Keep Your Goals Realistic
Despite what magazines and celebrity stories would have you believe, losing weight after pregnancy takes time.
In one 2015 study, 75 percent of women were heavier 1 year after giving birth than they had been before pregnancy. Of these women, 47 percent were at least 10 pounds heavier at the 1-year mark, and 25 percent had kept on 20 more pounds.
Depending on how much weight you gained during pregnancy, it is realistic to expect that over the next 1 to 2 years you could lose around 10 pounds . If you gained more weight, you may find you end up a few pounds heavier than you were pre-pregnancy.
Of course, with a good eating plan and exercise, you should be able to achieve any healthy level of weight loss that your doctor gives the thumbs up.
Dont Forget Your Kegels
Youve probably heard that Kegels are a great exercise for moms-to-be, but theyre also very important after birth. Some new moms might experience pelvic floor weakness, and Kegels are the easiest ways to relieve this issue. You can start doing your Kegels immediately after birth, even if at first you might not feel yourself doing them.
How To Create A Calorie Deficit
Creating a calorie deficit boils down to a simple math equation: Are you burning more calories than youre consuming on a daily basis? If you are, youre at a calorie deficit.
Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic.
For most people, losing more than 2.5 pounds of fat per week involves extreme calorie restriction and isnt recommended.
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Week : Monitor Weekly Average Weight
In week 1, you need to start weighing yourself every day. You’d need to use a specific method that’ll significantly improve the accuracy of your weigh-ins. But wait – why do you need to weigh yourself in the first place? That’s because consistently tracking weight has been found in several studies to be a significant predictor of those who successfully lose weight. You need to get this step right before we cover diet tweaks to kickstart fat loss in the next week.
To do so, weigh yourself every morning after waking up and after using the bathroom. Dont drink or eat anything before. After 7 days, take an average of your weight. This 7-day average will then be your weight for that week. Every week you will repeat this process. You will then compare these weekly averages to assess how much fat youre losing with what we will implement next in weeks 2-4.
Its important to weigh yourself in this fashion because your weight will fluctuate day-to-day. Factors such as:
- The timing of your weigh-in
- How much you’ve slept the night before
- How hydrated you are
- The timing of your last meal AND
- How much you ate during the weekend
… Can all affect your weight by up to 10 lbs! If you’re just weighing yourself whenever you feel like it, these fluctuations make it next to impossible to assess if you’re losing fat or not.
Dont Resist That Resistance Training
Resistance training like weight lifting will help you lose weight and retain muscle mass.
Research has shown that a combination of diet and resistance training has been found to be the most effective method for reducing weight and improving heart health.
Finding time to exercise with a baby can be difficult, but there are gyms that offer classes for mothers and babies , as well as YouTube videos and mobile apps that can help you out.
Simple bodyweight exercises at home are free and can be modified to your skill level.
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How To Lose Baby Belly Fat Quickly Safely And Easily
This article discusses how to lose baby belly fat quickly, without risking your health.
If youve recently had a baby, you may have post-pregnancy belly fat and be looking for the easiest way to lose it quickly and safely.
Theres no getting around the fact that dedication is required to lose baby belly fat. It is, however, possible to do so quite quickly without resorting to dangerous crash dieting that would leave you short on nutrients, irritable and tired, at a time when you will need extra energy to care for and enjoy the new member of your family.
Avoid Highly Processed Foods
If youve been taking note so far, a lot of these tips are made far easier when youre eating whole, unprocessed foods. Theyre usually full of protein, fiber, and less sugar.
Processed foods, on the other hand, are often high in sugar, unhealthy fats, salt, and calories, all of which can counteract your weight loss efforts, according to the
research has associated consumption of processed foods with more addictive eating behavior.
Unfortunately, these foods make up a large part of many peoples nutritional intake, according to research published The American Journal of Clinical Nutrition.
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Try To Get Enough Sleep
Sleeping well with a new baby can be tricky. However, sleep deprivation can negatively impact your weight loss efforts. Studies have shown that new mothers who get less than seven hours of sleep per night are more likely to retain their pregnancy weight.
This happens because when youre tired, your body releases certain hormones to keep you going. These hormones can slow your metabolism and make you crave unhealthy, sugar-loaded foods. Try napping while the baby sleeps, or ask friends and family for help if necessary.
Eat Several Small Meals
To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every 3 to 4 hours. You will not only burn more calories eating a series of smaller meals, but also avoid the afternoon crash and end of the workday slump.
Eat This! Tip: Use your smartphone or computer to remind you of these intervals. Some go-to healthy snack ideas include:
- Apple with peanut butter
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Choosing The Right Fitness Ball
When selecting a fitness ball, its important to get the correct one for your height. Refer to the individual manufacturers guidelines to find out the right size for you.
The majority of women will find that a 22-inch ball suits them. If you are 5 feet tall or under, an 18-inch ball should suit you best. Those over 5 feet 8 should find the 26-inch size the most comfortable.
After unboxing your fitness ball, you will need to inflate it before you can use it. The better balls come with instructions and a pump, making the process a very quick and easy one. Be sure to refer to the instructions so that you inflate the ball to the right size.
My fitness ball came with an exercise chart. Two of my favorite exercises for losing baby belly fat are the Reverse Crunch and Rock and Roll. The instructions for these are below.
Monitor Your Calorie Intake
We know, calorie counting isnt for everyone. But if youre finding that eating intuitively just doesnt seem to be working, monitoring calories can help you work out how much you are eating and where any problem areas in your eating plan may be.
It can also help you ensure you are getting enough calories to provide you with the energy and nutrition you need.
You can do this by:
- trying a mobile calorie tracking app
- sharing your daily calorie intake with a friend who is also monitoring calories for accountability
Using these techniques can help you reduce your portion sizes and choose healthier foods, which helps with weight loss.
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Change Your Lifestyle And Combine Different Methods
Just doing one of the items on this list wont have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment, and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.
How Do I Get Rid Of Baby Fat On My Face
Unfortunately, there is no specific way to get rid of baby fat on your face. To lose baby fat anywhere, you will need to lower your body fat percentage as a whole.
You wont be able to control where the body fat is lost from first. But thats okay.
Losing excess body fat, regardless of where it is, is always a good thing.
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Head Lifts Shoulder Lifts And Curl
Why Theyre Good For You: These three movements help strengthen back muscles. They also tone the tummy and abs and burn calories.
How Theyre Done:
- Head lifts: Lie on your back with your arms along your sides. Keeping your lower back flush to the floor, bend your knees with your feet flat on the floor. Relax your belly as you inhale. As you exhale, slowly lift your head and neck off the floor. Inhale as you lower your head back down.
- Shoulder lifts: When you can do 10 head lifts with ease, try this move. Get in the same position you did for head lifts. Inhale and relax your belly. As you exhale, raise your head and your shoulders off the floor, reaching your arms and hands toward your knees. If this strains your neck, fold both hands behind your head, but dont pull on your neck. Inhale as you lower your head and shoulders back down.
- Curl-ups: When you can do 10 shoulder lifts, move on to this. Start in the same position on the floor. Lift your torso until it’s about halfway between your knees and the floor behind you. Reach toward your knees and hold for 2 to 5 seconds. Then, slowly lower yourself down.
Don’t forget to breathe. Exhale when you exert. Inhale when you relax.
Effective Tips To Lose Belly Fat
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Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
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Include Your Baby In Your Workouts
You can include your little one in many types of exercises after giving birth, which will help you bond and will make it easier for you to find the time to exercise. Try taking a walk along with their stroller or consider enrolling in mommy-and-me yoga, swimming, or aerobics classes.
These classes can also be a great place to meet other new moms who are also trying to lose baby fat!
Once your doctor gives you the green light, you can try these exercises after delivery for a flat stomach and overall weight loss:
- Pelvic tilts
If you were active before and during pregnancy, your doctor might recommend waiting a month before doing more intensive workouts, such as crossfit, cycling, running, and high intensity interval training . You can also try modified exercises that include holding your baby for a great post pregnancy ab workout.
Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
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Get A Skin Wrap Treatment
Skin wraps or body wrap treatments are a popular spa technique that involves masking the belly or other problem areas with clay and other botanicals to nourish and detox the skin. The areas are then wrapped with cloth or plastic bandages to encourage your natural body heat to open the pores and allow the botanical benefits of soak in.
Again, these skin wraps are only skin deep, so they won’t make sagging skin disappear, but it can improve the texture and elasticity plus it’s a great way to treat yourself.
How To Lose Baby Fat From Stomach
By | Submitted On March 17, 2008
When we were still babies, people found baby love handles to be so cute and adorable. However, things change when love handles are still present when babies already turn adults. In the world of adults, baby fat in the stomach is “oh-so-out”. If you are one of the many people who are wondering how to lose baby fat from stomach, don’t fret for you are not alone.
The television is perhaps one of the leading sources of tips on how to lose baby fat from stomach. With all the weight loss commercials existing, it can get quite difficult for an individual to know what method would work best for him or her.
Going to the gym and working out is a popular way to shed those baby fats. However, working out does not always guarantee effective and fruitful results with regards to the loss of your annoying baby fats.
Diet pills are also popular because they offer a convenient and effortless way of losing weight. Nevertheless, there are still some people who are scared to take diet pills because there are cases when people’s health is harmed because of it. If you are itching to know how to lose baby fat from stomach without endangering your health, the method of calorie shifting is highly suggested.
Charlene J. Nuble is a healthcare professional who loves writing about women’s issues, parenting and other health related stuffs. Click on the link to learn more about How To Lose Baby Fat From Stomach …
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Tips To Strengthen Your Abdomen After Pregnancy
Developing your core strength can help tone up lax abdominal muscles. Plus, theres an added benefit: Strong abs can help support your back, which may be strained from all the bending and lifting youre doing as a new mom.
Just be careful not to rush your abdominal workout because it could interfere with your recovery, especially if you developed abdominal separation. Although this often resolves on its own in a month or two, starting a vigorous ab-exercise program right away could put you at risk of injury, like a hernia. So save the crunches for after your body has had time to heal.
Once you get the all-clear from your doctor, try these tummy-toning exercises:
Pelvic tilts with ab contractions. Lie on the floor with knees bent and feet flat on the ground. Press your lower back into the ground, pulling your belly button down toward your spine. Keeping your lower back pressed into the ground, slowly tighten your abs and gently lift your pelvis up an inch, then release back down, engaging your pelvic floor.
Modified crunches. From the same, bent-knee position on the floor, exhale slowly and extend one leg parallel to the floor. Return that leg to the starting position as you inhale. Do the same with the opposite leg.
Pilates and barre classes are also good for strengthening your core when your doctor gives you the green light.
- What to Expect the First Year, 3rd edition, Heidi Murkoff.
- What to Expect When You’re Expecting, 5th edition, Heidi Murkoff.
Ways To Lose The Baby Belly
Lost some or all of the baby weight, but somehow that belly pudge wont budge?
It might seem that all of the the baby weight is only in your belly, but its actually evenly distributed throughout your body, according to experts.
Even before you have a baby, that area can be pretty stubborn, said Sarah Ann Corkum, a personal trainer in Manhattan and a certified expert for Zeel.com, who says that women tend to collect fat in the abdominal region anyway, which can make it even more challenging to lose after youve had a baby.
If you are ready to banish your belly pooch for good, here are five ways:
1. Start Slow You might be eager to get back into your pre-pregnancy skinny jeans, but be patient. It can take up to a year to lose the weight and tone the belly, which is completely normal and even preferable, said Karen Ansel, spokesperson for the Academy of Nutrition and Dietetics and co-author of The Baby & Toddler Cookbook. This is because your abdominal muscles stretched and your uterus expanded during pregnancy.
After pregnancy a woman’s body is depleted of many nutrients so this is an especially important time to eat right to rebuild and restock those stores, Ansel added. What’s more, new moms need as much energy as possible so that they can have the energy to care for their newborn.
It really gets your heart rate up, and it challenges your muscles and it challenges your body to have one area rest while the other area works, she said.
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