Posts Tagged ‘Losing’

Congratulations! You just gave birth to the newest edition of your family, but you might not be feeling all that rosy. Nine months of eating for two, and the stress of carrying a child have left definite changes to your body, not to mention extra pounds. So, what is really the best way of losing weight after pregnancy?

 

You Can Clean Up Your Diet:

 

By far, the area with the most room for improvement when losing weight after pregnancy will be your diet. Let’s face it, when you are carrying a child your caloric intake is going to increase, and rightly so. But you may not have always been eating the healthiest of calories. Now that you have delivered, your body continues to have a demand for nutrients in order to recover and properly feed your child, but this does not have to come in the form of high calories. So, when losing weight after pregnancy, you need to keep the emphasis on nutrient rich foods which are not calorie dense.

 

You Can Begin/Resume Exercising:

 

It is an indisputable fact that when trying to lose weight, it boils down to calories in and calories out. Of course, you need to begin slowly after childbirth as your body needs time to recover before taking on strenuous activity. So make sure to get the go ahead from your doctor. But remember that losing weight after pregnancy will not only come from restricting calories, but by burning calories as well. Once you begin to exercise, you will not only be burning more calories, but shaping and conditioning your body to boot.

 

If You Are Serious About Getting Fit And Looking Good:

 

In my thirty years of exercising, both indoors and outdoors, I have never seen an individual that didn’t dramatically change their body, and their attitude, when applying a combination of three elements. This combination is truly a secret that’s hidden in plain view, and is surely the quickest, healthiest and most effective way of losing weight after pregnancy. When you apply these three elements in combination, you will begin to look and feel like a million bucks. This is not wrapped in a flashy piece of paper like a snickers bar, and the magic of this secret is composed of effort and desire.

 

The Secret in Plain Sight:

 

Eating correctly, Aerobic exercise for twenty minutes or more done four times a week, and whole body Weight-Resistance training thirty to forty minutes done three or more times a week. These three components in combination are very powerful, and the variety of benefits you will receive are way too numerous to list here. If you are serious about losing weight after pregnancy and getting fit and firm, you won’t exclude any of these three elements from your routine.

 

Warning:

 

You must give this program a bare minimum of eight to ten weeks before you begin to see and feel the effect of its many benefits. Your goal is to incorporate this into your lifestyle and it can be easier than you first think. The trick here is to get past the first three months. Once you do that, you begin to look and feel so much better that it becomes easier.

 

When losing weight after pregnancy, seek out trainers, helpers, partners, friends or any individuals you feel comfortable teaming up with, who can share or help with your goal. Over and over I’ve seen this make the difference between someone staying in the gym or  dropping out after the first week. So, if at all possible, find someone to help you stick it out in the beginning and losing weight after pregnancy will be that much easier.

 

As to the mystery of eating correctly, we now have a number of very good guides available to us thanks to the Internet and non establishment individuals. A lot of confusion has been cleared up concerning a sound diet, and how we should eat for optimal health and fat loss. Losing weight after pregnancy is really up to you.

 

Although, having a baby is a breathtaking journey for any woman, after continuing nine months of pregnancy’s varying symptoms, including enormous pregnancy weight gain, it’s natural that first thing that struck your mind is find means for losing weight after pregnancy as soon as possible. However, don’t be too impatient. Life after giving birth is full of new pleasant and unpleasant surprises, which can cut across your plans to lose weight.

Weight gain during pregnancy period is healthy and natural, but many women crave to return to their pre-pregnancy bodies. The average weight gain during pregnancy is between 25 to 35 pounds. During the birth, new moms shed about 12.5 to 14 pound, leaving 12 to 21 pounds of excess weight to be lost during the postpartum period. Just as it is best to put on weight slowly and steadily during your pregnancy, you need to be slow and steady in losing weight after pregnancy. Here are some weight loss tips for getting yourself back into shape:

Drink at least 10-12 glasses of water every day. Replace your high sugar, high calorie drinks like colas and juices, with lukewarm water, and a squeeze of lemon in it.
Say no to junk food and keep your healthy snacks, such as nuts, crackers, and fruits handy. Also, avoid readymade tinned foods.
An average weight woman requires approximately 2500 to 2800 kcal/day during lactation. The diet you take should be balanced, rich in proteins, vitamins, minerals, and carbohydrates. You should take adequate amount of milk. Iron and calcium supplements maybe taken if required.
Breastfeeding helps in losing weight after pregnancy. Nursing babies uses about 1000 calories per day, so breastfeeding is one of the most efficient ways to make sure that the extra body fat and water added during pregnancy are transferred to your baby.
Exercise is one of the best resorts for weight loss after pregnancy. Exercise will help you lose those extra pounds put on during pregnancy, ease post-partum depression and unlike dieting, it won’t harm your baby, if you are nursing. It is important that you go slowly with your exercising schedule. Wait at least six weeks after your delivery. 10 minute exercises should be started with and then increased when feel more comfortable. Try to do only low-impact exercises like walking, swimming, or yoga. Come up with your individual exercise program – derive one you can stick to – and try to find a companion in your friend or a new mum like you. Stop immediately, if you are short of breath or feel dizzy.

As somebody rightly stated “nine months on, nine months off” for losing weight after pregnancy. Do not be impatient to lose weight quickly, as you took nine months to gain that. Pregnancy and weight gain are like peas and carrots – they go hand in hand and it is healthy for you. Therefore, when trying to lose those pregnancy pounds, be sensible and do not entertain extremes: no junk food and no celebrity diets. Balanced diet full of nutrition, coupled with exercise is the safest and healthiest way to get back to your pre-pregnancy shape.

Losing weight after pregnancy presents a special type of problem. At no other time in a woman’s life is she likely to gain as much weight in as short a period. And after having a baby, especially your first baby, life changes drastically. You might find it hard to make time to exercise. If you’re nursing, you can’t restrict calories. It seems as though many of the usual avenues to losing weight have been cut off.

Though experts recommend that a woman gain no more than about 27 pounds during pregnancy, for some of us, that’s easier said than done. Some women report that they gained weight during pregnancy regardless of how carefully they controlled their eating, even if they made a point of exercising. Some pregnancies just seem to demand weight gain – interestingly, this seems to be particularly true of women who are naturally thinner than average to begin with. For a naturally ‘skinny’ woman to gain what might seem to be a huge amount of weight – sometimes up to sixty or even seventy pounds – during pregnancy seems to be a rather common phenomenon. Pregnancy seems to change the way that food is metabolized and fat is stored. The amount of weight you gain during pregnancy may even be genetic.

Of course, pregnancy food cravings also have something to do with it! We’ve all heard of some of the bizarre cravings that pregnant women can get, but in fact, most crave the nutrients they need the most. It’s not uncommon for a woman who is normally a vegetarian to have strong cravings for meat while she is pregnant, for instance. These are cravings you can and should give in to, because your body is telling you what it needs.

Some women also find that they need to eat during the first trimester, because it keeps morning sickness at bay. ‘Morning sickness’ is actually a bit of a misnomer, as it can happen at any time of day or night. It tends to happen the most when your stomach is empty and your blood sugar is low. Some women pack on the pounds during these first few months of pregnancy just to keep from feeling sick all the time.

So, for one reason or another, many women find that it’s very difficult or impossible to control their weight gain during pregnancy. That’s not to say that you shouldn’t try, of course, but if you know that you’re eating healthy foods and the weight is coming on regardless, let it. You’ll do more harm than good by trying to diet during pregnancy. As long as you aren’t binging or eating unhealthy foods, rest assured that your body has its own wisdom and you are gaining weight because you need to.

Though only about ten or fifteen pounds are lost during delivery, there are plenty of opportunities to lose weight after the baby is born. For one thing, if you give it a month or so, you might find that most of the weight disappears on its own during nursing. In fact, that’s one of the reasons why women are programmed to gain weight during pregnancy – after the baby’s born, you need that extra weight. It all gets converted to milk to feed your baby. In fact, nursing full time burns about 500 calories a day – the same as a good workout. At that rate, you could lose a pound a week without even trying.

That having been said, there may come a time when you do have to put some effort into losing those last few pounds. After your baby is weaned, that natural means of weight loss isn’t there anymore. It’s time to start adding some workouts to your daily schedule. If you don’t have the opportunity to exercise without the baby, take him along – that’s why jogging strollers were invented. Or boost your calorie burning by carrying your baby in a front or back carrier while you go for a walk or hike. The babies love it, and for you, it’s like carrying a constantly increasing weight around with your for hours at a time – great for burning fat.

After you have a baby, you may feel as though the baby has taken over your entire existence. It doesn’t have to be that way. Take the time to reclaim your body and your time, and you’ll have more energy to take on the hectic schedule of a new mother.

Losing pregnancy weight after a C-section

The battle to lose pregnancy weight can be difficult and having a C-section adds to the challenge. Here are some quick tips on how to lose pregnancy weight even if you’ve had a C-section

1. Breastfeed

Breastfeeding burns a lot of extra calories and is a natural way to lose pregnancy weight. Experts say you burn 500 calories per day to breastfeed which means your body is burning up calories in order to feed the little one.

2. Talk to your physician

Although most women who have had C-sections are anxious to lose pregnancy weight right away it’s always best to discuss with your doctor how long you should wait before you begin an exercise routine. It can take as long as two months for the C-section incision to heal and vigorous exercise too soon could cause major problems.

3. Increase fiber

A research study at Tufts University showed people who consumed an additional 14 grams of fiber every day cut their caloric intake by 10 percent. Fiber helps you to lose pregnancy weight because it takes excess fat and calories out of the body. By taking a fiber supplement and increasing your intake of high fiber foods such as apples, bran, and corn you’ll start to see the weight come off.

4. Avoid emotional eating

Being a mother of a newborn can be a stressful time and can cause many women to look to food for comfort. If you find yourself turning to the refrigerator when you’re feeling stressed out take note of it. Emotional eating will sabotage your efforts to lose pregnancy weight and you’ll end up gaining. Find something else to do other than eat when you feel stressed. Listen to music, read, or go for a walk instead of going to the kitchen.

5. Focus on your diet

Since you’ve had a C-section you’re going to be limited for the first few months on doing any rigorous training, but you can still lose pregnancy weight quickly by focusing on your diet. Set an amount of calories you want to eat per day and then keep a food journal to track your caloric intake. Most women are completely shocked at how quickly those harmless little snacks add up and ruin your weight loss goals.

Being overweight has its inherent dangers and can even result in death. Ask the 300,000 to 400,000 people who die each year in the United States due to weight-related complications across the board. Weight gain, which is also known as obesity, is defined as having a BMI or body mass index of 25-59. Body mass index is calculated by dividing weight with height and then squaring the answer. Many people have realized the dangers of having a BMI that is above the recommended figure. Overweight people suffer from low self-esteem, lack of sleep or sleeping disorders, chronic fatigue and even a higher risk of heart attacks and strokes. Obesity also depresses the body’s immune system thereby making it susceptible to a malady of ailments from the common cold to the full blown flu.

There are however, ways to beat weight gain. One of them is to educate you regarding nutrition. It is surprising to note just how many people cook food or eat food without the slightest regard to what is contained in those foods or how many calories are therein. This is common. But it can change. Whenever you buy food at the grocery store, read the label and see what ingredients and locked up in the food and how many calories are there. Also search online for weight loss forums where people are discussing nutrition issues and you will get a treasure drove of information on how to eat right and become healthier.

The Internet also affords you information on the right recipes and how to eat the foods that have the right nutrition mix. The food pyramid website managed by the USFDA has a ton of information regarding proper nutrition and should be in everyone’s arsenal in the battle to lose weight. Exercise is off course another great way.

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