Winning at Post-Partum Weight Loss: Six Simple Strategies for New Moms ? Part 3
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://
5) Get moderate exercise on a regular basis. Of course, you should get
the 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 the
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 the 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 the
pool. She can sit close by with your baby on the pool deck while you do
a few lengths, and then you and your baby can enjoy a leisurely lunch
or cup of tea while the teen gets a chance to play in the 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 the 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 the length and the intensity of your walks. Ans if the
weather is bad you can always walk around the mall and enjoy the
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 the steps right, she'll just enjoy being close to you while you
move, and you'll get the 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
Remember though that moderation in your exercise program is the key.
Even if you bounce back quickly from your baby's birth and are feeling
very energetic, be sure to start slowly and increase your exercise level
gradually. Too much too soon can set you back by causing you to feel
exhausted later on in the day. This can lead to grouchiness or a bout of
the baby blues, neither of which will motivate you to continue exercising!
Remember the old adage, "always leave 'em wanting more." This
should be your fitness mantra in the first few postpartum months. In
other words, stop before you've had enough and you'll be more likely to
continue with your fitness program the next day.
6) Wear your baby often. Using a sling or carrier to keep baby close
during the day will make your baby happier, plus it will give you a little
extra weight to pack around as you do your daily chores and activities. It
may not seem like much, but as your baby grows you'll be increasing
the amount of weight you're carrying while you go about your daily
routines. And that adds up to extra weight loss for you.
Instead of using a stroller when you take a walk, put baby in the carrier.
Instead of putting her in a swing or rocking seat, rock her to sleep in your
arms or in your baby carrier while you stand and gently bounce to and
fro. When you go to the grocery store, carry her in a sling instead of
putting her in the shopping cart. In fact, if you're lucky enough to live
within walking distance of your grocery store, you can even make this a
daily outing to pick up a few items each time. Your baby will enjoy the
extra closeness of being in a sling or carrier as you do laundry, tend the
garden, or even take some time out for a hobby like bird watching.
Babies in our society seem to spend so much time strapped into various
pieces of equipment. Most will love the opportunity to be closer to the
person they most adore-you!
The bonus for mom is that extra weight to carry equals extra calories
burned. Over the course of a year this can add up to significant weight
loss, in a very healthy way for all concerned. Depending on how often
you carry your baby, and how much she weighs, you can easily burn an
extra 100-200 calories a day just by carrying her along for part of your
day. Anytime you're on the go, try to carry your baby with you and you'll
be getting the benefit of the increased calorie burn that comes with
packing around an extra 10, 15, or 20 pounds.
And there you have it, six painless ways to lose those extra pregnancy
pounds effortlessly and without stress. Remember, your baby won't be
small for long so try not to get too preoccupied with weight loss. If you
eat well most of the time, get some moderate exercise on a regular
basis, and follow the rest of the tips in this article series, you'll get back
in shape with hardly a second thought.
Susan Peach is a retired La Leche League Leader, a dance and fitness
instructor, and mother to two teenage boys. She is also the creator of
Mambo Moms, a fun and gentle Latin dance based fitness program that
helps new moms get back in shape while spending quality play time
with their babies. Find out more at http://www.mambomoms.com
Parenting advice and family fun resource. Expert
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Magazine also provides answers to those important questions, What's
for dinner and Are We There yet?
The Atkins Diet
Weight Loss Through Low Carb Diet
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To really understand the impact of a protein diet, it's important to know how it affects and interacts with your body.
What Obesity Debate?
This is a perfect example of how on-line weight loss "experts" can confuse and harm the American consumer...The Obesity Debate?
During a dinner conversation with a friend, the topic of laziness was brought up. From there, we some how got around to the topic of obesity. He said to me, "A great example of how bad laziness can be is obesity."
"Excuse me," I coughed out (almost chocking on the last bite).
"You know, obese people don't do anything. They are fat because they are lazy," my friend said as if from a position of authority. This was going to be a long dinner I could tell.
It turns out, my friend read an article posted on the net that started with a statement similar to my friend's words that almost made me choke. Unfortunately, he didn't remember the author's name but the title was Fitness and Exercise -- I haven't found it...yet.
What blows my mind is how easily people believe what is written on a website by someone calling himself an expert! The real experts need to start making noise!
Laziness does not cause obesity. If that were so, obesity would be the norm and not considered a problem. I recently found a wonderful definition of obesity...it covers all the possibilities in one clear sentence:
The etiology of obesity is complex, determined by the interplay of genetic and environmental factors -Andrea Baessler, from her recent article in Diabetes, Jan, 2005.
There has never been a debate about what causes obesity. We have always known that obesity is multifactorial in etiology. The "real" debate topics are which environmental factors and which genes increase the risk or incidence of obesity. The rest of the article reviews recent work around two genetic links to obesity.
Delphine Eberle's work (Diabetes, Aug, 2004), with the sterol regulatory element binding protein transcription factor, found that the two isoforms are linked to the "plasma leptin concentrations in American obese families."
His group hypothesized, "...genetic variations of the SREB-1 gene could be associated with obesity and obesity-related metabolic traits such as insulin resistance, type 2 diabetes, and dyslipidemia."
Interestingly, SREB-1 gene polymorphisms were found among obese cohorts when compared to nonobese cohorts. This means they are on to something and possibly not far from marking the SREB-1 gene as a clear link to obesity (1).
Ghrelin Receptor Gene (GHSR)
The importance of ghrelin in the central regulation of feeding has been demonstrated in animals and humans. Ghrelin increases appetite and food intake in normal subjects and patients with decreased appetite, such as those suffering from cancer cachexia. Recent evidence suggests that obesity is associated with an impairment of the entire ghrelin system (2).
Besides its biological function, the ghrelin receptor gene is located in a quantitative trait locus or QTL strongly linked to six phenotypes of obesity (1).
This is a second strong genetic association to obesity. Both groups will soon have conclusive evidence to support their arguments for SREB-1 and GHSR genetic links to obesity.
As far as I can tell, laziness wasn't mentioned once. How many wonderful people avoid treatment because they actually believe it's their own fault?
Educate at all costs.
Michael A. Smith, M.D.
Additional Information is available at The Weight Loss Professional
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Some critics have even suggested that
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Obesity Prevention Must Begin at Home
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Cycle Your Way To Weight Loss
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Take Anything... Just Leave My Coffee Alone!
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