Winning at Post-Natal Weight Loss: Six Simple Strategies for New Moms — Part 3Written by Susan Peach
A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra pounds would hurry up and disappear! While it won’t happen overnight, these six simple tips can help you lose that extra weight in a healthy way. (If you’re looking for parts 1 and 2 of this article, you can find them both at http://www.mambomoms.com/articles.html)
5) Get moderate exercise on a regular basis. Of course, you should get go ahead from your doctor first, and you will likely need to wait longer if you’ve had a caesarean birth, but most new moms can begin a gentle fitness program very soon after their baby is born.
Exercise is definitely one of those things that most of us feel obligated to do and few of us seem to enjoy. In fact, for many moms, having a new baby seems to be a great excuse not to exercise. After all, you’re legitimately busy, sleep-deprived, and probably a bit nervous about leaving your precious bundle with someone else while you head to gym. But wait! Who ever said you had to pump iron, punch a bag or jump around in a fitness class for an hour to get your exercise?
The whole key to sticking with a fitness program is to choose an activity you enjoy. If you enjoy hiking outdoors, why not invest in a baby carrier so you and your baby can do this together? There are all kinds of baby trailers on market now so your baby can join you on a bike ride or even a cross country ski outing if these are activities you enjoy. If swimming is fun for you, why not offer to take a friend’s teenager to pool. She can sit close by with your baby on pool deck while you do a few lengths, and then you and your baby can enjoy a leisurely lunch or cup of tea while teen gets a chance to play in pool in return for helping you out. Yoga classes for moms and babies are also popular now, and this can be a very enjoyable and relaxing way to spend time with your baby while you exercise.
For new mom who wasn’t active before pregnancy, gentle forms of exercise such as taking a stroll are ideal. If you can find another new mom close by to share this time with, your walks will become a pleasant activity that you look forward to, instead of part of your dreaded post-natal fitness program. If your health unit or community nursing program offers a drop in program for new moms you will be able to connect with other moms there. Or perhaps you’ve stayed in touch with a mom you met in your pre-natal classes. As you start to feel more energetic you can increase length and intensity of your walks. Ans if weather is bad you can always walk around mall and enjoy sights.
Gentle dancing or rocking while holding your baby is also excellent exercise that both of you can enjoy. When your baby is fussy or tired and nursing her doesn’t seem to be helping, why not put on some music and introduce her to your favourite dance steps? She won’t mind if you don’t get steps right, she’ll just enjoy being close to you while you move, and you’ll get fitness benefits. Most babies will enjoy dancing with you even when they’re not tired and cranky. As she gets older your dance dates will probably be greeted with giggles and squeals of delight.
Tips to Help You Lose Excess FatWritten by Anthony Ellis
Believe it or not, losing a little or a lot of fat involves pretty much same concept - consistent dieting coupled with cardiovascular exercise and weight training. This is how professionals do it, and it works. If you are overweight, you may be hesitant to start a weight training program, but benefits far outweigh any reservations you may have.
Weight training enhances your fat loss by increasing your muscle mass and more muscle means more calories burned (faster metabolism). It also it gives your skin a more tone, tight appearance, lowers your blood pressure, strengthens your bones, improves your agility, increases your flexibility, strengthens your immune system and gives you more energy and a brighter outlook on life. If you have a high level of body fat, or you have never been able to successfully lose fat, you should consider trying a complete, well-rounded program that not only focuses on dieting, but also includes adequate cardiovascular activity and weight training.
If you are already very muscular, and you just want lose a little body fat, then a fat loss program that includes regular cardiovascular activity and weight training is perfect for you. The best way to get ripped and maintain as much muscle as you can is to diet slowly.
The truth is, when you are on a low calorie diet, your body prefers to use muscle tissue for fuel rather than excess body fat. So, slower you lose weight, more likely you are losing fat and not muscle. Ideally, you should aim to lose no more than 1lb - 1.5 lbs per week that's it. If you are obese, then you should try to lose no more than 1% of your bodyweight per week. Any more than that and you are sacrificing muscle.
Women do tend to lose fat at a slower rate than men, but don't let this discourage you. Women simply store fat more efficiently than men because it is needed during and after pregnancy. As your body fat levels drop, you will notice that fat loss comes off in reverse of how it was put on. So, most recent fat gains will come off first, while old fat that has been there for a while will take longest to lose.
The most difficult fat to lose usually centers around waist, belly and lower back areas for men, and upper thigh and buttocks, area for women. The fat in these areas are most difficult to totally get rid of. These areas are comprised of mostly brown adipose tissue (fat). This type of fat is difficult to lose because low blood flow in these areas hinders fat mobilization. So, if fat can't be moved into bloodstream to be used as fuel, those love handles will never go away.
That's why thermogenic supplements help to improve fat loss - they increase circulation into these hard to reach areas and mobilize stubborn fat.