When I got pregnant—a surprise to me—at 33, I was at a weight I had never known before: 260 pounds! It didn’t go away after I had the baby, and I ended up wearing my maternity clothes more than a year after giving birth. I had to buy yoga pants in a size 18, the largest I had ever worn. On top of that, my blood pressure problem (I had been on and off medication for about a year or so before getting pregnant) was back with a vengeance.
I was overweight, exhausted from being overweight, and even more exhausted from the newborn night feedings. My world was also dominated by a case of postpartum depression that seemed to have a choke-hold on me until about nine months after giving birth.
At a doctor’s appointment about a year after giving birth, I was a mess—and in need of serious help. I was overwhelmed by how much weight I needed to lose, the pressure of actually doing something to lose it, and the adjustment to a having new baby. I felt like I was failing at being a mother. Something had to change.
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My doctor’s sage advice: “When you need to make such a big change in your lifestyle, sometimes the easiest way to do it is to make several small changes at a time.” So we talked about goals and listed them out. We decided that once I mastered one of them, I would only then add the next action to the mix.
My goals included:
- Get more than 30 minutes of general activity each day, with three days of exercise per week.
- Cut out soda and drink more water.
- Cut down on carbs. My doctor gave me a list of foods to shoot for that was designed by the American Heart Association: fruits, veggies, whole grains, low-fat dairy, nuts, and healthy oils.
The ultimate goal? Making these lifestyle adjustments actually sustainable so that I’d continue eating healthy and working out forever, not just to reduce my blood pressure or weight temporarily. I didn’t want to feel depressed and I didn’t want to wallow—which only made me eat and not move.
First things first: exercise. I got off the couch and to get some fresh air every single day. It was early summer, so I started off with short walks (with my baby) around the neighborhood every evening—I even went for a walk the moment I got back from the doctor’s appointment. (I didn’t give myself time to sit back on my comfy couch, where I KNEW I’d not get up from.) This was the best decision I could have made, because it symbolized my desire to quit being sedentary.
After about two weeks, I felt comfortable enough to add another change to my list. This time, I would replace my daily soda intake—which was about 12 cans every single day. A whole pack. As a replacement, I would go with water, coffee, and green tea. I started the day with coffee, sipped on tea with meals, and drank water in between to stave off thirst. It took two weeks to whittle my soda intake down to one can per day.
By the end of summer, about a month later, I ended up going several days without soda, and I’d increased my water intake to 16 glasses a day. All the while, I maintained my evening biking routine at least three-five times per week.
My next change came about six weeks later. I was a certified carb junkie who never knew a cake she didn’t like. Chips, bread, pancakes for breakfast, cookies—you name it. It was my vice. To make my change, I would start my day with a good carb—oatmeal with nuts and dates—and I’d replace my snacks (like cookies) with nuts like almonds and pistachios. And tons of water.
I used whole grain breads when I went for a sandwich, and I even made whole grain pancakes. I started watching cooking videos on The Food Network for ideas, as well.
On my next grocery trip and every one thereafter, I just wouldn’t buy anything that would tempt me. This made things easier when my resistance was down at home and cravings kicked in. There was no soda, cake, chips, candy, or anything else at home. I had to fill my cravings with what I had on hand—only items that were good for me, and nothing more.
Eventually, I felt lighter. I could breathe easier when I moved, and when I moved, it no longer felt like I was dragging a thousand pounds of sand everywhere I went. When the physical weight was gone, the mental “weight” left, too. I felt good about myself. Like I was stepping out of a dark alley into the sunlight.
In about 12 weeks’ time, I went from couch to active mom with a few gradual, small changes. Each time I became used to something, it was easier to change something else. I began biking even further, and manipulating portions sizes so that my plates were a lot smaller than the hubcap-sizes I ate from before. The content of those plates also became more well-balanced, with a focus on a healthy protein, a good carb, and a sizeable vegetable ratio. By fall, I had lost 30 pounds.
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It’s not easy to simply begin a whole new diet and exercise routine. I believe that starting with one small adjustment—and sticking to it for a while—is key. Get yourself acquainted to and make sure you are comfortable with it. Then, add another. Soon, you could be active and healthy—and it will all feel natural.