Pregnant & Overweight
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I have also struggled with mental health issues for years ( severe depression/anxiety ) PLEASE get help, I have been in therapy the last 4 years ( I am with kaiser and it’s through my insurance). Unless you address the underlying, mental issues, it’s harder to get control of your physical health. Give yourself grace also, you are very young and 2 little ones plus one on the way it’s a lot ❤️
I'm a prenatal fitness specialist and I'd love to do a session with you to show you some safe prenatal exercises!
Good for you for doing the best you can to promote the health of your family! No need to feel guilty, everyone struggles with different things. One good place to start is majority of diet being unprocessed Whole Foods (meat, eggs, dairy, fresh produce, frozen fruits or veggies, brown rice, oatmeal, quinoa, beans, lentils, nuts - minimal things from a package such as bread/chips, and minimal added sugar). Also trying to walk short distances multiple times per day. Is there any way you can get more support in this? A partner to both make habit changes together? Or friends? I’ve done accountability groups of group chats with a few friends where we send pics of everything we’re eating and updates on workouts, not for any strict diet but just to stay accountable for staying healthy overall. My mom also likes weight watchers since she has a weekly dietician check in, and it isnt a super restrictive program
Start slow and tweak one thing at a time. Like if you drink soda. Try slowly switching to diet then cutting it out etc. Adding vegetables to one of your meals a day even if it’s with butter and cheese, it’s a start in the right direction. It’s great that you are walking! It’s the best thing to start with. The fact that you are trying is a great start. Make yourself a priority and don’t be too hard on yourself. This health journey is a lifestyle change so give it some time.
hi babe ! slowly start switching your eating habits, since you said you’re not a very disciplined person don’t try to change how you eat and adding a bunch of days to workout overnight. you can start small by switching our snacks for the week to something thats more nutritious. takes 21 days to make a habit! once you’re having healthier snacks more consistently change a meal that you have (which ever one you have more time to prep so you’re not overwhelmed) & over time slowly add on. don’t worry about tracking your calories!! it’s a waste of energy especially in the beginning. just start with swaps & snacks that aren’t swamped with horrible ingredients that’ll hurt your journey. fitness & health should be a fun experience not one that feels like a chore & makes you dread the next meal or workout! if you have any questions feel free to pm me, i hope what i wrote makes sense 🩷
An easy way to do something every day is just by getting up and doing squats or lifting 3-5lb weights during commercials while watching tv! Or after every 10 minutes of watching, get yo and do it. Getting outside and walking is great for your mental health! Sometimes going around my house and vacuuming and dusting n work up a sweat if I try to see how fast I can get it done! Before I was pregnant I lost weight by mowing my lawn with a push mower during the summer - that made me SWEAT! Start small. Good luck, Momma! 💕
So I found an app called "My Fitness Pal". I used it for a while and when I got used to it, it was amazing. It helped massively with calorie counting and exercise tips etc. It really helped me understand exactly how many calories were in certain foods (and I was surprised by a lot of foods!!). The other thing that really helped me was buying calorie counted meals, especially when you have a LO, having the time to weigh ingredients and cook meals is impossible a lot of the time. So having an oven meal that was already calorie counted and low in calories there for me was excellent.