Tips To Help You Safely Lose The Baby Weight.
Fitting into your skinny jeans will happen sooner than you think if you follow these 9 tips to lose the baby weight:
Silence your inner critic
“It took nine months to gain, so be patient,” says Debbie Mandel, M.A., author of Addicted to Stress.
”Stress builds fat around your middle,” says Mandel. “Be careful what you envision for yourself. Speak to yourself kindly – don’t use the voice of an inner critic.”
Start off right
Personal trainer and food coach to celebrity moms such as Jennifer Garner, Valerie Walters says, “Studies consistently show people who start by eating a healthy breakfast are less likely to be overweight than those who don’t.”
Walters suggests an 8-ounce glass of 100 percent grapefruit juice and ½ cup of low-fat yogurt topped with low fat granola or ½ cup of oatmeal as healthy choices.
“Not only will you have more energy, it may be easier to stay on your weight control plan because your metabolism will remain consistent throughout the day.”
Formulas for weight loss success
Walters says women need to embrace the “90/10” philosophy when it comes to losing weight.
“90 percent of the time you should fill up on foods like lean proteins, fruits and vegetables,” said Walters. “The remaining 10 percent of the time, enjoy a piece of dark chocolate, frozen yogurt or slice of pizza.” She points out that by satisfying your hunger you won’t feel deprived.
New York City based fitness expert and nutritionist Araine Hunt says 70% is diet and 30% exercise.
“Make sure you get plenty of vegetables and lean proteins. Limit the amount of processed carbohydrates (cereals, white breads, pasta, sugar, sweets, etc.)”
Hunt says that by keeping your carb intake moderate, you’ll keep your energy constant, promoting fat burning.
She also suggests women start small when it comes to exercise. “Your energy might be low if you're still dealing with nightly feedings, so set aside 5 minutes to do push-ups, sit-ups and squats and before you know it you'll have worked your entire body.”
Best-selling author and wellness coach to stars such as Angelina Jolie and Reese Witherspoon, Jackie Keller says women should get started right away.
“Your hormones are favorably disposed to weight loss in the immediate postpartum period. Even if it’s gentle stretching and walking, beginning immediately has great psychological advantages.”
Clinical nutritionist Linda Hlivka suggests exercise that involves cardio and weight resistance training. “When exercising use an interval of moderate intensity followed by a higher intensity interval for two minutes. This can boost resting metabolic rate (post workout) by about 10%. In addition, your muscle burns more calories than fat cells and lifting weights increases metabolism more than cardio,” says Hlivka. “Make the transition to more lean muscle by adding in resistance training exercises to automatically burn more calories. It is the quickest way to increase your metabolism.”
Keep the fat – cut the sugar!
It’s time to say good-bye to the sweet tooth cravings you had during pregnancy. Hunt says women should not cut the fat, but rather sugar out of their diets.
“Sugar causes fat storage, inflammation and aging,” says Hunt. “Replace just one can of soda a day with water and you're losing one pound a month or 12 pounds a year. Additionally, you've reduced your rate of aging and risk for inflammatory diseases.”
Know your body
It’s important that you check with your doctor before starting a new diet or exercise regime and as Chief Exercise Officer for Fitwell Training Solutions Valerie Merriweather, MH-A points out, “Recovery from a c-section is much different than a vaginal birth.”
Merriweather notes that women who’ve had a vaginal birth may be able to do many of the activities they did prior to delivery, c-section recovery activities need to be modified so the healing of scars can take place.
“The scar can take up to 14 weeks to heal. During that time, a woman should massage around her scar area regularly in order to break up the scar tissue. Scar tissue in the abdominal area can lead to back injury, weak abdominals and a reduction in overall core strength.”
Sleep it off
The quickest way to getting the body you want might just involve getting enough sleep. Hlivka says sleep is important in terms of weight management because it allows you to burn the calories you take in.
”There’s a decrease in the amount of leptin (an appetite-suppressing hormone) when a person gets too little sleep. At the same time, ghrelin (a hormone that stimulates appetite) increases with a lack of sleep,” says Hlivka.
Aim for no less than six hours a night, but set a goal for seven to eight hours of shut eye.
When it comes to dieting you may only be thinking about your favorite snacks, but experts say you should also pay attention to what you’re drinking.
Hlvika suggests drinking more water. “Cold water increases your metabolism by about 3%. Your body expends more calories warming it up. Drinking the right amount of water can help you burn more calories.”
Breastfeeding dieting basics
Gina Ciagne, CLC, Director, Breastfeeding and Consumer Relations for Lansinoh Laboratories, Inc., says women only need 300-500 additional calories per day (above what was needed to maintain pre-pregnancy weight) when breastfeeding. “Moms can achieve this by eating a few (1-2) healthy snacks per day.”
Ciagne points out that breastfeeding burns extra calories and many moms have an easier time losing weight. “Research shows that exclusively breastfeeding mothers tend to have more weight loss and a larger loss of body fat percentage. Also, breastfeeding helps contract the uterus which helps with post-pregnancy blood loss and a quicker return to pre-pregnancy stomach size.”
According to Ciagne breast milk production burns anywhere from 200 to 500 calories a day. ”To burn off an equivalent number of calories, a formula-feeding mother would need to swim 30 laps or ride a bicycle for more than an hour.”