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Is It Normal to Gain Weight After Kids and How to Fix It?

Sarah_M_B

Sarah_M_B

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Jun 27, 2025
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Hi, I’m Sarah, 38, from Ohio. I’ve been struggling with weight gain for over 10 years. After my second child, I reached nearly 230 lbs, and despite many attempts, nothing seems to stick. I’ve tried keto, fasting, cardio workouts — I either bounce back or quit halfway. My joints hurt, my self-esteem is low, and I feel like I’m failing as a mom and a woman.
Doctors tell me to eat less and move more, but it’s just not that easy. I’m exhausted, I have no time, and cravings are strong. I feel ashamed and alone in this.

Have any of you successfully managed to lose a significant amount of weight? What worked for you mentally and physically? Any advice from professionals or real people like me would mean the world.
 
Dear Sarah, Don't punish yourself — weight loss is not about restriction, it's about supporting your body. Focus on foods that nourish, not punish: - Lean proteins (fish, chicken, tofu) - High-fiber veggies (broccoli, kale, carrots) - Healthy fats (avocado, olive oil) Also, drink plenty of water and avoid late-night snacking.
 
Hi Sarah_M_B, thank you for sharing your story. You’re not alone in this. First, let's break down the basics: if you consume more calories than your body burns, weight gain occurs. The opposite helps you lose weight.
Here are a few medically sound steps to begin with:
  • Start with a high-protein breakfast – eggs, Greek yogurt, or cottage cheese.
  • Eliminate sugary drinks, even fruit juices.
  • Eat slowly, as it gives your brain time to register fullness.
  • Focus on whole, single-ingredient foods like vegetables, lean meats, and grains.
And importantly, consult with a registered dietitian to build a sustainable plan.
 
You’re doing a great job by asking for help — that’s step one. For patients with chronic obesity, we often explore not just diet but also emotional eating, stress, and medical options like appetite suppressants or, in some cases, surgery.
But the foundation always remains:
  • Eat more protein
  • Cut out processed foods
  • Stay hydrated
  • Walk 30 mins daily
    Let’s build small, daily habits instead of extreme changes.

Weight issues are often hormonal too — thyroid or insulin resistance can contribute. Ask your doctor to test TSH, cortisol, insulin, and blood sugar levels. Meanwhile, get 7–8 hours of sleep, and avoid eating late.
Remember: your circadian rhythm is key. Try to go to bed by 10:30 PM to support your metabolism.
 
Not a doctor, but what worked for me: cut out sugar, added protein shakes for breakfast, and committed to sleeping before 11 PM. I lost 40 lbs in 6 months.
 
Sarah, it sounds like emotional fatigue plays a big role. Stress, lack of sleep, and guilt all create a cycle that promotes weight gain. Please consider CBT (Cognitive Behavioral Therapy) — it helps reframe your thoughts around food and body image.
 
Please don’t fear exercise. You don’t need to run a marathon — walking, stretching, or chair yoga can already help regulate blood sugar and metabolism. Try walking after meals — even 10 minutes improves insulin response.
 
Also watch portion sizes, even of healthy food. Overeating clean food is still overeating. Tip: use smaller plates, eat mindfully, and don’t multitask during meals.
 
Hormones fluctuate greatly in your 30s–40s. Perimenopause can increase weight gain around the belly. Ask your OB/GYN to check estrogen, progesterone, and testosterone levels. Hormone balancing might be part of your journey.
 
Sarah, one thing overlooked is gut health. Probiotic-rich foods (like kimchi, yogurt, kefir) may improve your digestion and weight response. Start slow and observe how your body reacts.
 
Have you tried therapy? I had binge-eating patterns tied to old trauma. It wasn’t just food — it was emotions. Therapy helped me finally break free.
 
Find an accountability partner — spouse, friend, or even an app. That’s what kept me consistent.
 
Hi Sarah_M_B,
I’ve been there too. After my third baby, I reached 250 lbs.
What helped me was starting tiny.
I swapped soda for sparkling water, then added a 5-minute walk every night.
It snowballs.
Start with ONE change!
 
Yoga changed my life. I couldn’t do much at first, but now I do it every morning. It calms cravings, helps sleep, and I feel stronger. I also prep food on Sundays, so I don’t grab junk during the week.
 
Hi Sarah, In addition to what’s been said, consider syncing your lifestyle with your circadian rhythm. Sleep before midnight and wake with sunlight. Your body produces the strongest fat-burning and regenerating hormones between 10 PM–2 AM. Don’t skip this: it’s as critical as diet!
 
One tip: weigh yourself ONCE a week, same time, same clothes. Track inches too — I was losing fat even when the scale didn’t move.
 
I made it fun. I joined a local step-count challenge and cooked meals with my kids. They LOVED it, and I stayed on track.
 
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