Weight Loss Challenges and Solutions - " Alicia is a 34-year-old new mom"

Case study ( 13757 views as of January 16, 2022 )

Alicia is a 34-year-old new mom to an 18 month old girl. Alicia has booked a session with a Registered Dietitian in the hope of finding solutions to her weight loss struggles. She currently weighs 200lbs is 5”8 and has a BMI of 30.7. She describes herself as always being on the heavy side.

Before her wedding 2 years ago she had a lot of success with the popular weight watchers program. She liked the recipes and found counting points fairly easy to do. She was able to lose 30lbs and kept it off until she got pregnant. She admits that when she was pregnant she “ate for two” and found she gained weight quickly throughout the pregnancy. After her daughter was born she found she’d gained back all the previously lost weight plus an additional 10 pounds.

Alicia has attempted to use the weight watchers program again but with a toddler and husband who are both “picky” eaters, she has found it most challenging. She also feels a lack of support in her weight loss efforts as her husband “doesn’t understand” why she needs to lose weight.

Alicia knows that her excess weight can have significant impacts on her health and her anxiety level around this is starting to climb. She has had many sleepless nights thinking about weight loss and her health. She is incredibly afraid of falling ill and not being able to care for her daughter.

After analyzing Alicia’s diet the dietitian is able to give her some quick tips to get started. Small dietary changes that will have big impacts. The Dietitian has also suggested booking a family session with her husband to help them find middle ground that will support Alicia’s goals.

Alicia could benefit from seeing a life coach and/or a psychologist. She may also find it helpful to see a personal trainer in order to fit in some kind of exercise regime along with her dietary changes.


Conversation based on: Weight Loss Challenges and Solutions - " Alicia is a 34-year-old new mom"

Weight Loss Challenges and Solutions - " Alicia is a 34-year-old new mom"

  • What’s the relation between mindful eating and mental health? The first step is, you need to ask the question are you feeling depressed? Are you sad? Are you really stressed out? Are you anxious? Are you feeling angry? And then trying to see if you are feeling any of these emotions, is it affecting your food choice, or how you’re eating? So, first identifying mental state, to see if this is playing a role in how you’re making your food choices.
  • The unit of measurement to describe weight in relation to height for people 20 to 65 years of age. It is calculated by taking a person’s weight (in kilograms) and dividing by their height squared (kg/m2). It is used to classify people as underweight, normal weight, overweight, or obese.
  • An abnormal increase in the proportion of fat cells. Obesity is often be accompanied by other health problems and is a major risk factor for type 2 diabetes and cardiovascular disease.
  • In fact, incorporating more high-intensity activity into our daily routines—whether that’s by vacuuming the carpet with vigor or walking uphill to buy your lunch—could be the key to helping all of us get some high quality exercise each day. And that includes people who are overweight and unfit.
  • Have you recently carried heavy shopping bags up a few flights of stairs? Or run the last 100 meters to the station to catch your train? If you have, you may have unknowingly been doing a style of exercise called high-intensity incidental physical activity.
  • Stretching: Slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
  • weight loss is a chalange to everyone. They key is to keep thinking about food and exercise choises to keep feeling you are making progress and the right choises.
  • Sleep apnea treatment options include weight loss, a CPAP machine, a dental device and surgery.
  • Its never easy to stay consistent with eating in the holiday season
  • Visceral fat is fat that collects around the abdomen-giving a beach ball look in some cases and is associated with a host of medical problems including heart disease, diabetes, heartburn and sleep difficulties.
  • Diet is not the only component to weight loss, although it is very important. Regular exercise is also key to getting your metabolism going. This mother could benefit from exercise not only to help her with weight loss but it would also help reduce her stress levels.
  • Diet is not the only component to weight loss, although it is very important. Regular exercise is also key to getting your metabolism going. This mother could benefit from exercise not only to help her with weight loss but it would also help reduce her stress levels.
  • Do you eat any other vegetables for nutrients.
  • I find sticking to chicken, salmon and occasional beef, along with uncooked veggies and fruit, will kick your weight loss into high gear quickly. Getting enough protein is the key, whether through meats or protein supplements.
  • I think one of the biggest problems with eating challenges is that they use food to replace an emotion they are not getting in another way. At the core of food is that it is something to fuel our bodies to operate at full capacity. Like gas for the car it's that simple a majority of the time.
    • Its important to n make time for regular physical activity: "I don't have enough time" is a common reason that people use for not having daily activities. Remember its important to think about time management as the key to incorporating exercise into your daily routine. Try to schedule 15-30 minutes per day for some form of cardiovascular exercise and at least 10 minutes of strength work .
  • Cooking should be like sleeping or walking or talking. Just a normal part of everyday life with no real expectations of needing to.chamge your day.
  • In regard to Weight Loss Challenges and Solutions its always important to think about exercise and diet to control your weight loss goals.
  • One of the things that I found helpful in my weight loss journey was to stop treating cooking as "hard". you can follow weight loss plans like weight watchers while still dealing with your picky eaters - it's all in getting the prep work done at once
    • There are lots of challenges to a program like Weight Watchers though. Sometimes a girl just needs a cookie.
    • @K.Michael - I have found that as soon as you 'forbid' yourself from eating any type of food, it becomes almost impossible to stay away from it! I think cookies and other types of sweets and higher fat foods can still have a place in your eating plan if you are trying to lose weight, as long as moderation is practiced. A program like Weight Watchers is interesting because it assigns lower point values to the foods that are packed with fibre and protein, and gives the higher carb and fat foods a higher point value. When you are watching points, you definitely want the 'most bang for your points' so reaching for the fruits and vegetables and lean protein becomes habitual for those who succeed on the program.
  • @KMichael -- A description of a holistic nutritionist's job is explained here: http://bit.ly/1GEG8Yk I hope that helps.
    • That's very interesting. A holistic approach would involve eating whole foods as a method of weight loss and bringing your body in to balance ?
  • Thank you for your comment, @HealthyMama: "It's a shame holistic nutritionists aren't covered by all health plans. They are a wonderful source of information for weight loss and healthy living!" We need to advocate for the regulation of holistic nutritionists so that health plans will provide coverage for their invaluable services.
    • @Lisa Cantkier - how is a holistic nutritionists different from a regular one ? What can they do to assist with my weight loss challenges ?
  • Certainly if you are diabetic you will have issues with weight loss and need to be careful around dieting. All the issues around blood sugar levels offer weight loss changes and solutions need to be found.
    • I think its very important to consider what Dr Bebb is saying in relation to weight gain and weight loss in relation to diabetes.
    • Your personal trainer should work with both your doctor and your nutritionist to formulate a good healthy plan for weight loss.
    • I think a dietician that specializes in diabetes would be the best solution here.
    • DR Bebb makes a good point about having to watch insulin levels and sugar in take as you try to loos weight. Seeing a nutritionist is the way to go here for getting the right advise.
  • I've been keeping track of how much water I drink and I find it's like other aspects of my life where I have to be organized and track my progress if I'm going to accomplish something. It's great to have a goal but if you don't have a plan that makes this easy, it won't last long. Water seems to be the secret ingredient for healthy bodies. And there are so many ideas out there to dress it up with fruit. Simply allow cut and cleaned fruit or herbs like mint and parsley to lend their oils and flavours out when placed in fresh drinking water for at least 12 hours. Use a big jug with a spigot and it's easy to pour from the fridge. We have these at our Women's Detox Retreats and I love it!
    • I find drinking water to be my biggest health challenge! I really don't like to drink water or any liquid. it's quite challenging for me.
    • Considering how much of our body is water I agree with Cynthia in that water is the hidden secret that we need to be more aware of. In regards to Weight Loss Challenges and Solutions I have found when I am consistently drinking lots of water me need for snacking goes right down.
    • This is so true. I have upped my water intake and find that I feel more refreshed. I find with the walking and lifting of small weights I was feeling weighed down and tired. When I added more water to my daily routine it really helped. I have been using lemon or watermelon to add flavour to the water.
    • Tea is very popular now too. I find a nice glass of herbal ice tea incredibly refreshing. I add a little agave so I don't feel like I'm "missing" anything. It's replaced diet soda in my diet
  • Weight is a very personal issue and what is a good weight for one person is not necessarily a good weight for you. If you were an athlete at high level at one point in your life you will potential have weight loss challenges your whole life. Try to eat a little les and make sure to make good food choices everyday. I try to eat fruit in the evening rather than cookies and I try to get outside more in the summer ride my bike. Going to gym everyday is great for me but cardio at the gym is boring. I look forward to summer months when I can cycle for an hour.
    • I don't like gym cardio either. I like to do exercise DVDs at home or even free youtube videos. It's the easiest way for me to lose weight and stay healthy.
    • I find rowing works for me even though it is more structured and you need calm water and a boat. The key is to get exercise in what ever form you can. Certainly weight loss challenges and solutions will be different for everyone.
    • These are all very good suggestions. I have been trying not to eat "junk" after dinner. Instead I am eating a fruit or veggie. Also movement has helped me. I am trying to walk upwards of 60 mins per day. I keep telling myself slow and steady wins the race. The goal for next week is to combine walking with a more fast paced power walking and see how that goes. The warmer weather has helped with my activity.
  • Alicia definitely would benefit from a regular exercise program. Regular exercise boosts the metabolism allowing for the body to properly process the foods recommended by her dietician. Resistance and core training are also especially important after giving birth because due to decreased muscle tone in the abdominal. Jumping into a running program can be difficult to women like Alicia because they lack deep core and pelvic floor control. Working with a trainer on these issues in addition to regular cardiovascular exercise is what I would recommend.
    • Excellent summary Ben. Working with a qualified trainer is also very important if you are diabetes and working on weightless changes and solutions.
    • Great comments Ben. Seeing a personal trainer would definitely benefit Alicia in getting control and help with her weight loss challenges.
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