose weight, or lose less than expected, you
still win because your body was okay to begin with.