How Busy Moms in Their 30s and 40s Can Manage Weight Gain

Busy moms have a lot on their plate. From raising kids to pursuing their own careers, they’re always on the go, and that doesn’t always leave them a lot of time to themselves. 

If you’ve struggled to find room for self-care lately, that can see you burning out down the line—but if you’re in your 30s or 40s, that can more significantly impact your long-term health. In particular, you’ll be more prone to weight gain. 

That doesn’t just happen because of pregnancy. Your hectic schedule as a mom may often see you taking lifestyle shortcuts that impact your own health, like skipping out on regular exercise and turning to eating as a form of stress relief. You may feel the impacts of these shortcuts more keenly over time, as you’ll experience reproductive and physical aging at the same time. In fact, research shows that over 66.3% of American women are more likely to be overweight or obese, especially after they turn 40. 

Unfortunately, weight gain isn’t just an aesthetic issue. Being overweight or obese increases your risk of developing chronic conditions like diabetes, heart disease, and even cancer. That makes sustainable weight loss crucial if you want to practice self-care—and make the most out of the years you spend with your family. 

The best part is that even busy moms can fit weight management into their daily routines! Here’s how you can get it done:

Try meal planning 

To deal with the stress of being a busy mom, you may be the type to snack on your favorite treats to cope. In fact, 43% of women do so—compared to 32% of men. Emotional eaters are also more likely to turn to ultra-processed foods like cookies, chips, and ice cream for stress relief. Similarly, the likes of frozen and microwave meals can be more affordable—and even more convenient to serve at home when you’re in a hurry. Unfortunately, these contain empty calories that fill you up without providing any nutritional value. That means your body directly stores them as fat, exacerbating any weight gain issues you experience as you get older and your hormone levels shift in preparation for menopause.

Healthy eating is crucial for nourishing your body, boosting your metabolism, and ultimately facilitating sustainable weight loss, so it may help to try meal planning on weekends. Preparing what you’ll eat for at least a week in advance can take the guesswork out of deciding what to eat three times a day. More importantly, it’ll give you more control over the nutrients you and your family consume, prevent you from turning to unhealthy snacks for stress relief, and help you stick to a budget—all while saving you time. When meal prepping, try to prioritize nutrient-dense ingredients like whole grains, fruits, vegetables, and both plant-based and animal protein sources. It can also help to grab quick bites like yogurt and granola for healthy snacking. 

Move with your family 

Exercise is another cornerstone of weight management. Aside from boosting the calories you burn, it can improve your metabolism and build your muscles. That can be especially important because you start losing muscle in your 30s, and your metabolism slows in your 40s. As any busy mom knows, however, carving out time for the CDC’s recommended 150 minutes of physical activity a week can be particularly challenging. A great strategy you can try is starting with baby steps—such as by working your way up from five-minute workout routines. 

But why stop there? When you’re on a hectic schedule, it can help to incorporate movement into your daily tasks. You can take the stairs instead of the elevator at work, for example. However, arguably the best thing you can try is to add movement to your family bonding activities. There are plenty of ways you can go about this, such as by playing some outdoor sports, going for walks after dinner, or swimming during the weekend. These are all fun activities that double as cardio workouts, so you’ll hit two birds with one stone! 

Set bedtime routines 

All moms are familiar with the sleep deprivation that comes with caring for newborns. That erratic or inadequate sleep schedule can continue as your kids get older, especially if you wake up early to prep them for school in the morning or go to sleep late to make some time for yourself. Although it may seem surprising, sleep deprivation can exacerbate the weight gain you may experience as you transition into your midlife years. That’s because it boosts the production of ghrelin, a hunger hormone that controls your appetite and may be behind all the late-night snacking. These effects can be amplified in moms: sleep deprivation makes you more likely to retain the weight you gain from hormone fluctuations after pregnancy and during menopause. 

If you’re all about structuring your day to juggle all your responsibilities, it may thus help to add a bedtime routine to the list. Winding down alongside your kids can help you sleep while they do so you can get the rest you need, wake up when you want to, and fit in more of the work- and leisure-related tasks you want to accomplish during the day. Consider staying away from digital devices at least 30 minutes before sleeping, as their screens emit blue light that can disrupt your natural body clock. Instead, partake in your favorite activities—like reading or doing a skincare regimen—and try to minimize the amount of light in your bedroom with blackout curtains. These steps should help you fall asleep easier, feel more restful when you wake up—and, more importantly, get a better handle on your appetite to facilitate weight loss without drastically impacting your busy schedule. 

Consider weight loss medications 

Some moms may find it hard to lose weight, even if they follow the above tips. So, if you’re one of them, don’t blame yourself—because the difficulties you experience may be caused by factors outside of your control. Genetics and pre-existing conditions may be behind excess weight gain and can also make it more challenging to shed pounds. That’s especially true if you’re undergoing perimenopause, which can start as early as your 30s and cause hormonal changes that lead to weight gain. In these cases, see if you’re eligible for medical interventions instead of spending more time doing things like exercising more to lose weight faster. 

If your doctor finds that you’re obese or overweight with a weight-related chronic condition like diabetes, they’ll most likely prescribe weight loss medications to boost the effects of a proper diet, regular exercise, and adequate sleep. Popularly known under brand names like Ozempic, these mimic the gut hormone GLP-1 for weight loss. GLP-1 primarily helps diabetics control their blood sugar levels. However, they can also curb your appetite and reduce your food cravings. That can result in a raised resting metabolism, helping you lose an average of 15% of your starting weight. Take these GLP-1 medications as prescribed so you can avoid side effects, safely overcome biological hurdles, and more effectively lose weight without having to take more time out of your busy schedule. 

Seek additional support

Though the above recommendations can definitely help you streamline the process of juggling weight management with your busy schedule, following them can be easier said than done. If you find yourself overwhelmed, don’t be afraid to build a support system to fall back on. Relying on family, friends, and significant others can help motivate you and keep you accountable, resulting in improved weight loss outcomes. More importantly, they’ll help you keep your main goal in mind: to manage your weight for the sake of your long-term health, so you can continue making the most out of what life has to offer. 

You can go even further by joining more targeted support groups. On platforms like Facebook, you’ll find similar communities of busy moms looking to manage their weight—and joining them can give you a place to share your experiences and swap more relevant advice on reaching your goals. In fact, even these online support systems can be effective for managing the weight you gain as you approach your midlife years, so don’t be afraid to look out there and peruse the various communities you can rely on.