Troubled about losing your post–pregnancy fat! Especially, getting rid of loose skin around thighs, arms and tummy is most difficult. Don’t panic; each new mum ...
Troubled about losing your post–pregnancy fat! Especially, getting rid of loose skin around thighs, arms and tummy is most difficult. Don’t panic; each new mum experiences such circumstances.
Keep in mind, you have spent 9 months nurturing a baby and the skin has been stretched to its extent, so it is going to take some extra effort to gain your body firmness back. Once your doctorgives you green signal to work out, begin a disciplined regime; in the meanwhile try these tips for losing those extra kgs:
Ultimately there is nothing like
Look! Never get disheartened if it takes longer to tighten your skin, in the meanwhile enjoy your new motherhood.
Reminds you of a new mom trying to lose the "pregnancy weight"? Help them !
Eager to get back into shape after having a baby and lose pregnancy pouch ? After a pregnancy of long nine months and tough delivery, your body needs time to re...
Eager to get back into shape after having a baby and lose pregnancy pouch ?
After a pregnancy of long nine months and tough delivery, your body needs time to recover. Your doctor won’t suggest you until your six-week postpartum checkups are done. Give yourself some time before you start watching you’re actively trying to slim down. These activities will include – a healthy diet, breastfeed, working out with your baby, meditation and cardio. For long term success and to keep you feel good along the way; we are running down a series of articles to help you lose and stay slim! Let’s start with eating smart!
EAT SMART TO LOSE WEIGHT AFTER PREGNANCY
Since your body needs abundant rest and nutrition to recover from delivery and labor, to fend off infection and to feed your baby, you shouldn’t start dieting until you are permitted by your doctor. Make sure you’re still consuming enough calories if you are breastfeeding otherwise your body will stop producing milk. Even if you’re not nursing, crash dieting can slow down your metabolism, making it tough to lose pounds in the long run.
Regardless of a particular diet plan, follow below tips for weight loss postpartum:
Check your Portions and Have a Balanced Diet. Take small meals and only when you are hungry. You need to have a balanced diet fulfilling all your daily nutrient requirements. Your diet must comprise adequate amount of carbohydrates, proteins, the necessary fatty acids and fibers. Meal should include seasonal fruits and vegetables, low fat dairy foodstuffs, fish, lean meat and omega acids. Whole grains, cereals and nuts are full of proteins and good fats. Consider, you need to eat healthy, but not much. The food you eat will provide nutrition to your child through breastfeed.
Nutritive snacks. No junk and fast food. Have some fruits, a fruit drink, oat cookies, nuts or soaked grams for munching.
Boost up your water intake. Ten to twelve glasses of water per day will help you to cut down on weight effectively. Further add lemon or squeeze in the seasonal fruit juice. Avoid adding salt as salt leads to water retention in body.
Avoid Packed ‘Non-Fat’ or ‘Low-Fat’ Food. These packaged items are loaded with high calories.
Do not start dieting strictly. If you can exercise with a healthy diet, it will further help you weight loss.
MediMetry brings you this special series of blogs specifically written for new moms who are keen to lose weight. Watch this space for expert views on:
Focus on leading a healthy lifestyle and not a wean lifestyle. Post pregnancy your body needs maximum care, focus on you and your baby’s well being. Share this informative article with friends!
Breastfeeding is essential for mothers and their babies for numerous reasons. Breastfeed provide nourishment and help protect your baby from sickness, by develo...
Breastfeeding is essential for mothers and their babies for numerous reasons. Breastfeed provide nourishment and help protect your baby from sickness, by developing immunity. Also it is your body’s way to lose pregnancy weight. Breastfeeding makes it easier to lose pregnancy weight because you are using extra calories to feed your infant. Mother who breastfeed for more than 3 months are likely to lose more weight than those who do not; while those mothers who continue breastfeeding even after 6 months may have higher chances to continue the weight loss. How much you need to lose depends on your existing weight, how dynamic you are, and whether you are breastfeeding or not!
If you are breastfeeding, you’ll require more calories than if you are formula feeding your baby. It’s about an extra 330 calories per day to produce milk. Though, these additional energy needs will be met from your body’s existing fat stores, Breastfeeding can further help you to lose weight if you avoid consuming extra calories, while eating healthy and staying active. This may help you to keep your weight off in the long term.
While it’s important to be cautious about your health it is also important not to set yourself unachievable goals. If you gained a lot of weight during your pregnancy, it will take longer to come off. So don’t overstate yourself.
Combining breastfeeding with healthy eating and moderate exercise will be the most effective, as it will help you to lose fat instead of lean tissue. Are you finding breastfeeding challenging? Read More for answers to your troubles!
Watch this space for blog on Cardio & weight Training to lose that pregnancy pouch!
Share this blog with new moms!
It’s natural to be eager to return to your pre-pregnancy shape after having a baby; but it is significant to give yourself enough time (about 6-8 weeks) to reco...
It’s natural to be eager to return to your pre-pregnancy shape after having a baby; but it is significant to give yourself enough time (about 6-8 weeks) to recover before starting an exercise plan to lose that post pregnancy weight. It’s better to start gently and see if anything hurts. Start slowly with low-impact, calorie-burning exercises like swimming, cycling or walking. Start with at least 30 minutes of workout, five or more day a week. Add duration and intensity as your strength and stamina improves.
Do confirm with your doctor before starting on your cardio & weight training regime.
Some helpful moves are listed here to help you-
Core Plank - Start with pushup position, turn your elbows to rest your weight on your forearms. Support your core. Forming a straight line from your shoulders to your ankles. Hold for 20 seconds, rest for 20 seconds and repeat for 3 times.
Cardio - Play a DVD and warm up your body by marching, dancing or jogging in place. Do it about 3 minutes to get your heart pumping.
Side Plank - Lie on your right side with your legs straight. Prop up your chest on your right elbow and forearm. Steady yourself. Support your core and raise your hips until your body forms a straight line from your shoulders to your ankles. Hold for 10 seconds, rest for 10-second. Repeat it 3 times, and then change side.
Strength-Training Circuit - Perform three exercises- Modified Pushups, Reverse Fly and Squats (10 repeats of each) back-to-back for 3 sets with just a 30-second break between each set.
Core - Lie face down and extend your arms in front of you, lifting your upper body as high as you can off the floor, and raising your legs. Hold for 10 seconds, and then lower slowly. Repeat 3 times.
Cardio - Put on some music .Mix it up by walking going up sideways and backward. You can climb up stairs also.
Club cardio with healthy eating for better results; Do not lose hope if your doctor says no to cardio and weight training exercise regime.
Refer this article to a new mom struggling to lose weight!
Welcome to our blog series to help new moms lose that pregnancy pouch. We hope the blog on eating rightis indeed helping you! Here comes our next blog in the se...
Welcome to our blog series to help new moms lose that pregnancy pouch. We hope the blog on eating right is indeed helping you! Here comes our next blog in the series to help you work out with your baby!
Being a new mom, you are undoubtedly busy from morning to night with changing diapers, nursing baby or with other home stuffs; but that doesn’t mean you can’t do an effective workout to lose that pregnancy weight. There are some simple moves that will work for your body and you can do them along with your baby. But, start doing these exercises after six weeks of delivery (probably more if you had a Cesarean section), and only with your doctors consent.
Stroller coaster Exercise Regime. Start doing exercise with your baby using a stroller. While doing the stroller walk, you can connect with your baby well. Initially start with 26-minute stroller workout thrice a week with your comfortable pace. If you're a nursing mother, feed your baby before the workout so you won't have to stop in between.
Some points to be noted-
For beginner: Warm up for atleast 5 minutes. Start with a moderate pace with your shoulders back, spine straight and keeping stroller 6 to 10 inches away from your hips. The walking interval should be 18 minutes. While ending, cool down for last 3 minutes. Slow down and walk at an easy pace.
For mediocre: After 6-8 days , your breathing will not be a challenge anymore ; comfortably increase your speed. Remember to cool down at the end.
For advanced: Now, you can increase the duration and frequency of your stroller workouts. Never increase the duration, frequency and intensity at the same time.
Before practicing the above, judge your baby's age and physical development.
0 to 6 months old infants don't develop good head and neck control. Use a stroller that reclines fully so your baby can lie flat on her/his back.
6 months plus infants are able to sit up and have good neck control to withstand the bouncy ride of a workout in a jogging stroller.
Watch out for our other blogs in the series and easily lose that pregnancy weight!
Share this informative blog and spread the awareness about fitness amongst new moms!
“Birth is not only about making babies. It’s about redeveloping mothers”. Motherhood is no doubt a fulfilling phase of a woman’s life associated with emotions ...
“Birth is not only about making babies. It’s about redeveloping mothers”.
Motherhood is no doubt a fulfilling phase of a woman’s life associated with emotions and stress. It is a sudden 360-degree change and some fall trap to depression postpartum. Try meditation, it will relieve you from stress you may have related to your changing body and playing a new role of a new mom. Meditation is an important principle of yoga. Initially, start out simply by focusing on your breath.
Yoga and meditation makes recovery quicker
Yoga and meditation can play a major role in relaxing your mind and helping you build an internal calm irrespective of whether you had vaginal delivery or a C-section delivery. Yoga helps you balance your old and new life. It supports in managing emotions you are experiencing and develops strength to take care of yourself along with your baby. Doctors will advise you to avoid yoga postures for the first six months after delivery. But you can begin with meditation and pranayama once you are comfortable to sit in the required posture. Gradually when your body is ready for next level of exercises, you can practice Sun Salutations, Padma Sadhana and Sudarshan Kriya just for 20 minutes whenever your baby is sleeping. All these practices through the day help you stay refreshed and energized.
Say bye to post-delivery weight gain with yoga
It’s a tough time for you after pregnancy to deal with its after effects such as weight gain, sagging muscles, joint pain, fatigue, backache, hormonal imbalance, weakness and high blood pressure due to some deficiency. Meditate in a quite room, in a comfortable posture; focus your attention on your breaths. This will relieve you from any kind of stress. Practicing asanas in yoga (Padma Sadhana and Surya Namaskar) after six months will help you in effective lose weight.
For better results watch out for other articles in the weight loss series:
Share this article and help new moms learn about importance of yoga & meditation.
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