The best way to start dropping those pregnancy pounds is to do some form of aerobic exercise to get your heart rate up and choosing the best diet for you and your baby.
exercise:
What's the best way to lose weight after giving birth?
The best way to start dropping those pregnancy pounds is to do some form of cardio exercise to get your heart rate up. Before starting your cardio exercise first you have to understand what is good cardio!
Try walking briskly, running, swimming, biking or resistance band workout.
But wait at least six weeks – and preferably a few months – before actively trying to slim down. And don't aim to lose more than a pound per week, especially if you're breastfeeding.
Starting a diet too soon after giving birth can affect your mood and energy level as well as your milk supply. If you're patient and give your body time to do its work, you may be surprised at how much weight you lose naturally.
How To Ge Rid Of Ugly Stretch Marks
The best way to start dropping those pregnancy pounds is to do some form of cardio exercise to get your heart rate up. Before starting your cardio exercise first you have to understand what is good cardio!
Try walking briskly, running, swimming, biking or resistance band workout.
But wait at least six weeks – and preferably a few months – before actively trying to slim down. And don't aim to lose more than a pound per week, especially if you're breastfeeding.
Starting a diet too soon after giving birth can affect your mood and energy level as well as your milk supply. If you're patient and give your body time to do its work, you may be surprised at how much weight you lose naturally.
How To Ge Rid Of Ugly Stretch Marks
Symptoms that indicate that you started exercising too soon after giving birth !
If you notice a powerful discharge or bleeding again although it stopped after birth may indicate that your body is not yet ready for some exercise. Be sure to contact your doctor to determine whether there are grounds for concern or is allowed to continue to practice, only slightly slower pace.
If you notice a powerful discharge or bleeding again although it stopped after birth may indicate that your body is not yet ready for some exercise. Be sure to contact your doctor to determine whether there are grounds for concern or is allowed to continue to practice, only slightly slower pace.
diet for a healthy breastfeeding:
Many new moms wonder how breastfeeding will affect their diet. You probably don't need to make any major changes to what you eat or drink when you're nursing, though there are a few important considerations to keep in mind:
Eat a well-balanced diet for your health
One of the wonders of breast milk is that it can meet your baby's nutritional needs even when you're not eating perfectly. (However, if your diet is too low in calories or relies on one food group at the exclusion of others, this could affect the quality and quantity of your milk.)
Just because your baby won't be harmed by your occasional dietary lapses doesn't mean that you won't suffer. When you don't get the nutrients you need from your diet, your body draws on its reserves, which can eventually become depleted. Also, you need strength and stamina to meet the physical demands of caring for a new baby.
Many breastfeeding moms feel extra hungry, which makes sense: Your body is working around the clock to make breast milk for your baby. Eating small meals with healthy snacks in between – the way you may have done during pregnancy – is a good way to keep your hunger in check and your energy level high.
There's no single answer to how many calories a nursing mom needs. But in general, most women who are breastfeeding need about 500 calories more than moms who aren't – that's a total of 2,000 to 2,500 calories per day.
Instead of counting calories, follow your hunger as a guide to how much you need to eat.
The exact amount depends on a number of individual factors, such as your weight, how much exercise you get, how your metabolism works, and how frequently you're breastfeeding.
If you're concerned about putting on excess pounds, talk to your healthcare provider about your body mass index and what you can do to maintain a healthy weight.
Some new moms find the weight just seems to fall off, while others don't lose much. It all depends on your body, your food choices, your activity level, and your metabolism.
Don't try to lose weight by dieting until at least two months after your baby is born. A reduced-calorie diet in the first couple of months could sap your energy and diminish your milk supply.
If you're overweight or obese, you may be able to start trying to shed pounds earlier but first ask your doctor for advice. And be sure to stay hydrated – sometimes dieters cut back on water when they eat less food.
Most women can safely lose 1 pound each week by combining a healthy diet with moderate exercise.
A sudden, large drop in your calorie intake can affect your milk supply, so don't go on a crash diet to lose weight quickly. If you're losing more than 1 pound a week after the first six weeks, that's a sign you need to take in more calories.
Eat a well-balanced diet for your health
One of the wonders of breast milk is that it can meet your baby's nutritional needs even when you're not eating perfectly. (However, if your diet is too low in calories or relies on one food group at the exclusion of others, this could affect the quality and quantity of your milk.)
Just because your baby won't be harmed by your occasional dietary lapses doesn't mean that you won't suffer. When you don't get the nutrients you need from your diet, your body draws on its reserves, which can eventually become depleted. Also, you need strength and stamina to meet the physical demands of caring for a new baby.
Many breastfeeding moms feel extra hungry, which makes sense: Your body is working around the clock to make breast milk for your baby. Eating small meals with healthy snacks in between – the way you may have done during pregnancy – is a good way to keep your hunger in check and your energy level high.
There's no single answer to how many calories a nursing mom needs. But in general, most women who are breastfeeding need about 500 calories more than moms who aren't – that's a total of 2,000 to 2,500 calories per day.
Instead of counting calories, follow your hunger as a guide to how much you need to eat.
The exact amount depends on a number of individual factors, such as your weight, how much exercise you get, how your metabolism works, and how frequently you're breastfeeding.
If you're concerned about putting on excess pounds, talk to your healthcare provider about your body mass index and what you can do to maintain a healthy weight.
Some new moms find the weight just seems to fall off, while others don't lose much. It all depends on your body, your food choices, your activity level, and your metabolism.
Don't try to lose weight by dieting until at least two months after your baby is born. A reduced-calorie diet in the first couple of months could sap your energy and diminish your milk supply.
If you're overweight or obese, you may be able to start trying to shed pounds earlier but first ask your doctor for advice. And be sure to stay hydrated – sometimes dieters cut back on water when they eat less food.
Most women can safely lose 1 pound each week by combining a healthy diet with moderate exercise.
A sudden, large drop in your calorie intake can affect your milk supply, so don't go on a crash diet to lose weight quickly. If you're losing more than 1 pound a week after the first six weeks, that's a sign you need to take in more calories.
Will exercise affect my ability to breastfeed?
No, it won't. As long as you drink plenty of extra water, even vigorous exercise won't significantly affect the amount or composition of your breast milk. But you'll want to avoid exercises that make your breasts sore or tender.
Wear a supportive sports bra while working out, and try to nurse your baby before you exercise so your breasts won't feel uncomfortably full.
Are there any physical signs that I might be trying to do too much too soon?
Too much physical activity during the first few weeks after delivery can cause your vaginal discharge, called lochia, to become redder and to flow more heavily. This is one signal to slow down.
Call your doctor or midwife if vaginal bleeding restarts after you thought it had stopped or if you experience any pain when you exercise. And if exercise makes you feel exhausted instead of invigorated, that's also a sign that you probably need to take it a little easier.
Wear a supportive sports bra while working out, and try to nurse your baby before you exercise so your breasts won't feel uncomfortably full.
Are there any physical signs that I might be trying to do too much too soon?
Too much physical activity during the first few weeks after delivery can cause your vaginal discharge, called lochia, to become redder and to flow more heavily. This is one signal to slow down.
Call your doctor or midwife if vaginal bleeding restarts after you thought it had stopped or if you experience any pain when you exercise. And if exercise makes you feel exhausted instead of invigorated, that's also a sign that you probably need to take it a little easier.
diet:
What is a healthy meal?
Your body needs time to recover from labor and delivery. Give yourself until your six-week postpartum checkup before you start watching your calorie intake and actively trying to slim down. And if you're breastfeeding, experts recommend that you wait until your baby is at least 2 months old before you try to lose weight. (If you're a nursing mom, you may also want to read our article on a healthy breastfeeding diet.)
Starting a diet too soon after giving birth can delay your recovery and make you feel more tired – and you need all the energy you can muster to adjust to life with your newborn. In addition, if you're nursing, dieting can affect your milk supply. If you're patient and give your body a chance to do its work, you may be surprised at how much weight you lose naturally, especially if you're breastfeeding.
Be realistic about weight loss. Keep in mind that you may not be able to return to your exact pre-pregnancy weight or shape. For many women, pregnancy causes permanent changes such as a softer belly, slightly wider hips, and a larger waistline. With this in mind, you might want to adjust your goals a bit.
Embrace exercise. There's no magic pill to help you lose weight: A healthy diet combined with regular exercise is the best way to shed the pounds – and to keep them off. And it's important to exercise while trying to lose weight to ensure you're losing fat instead of muscle.
Once you're ready to begin losing weight, start by eating a little less and being more active – even if you're just taking a quick walk around the block with your baby in the stroller.
meal plan:
Monday
Breakfast: 2 scrambled eggs with mushroom and spinach
Lunch: 3 bean salad - 1 can of mixed beans with corn, spinach, lettuce and black pepper to taste
Dinner: 120gr grilled lamb with grilled vegetables
Snacks: Natural yoghurt with 1 tsp chia seeds
Drinks: Japanese green tea as it has high antioxidant levels
Health notes: Chia seeds – high in protein and water soluble fiber this will keep you going for hours. 1 teaspoon is a good place to start
Tuesday
Breakfast: 2 pieces rye toast with ricotta & drizzle of honey
Lunch: Tinned tuna salad with avocado, rocket, cucumber and carrot & flax-seed oil/mustard dressing
Dinner: Whiting fillets with continental beans, zucchini with salsa of parsley, lemon zest , EVOO and chilli
Snacks: 2 rice thins with hummus and rocket
Drinks: Dandelion root coffee – a lovely liver tonic
Health notes: Whiting is a small fish which is a good source of iodine. Iodine is a mineral that is high in breast milk and helps to develop a baby’s IQ
Wednesday
Breakfast: Smoothie with protein powder, coconut water, Acai powder, natural yogurt, frozen berries and 1 tsp flax seed oil
Lunch: 1 cup rice noodles with vegetables in a miso based broth
Dinner: 120gr grilled beef with pumpkin & sweet potato mash & broccoli
Snacks: ¼ avocado on 1 wholemeal pita
Drinks: 150ml kale, apple, celery juice
Health notes: Both lamb & beef are good sources of zinc and iron
Thursday
Breakfast: 1 cup Bircher muesli with 2tbsp natural yoghurt & 2tsp sunflower seeds
Lunch: Tabouli salad with left over beef
Dinner: 150gr baked salmon with quinoa and steamed bok choy
Snacks: Mandarin and 10 walnuts
Drinks: Licorice tea – naturally sweet it makes the perfect afternoon pick me up
Health notes: Sunflower seeds have the highest level of zinc of all seeds
Friday
Breakfast: Stewed apple, pear & prunes with cinnamon and 2 tsps chia seeds
Lunch: Omelette with fetta and spinach
Dinner: 1 cup Dahl with brown rice. Try adding kidney beans into your Dahl as 1 cup contains 13 grams of protein!
Snacks: Carrot sticks with hummus
Drinks: 200ml almond milk with touch of honey
Health notes: Almond milk supports milk production while cinnamon stabilises blood sugar levels. If you are not breastfeeding, your tip is that almond milk has less fat than cow’s milk
Saturday
Breakfast: 2 poached eggs with spinach
Lunch: Salad – 80gr chicken, cannellini beans and rocket
Dinner: Green curry with tofu on either soba noodles or quinoa
Snacks: Rice cakes with avocado & tahini
Drinks: 150ml carrot, celery, apple, mint, parsley juice
Health notes: Aim for a couple of meat free dinners each week
Sunday
Breakfast: Buckwheat pancakes with ricotta & cinnamon
Lunch: Smoothie – 200ml almond milk, frozen berries, 2 tsp Acai powder, 1 tsp coconut oil and natural yoghurt
Dinner: 120gr beef marinated in lemongrass & turmeric with steamed beans, corn & peas
Snacks: 10 brazil nuts and 1 orange
Drinks: 150ml of beetroot, celery and ginger juice
Health notes: Coconut oil has thermogenic, or fat burning, properties as well as a high smoking temperature which also makes it perfect for cooking
Breakfast: 2 scrambled eggs with mushroom and spinach
Lunch: 3 bean salad - 1 can of mixed beans with corn, spinach, lettuce and black pepper to taste
Dinner: 120gr grilled lamb with grilled vegetables
Snacks: Natural yoghurt with 1 tsp chia seeds
Drinks: Japanese green tea as it has high antioxidant levels
Health notes: Chia seeds – high in protein and water soluble fiber this will keep you going for hours. 1 teaspoon is a good place to start
Tuesday
Breakfast: 2 pieces rye toast with ricotta & drizzle of honey
Lunch: Tinned tuna salad with avocado, rocket, cucumber and carrot & flax-seed oil/mustard dressing
Dinner: Whiting fillets with continental beans, zucchini with salsa of parsley, lemon zest , EVOO and chilli
Snacks: 2 rice thins with hummus and rocket
Drinks: Dandelion root coffee – a lovely liver tonic
Health notes: Whiting is a small fish which is a good source of iodine. Iodine is a mineral that is high in breast milk and helps to develop a baby’s IQ
Wednesday
Breakfast: Smoothie with protein powder, coconut water, Acai powder, natural yogurt, frozen berries and 1 tsp flax seed oil
Lunch: 1 cup rice noodles with vegetables in a miso based broth
Dinner: 120gr grilled beef with pumpkin & sweet potato mash & broccoli
Snacks: ¼ avocado on 1 wholemeal pita
Drinks: 150ml kale, apple, celery juice
Health notes: Both lamb & beef are good sources of zinc and iron
Thursday
Breakfast: 1 cup Bircher muesli with 2tbsp natural yoghurt & 2tsp sunflower seeds
Lunch: Tabouli salad with left over beef
Dinner: 150gr baked salmon with quinoa and steamed bok choy
Snacks: Mandarin and 10 walnuts
Drinks: Licorice tea – naturally sweet it makes the perfect afternoon pick me up
Health notes: Sunflower seeds have the highest level of zinc of all seeds
Friday
Breakfast: Stewed apple, pear & prunes with cinnamon and 2 tsps chia seeds
Lunch: Omelette with fetta and spinach
Dinner: 1 cup Dahl with brown rice. Try adding kidney beans into your Dahl as 1 cup contains 13 grams of protein!
Snacks: Carrot sticks with hummus
Drinks: 200ml almond milk with touch of honey
Health notes: Almond milk supports milk production while cinnamon stabilises blood sugar levels. If you are not breastfeeding, your tip is that almond milk has less fat than cow’s milk
Saturday
Breakfast: 2 poached eggs with spinach
Lunch: Salad – 80gr chicken, cannellini beans and rocket
Dinner: Green curry with tofu on either soba noodles or quinoa
Snacks: Rice cakes with avocado & tahini
Drinks: 150ml carrot, celery, apple, mint, parsley juice
Health notes: Aim for a couple of meat free dinners each week
Sunday
Breakfast: Buckwheat pancakes with ricotta & cinnamon
Lunch: Smoothie – 200ml almond milk, frozen berries, 2 tsp Acai powder, 1 tsp coconut oil and natural yoghurt
Dinner: 120gr beef marinated in lemongrass & turmeric with steamed beans, corn & peas
Snacks: 10 brazil nuts and 1 orange
Drinks: 150ml of beetroot, celery and ginger juice
Health notes: Coconut oil has thermogenic, or fat burning, properties as well as a high smoking temperature which also makes it perfect for cooking
more diet and exercise tips for mothers:
Team pregnancy
From the desk of Alicia Pennington
Date: 4 January 2014
Dear Mom To Be!
Before we go any further, let me ask you this:
Date: 4 January 2014
Dear Mom To Be!
Before we go any further, let me ask you this:
If your answer is YES to any of the above, I know exactly how you feel as I have experienced weight gain problems first hand after the birth of my first child and had extreme difficulties coping with it and coming to terms with the weight gained after delivery.
Find out about my carefully researched SPECIAL technique used successfully on all my pregnant patients and also myself, which teaches you how to:
Find out about my carefully researched SPECIAL technique used successfully on all my pregnant patients and also myself, which teaches you how to:
I introduced the Trim Pregnancy™ Program to 342 patients in the first year and the results were astounding. Of the 342 patients, 337 of them had wonderful a pregnancy with NO weight gain issues, NO depression problems and more importantly, they delivered healthy babies. Most of them even looked more attractive than before!
I had a patient who called me weeks after she delivered and said to me: "All my friends kept asking me how I managed to get my body back in shape so quickly and some even commented that I look sexier than before!
With so much to learn about handling my newborn, I feel so relieved to be in my best mental state without having to worry about my personal health and appearance".
After all that success, when one fine day, I was again blessed with my second baby, I confidently went ahead...
I had a patient who called me weeks after she delivered and said to me: "All my friends kept asking me how I managed to get my body back in shape so quickly and some even commented that I look sexier than before!
With so much to learn about handling my newborn, I feel so relieved to be in my best mental state without having to worry about my personal health and appearance".
After all that success, when one fine day, I was again blessed with my second baby, I confidently went ahead...
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