With each passing year of marriage, many of us find ourselves looking in the mirror and not recognizing the person staring back, often scolding ourselves for the extra pounds gained during family meals.
This is a common complaint among women, who feel that their husbands’ habits encourage them to stray from their diets and pack on the weight. Not to mention the snoring that keeps them from getting a good night’s sleep. It’s no wonder that health experts warn that a settled family life can contribute to the development of chronic diseases, such as type 2 diabetes. Experts have shared tips on how to prevent these changes and improve overall physical fitness and health.
The Problem: You’re Gaining Weight
If your favorite jeans no longer fit and you dread stepping on the scale, the culprit might be your established family routine.
A 2012 study conducted by the American Obesity Association with 8,000 participants found that women gain an average of more than 10 pounds in the first five years of marriage.
Meanwhile, a 2013 study involving Texas residents showed that the happiest couples tend to gain weight the fastest. The reason? A happy marriage often relaxes the efforts of both partners to maintain their fitness. They are content with their lives and have no intention of seeking out new partners for long-term relationships.
What’s the Solution?
Leading British dietitian and nutrition coach Rob Hobson noted that men and women require different amounts of food and energy. He recommends that men consume no more than 2,500 calories a day, while women should aim for 2,000.
Meanwhile, popular psychologist Jen Bateman, who specializes in nutrition issues, believes that we sometimes unconsciously adjust our true needs to align with those of our life partner. As a result of this adaptation to married life, we often end up eating everything on our overloaded plates.
Experts advise discussing with your partner how this eating style has become a problem for you and that it’s increasingly challenging to stick to your healthy lifestyle rules.
The Problem: We’re Missing Nutrients Due to Shared Meals
Regularly dining out and indulging together can lead both men and women to miss out on essential nutrients.
“Women of reproductive age need more iron than men; the daily recommended intake is about 18 mg for women and 8 mg for men,” explained Mr. Hobson. He added that men require more zinc and protein due to their greater muscle mass and higher caloric needs.
What’s the Solution?
It’s important to enrich your diet with a variety of fruits, vegetables, whole grains, nuts, legumes, fish, and sources of lean protein.
“Lycopene found in red vegetables like peppers and tomatoes is beneficial for men as it helps combat stroke and prostate cancer,” said the dietitian. Meanwhile, “nuts and seeds are excellent sources of zinc for men and magnesium, which many women lack in their diets.”
Beans contain phytoestrogens—plant compounds that have a structure similar to estrogen. They are beneficial for women during perimenopause and menopause and are also a good source of fiber, which helps reduce the risk of cardiovascular diseases.
The Problem: Your Partner’s Snoring Disrupts Your Sleep
Sharing a bed with your husband can sometimes be less cozy than you’d hoped. Experts referenced a 2021 study on this issue, which found that men, unlike women, typically sleep well under such conditions.
However, getting less than five hours of sleep a night can lead to health problems, including heart disease and diabetes. Sleep deprivation is also a factor in weight gain, especially for women. “Lack of sleep causes fatigue, which affects our motivation to eat healthily and stay active,” noted Dr. Bateman. She explained that when a person feels tired, they are more likely to reach for high-calorie foods for an energy boost.
What’s the Solution?
“Sleeping on your back often worsens snoring, so suggest that your husband sleep on his side. Elevating the head of the bed a few inches can help prevent the tongue and soft tissues of the throat from blocking the airways. Try to go to bed before your snoring partner puts you to sleep,” advised Jen Bateman.
To combat snoring, your partner may need to make some lifestyle adjustments. At the very least, he should lose excess weight by switching to a balanced diet. Additionally, avoiding alcohol before bed can also help, as it contributes to snoring.
Ultimately, experts suggest that you might consider sleeping in separate rooms. This would ensure quality sleep for both of you, as reported by the Daily Mail.
The Problem: Your Husband is Sabotaging Your Diet
Taking care of your health together with your partner is a great idea. It seems that when you’re together, it’s easier to avoid unhealthy foods, overeating, and drinking. However, it can sometimes be the opposite.
When one of you is more active and reaches goals faster, the other may feel insecure, noted Jennifer Jill Harman from Colorado State University.
What’s the Solution?
If both partners want to be healthy and lose weight, you might experiment with what’s called a hunger scale. This typically helps maintain self-control, said Dr. Bateman.
How does it work? Each partner should listen to their stomach and rate their level of fullness (or hunger) on a scale from 1 to 10, where 10 means feeling completely full.
The pause during which partners ask each other about their hunger levels allows each person to determine whether they should refill their plates. This practice also helps combat snacking between meals.
If snacking is unavoidable, keep healthy options on hand, such as sliced fruits. It’s also beneficial to monitor how both of you eat throughout the day.