Managing Weight in womanhood: A Balanced Approach for Women's Health

In March, we honor Women’s History Month, and today we are giving you the skinny on weight management as part of your health. Before we get in, a healthy body is a happy body! Size doesn't matter; nutrition does!

Weight management is a complex journey influenced by numerous factors, including hormones, lifestyle, stress, and genetics. At The AU Wellness Company, we believe in addressing weight management through a holistic, sustainable approach that honors your body's unique needs and promotes overall well-being. It's not easy, but we want to share tips that may help you on this journey.

The weight management conversation has historically focused too heavily on restrictive dieting and quick fixes. Today, we understand that sustainable weight management requires a more comprehensive approach. Let's explore evidence-based strategies that support healthy weight management while nurturing your physical and emotional well-being.

Understanding Your Body's Signals

Your body is constantly communicating with you about its needs. Hunger and fullness cues, energy levels, and mood are all important signals to consider. Learning to recognize and respond to these signals is crucial for maintaining a healthy weight. This might mean eating when you're truly hungry rather than by the clock or recognizing when stress or emotions are driving your eating patterns. Also, learning the difference between hunger and thirst. 

The Role of Sleep and Stress

Sleep deprivation and chronic stress can significantly impact weight management. When we're tired or stressed, our bodies produce more cortisol, which can increase appetite and lead to weight gain, particularly around the midsection. Prioritizing 7-9 hours of quality sleep and incorporating stress-management techniques like meditation or gentle yoga can help regulate these hormonal influences. Staying up late doom scrolling or sending your bestie memes at the wee hours of the night can be detrimental to your health. 

Movement as Medicine

Physical activity isn't just about burning calories – it's about feeling energized, strong, and confident. Find a movement that brings you joy, whether that's dancing, swimming, hiking, or strength training. Consistency matters more than intensity. Regular movement helps regulate hormones, improve insulin sensitivity, boost mood, and maintain muscle mass, which is crucial for long-term metabolic health. Movement doesn't always have to be high impact; a brisk walk for 30 minutes can do the trick. 

Nourishing Your Body

Instead of focusing on restriction, consider what you can add to your diet to support your health goals. This might include:

- Eat more colorful vegetables and fruits for essential nutrients and fiber

- Adequate protein to maintain muscle mass and promote satiety

- Healthy fats for hormone production and satisfaction

- Complex carbohydrates for sustained energy

- Plenty of water for hydration and metabolic function

Hormonal Considerations

Women's bodies go through various hormonal changes throughout life that can affect weight management. From monthly cycles to pregnancy to menopause, understanding these changes helps you work with your body rather than against it. During certain times, your body may naturally need more energy or tend to retain more water. Acknowledging these patterns helps develop realistic expectations and sustainable strategies.

Building Sustainable Habits

Small, consistent changes often lead to better long-term results than dramatic overhauls. Consider adopting one new healthy habit at a time, such as:

- Adding protein to your breakfast

- Taking a 10-minute walk after meals

- Preparing more meals at home

- Practicing mindful eating without distractions

- Planning regular meal times

The Mental and Emotional Aspects

Your relationship with food and your body impacts your weight management journey. Working on developing a positive mindset, challenging negative self-talk, and focusing on health rather than just numbers on a scale can lead to more sustainable outcomes. Remember that weight fluctuations are normal and that your size doesn't determine your worth. Be proud and honor your body.

Supporting Your Journey

At The AU Wellness Company, we understand that weight management is a personal journey. Our approach focuses on providing you with tools, support, and education to make informed choices that work for your lifestyle. Soon we will offer personalized guidance, group support, and evidence-based resources to help you achieve your health goals. Check back often for when we launch. 

Creating a Supportive Environment

Your environment plays a crucial role in weight management. Consider how you can set up your home, workplace, and social circles to support your health goals. This might mean keeping nourishing snacks readily available, finding workout buddies, or communicating your needs to friends and family.

Moving Forward

Sustainable weight management isn't about following rigid rules or achieving a specific number on the scale. It's about creating a lifestyle that supports your overall health and well-being. Focus on progress over perfection, and celebrate the small wins along the way.

Remember, your health journey is unique to you. We're here to support you with evidence-based strategies, compassionate guidance, and a community that understands and celebrates your progress.

Health + Healing

The AU Wellness Company