As a physician and a woman who prioritizes a healthy lifestyle, I’ve learned that managing weight is more than just about diet or exercise—it’s about balance, consistency, and making intentional choices each day. For women, unique challenges often get in the way, but with the
right mindset, these obstacles can be overcome. As I always say, “Taking care of yourself isn’t selfish; it’s essential.”

Healthy Eating Is the Core for Weight Management

Healthy eating is the foundation of weight management, and for me, adopting a plant-based diet was a game-changer. Transitioning from a non-vegetarian diet wasn’t easy, but by gradually incorporating more vegetables, grains, pulses, and fruits, I began feeling better and
managing my weight more effectively. Meal planning is key to making this change sustainable. Keeping healthy options like fresh produce and pantry staples on hand ensures I’m prepared, no matter how busy life gets. Involving my family in this transition has been vital, making it a shared effort. I also focus on traditional foods with creative, healthy spins, making meals enjoyable for my kids. As I always say, “When you eat well, you feel well.”

Managing Weight: The Challenges Women Face

Managing weight is often more complex for women due to several factors. After childbirth, many women neglect self-care, focusing instead on caring for their children and family. This often leads to eating whatever is available—like unhealthy leftovers or convenience foods—
that aren’t nourishing. Additionally, avoiding health check-ups can delay the discovery of underlying conditions, like thyroid issues or hormonal imbalances, that impact weight. Hormonal fluctuations—especially during pregnancy, menopause, or conditions like PCOS—can
also make it harder to manage weight. Addressing these concerns with the help of a healthcare provider is key to effective weight management.

Move Your Body, Even When Life Gets Busy

Exercise is crucial, but it’s easy to push it aside when life gets hectic. Between work, family, and personal obligations, finding time for fitness can be tough. However, I’ve learned that small, consistent efforts add up. A 20-minute strength session, a brisk walk, or even stretching can help keep my body strong and my metabolism active. Group activities like strength training classes are especially motivating—they provide a sense of community, help reduce stress, and make workouts more enjoyable. As Dr. Kenneth Cooper said, “Exercise is the fountain of youth.” It truly is!

Prioritize Sleep and Stress Management

Lack of sleep is a major obstacle to weight management. Poor sleep disrupts metabolism and increases cravings for unhealthy foods. I prioritize 7-8 hours of sleep each night, even if it means saying no to other things. Stress is another key factor—it triggers the release of cortisol, a hormone that can lead to weight gain. Stress-reducing practices like deep breathing, mindfulness, or a walk in nature can help keep stress in check.

Overcome Obstacles with Self-Compassion

There will be days when things don’t go as planned—whether it’s skipping a workout or indulging in unhealthy food. I’ve learned to be kind to myself during these moments. Instead of focusing on setbacks, I remind myself of the progress I’ve made. As I always say, “Don’t be so
hard on yourself. You’re doing the best you can.”

Lead by Example

Finally, I’ve found that leading by example has a ripple effect. When I prioritize my health, my family and friends are more likely to do the same. Health is contagious, and by taking care of ourselves, we inspire those around us to follow suit.

Final Thoughts

Managing weight as a woman can be challenging, but by focusing on healthy eating, regular exercise, sleep, and stress management, we can overcome these obstacles. A healthy woman is a powerful woman, and with consistency and balance, we can continue to thrive

– Dr. Suvetha Kannappan, MD, MHPE (UK), Dip. IBLM, is a Board-Certified Lifestyle Medicine Physician specializing in preventive cardiology, health promotion, and lifestyle medicine. As a professor and founder of SWASTIA, she empowers individuals and communities through education, personalized consultations, and corporate wellness programs.