| Losing
the “Baby Fat” |
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Baby has been here for
some months now and is cute as a button, but you
still have a little extra around your midsection,
or a little something around the hips.
Isn’t all the extra fat supposed to just melt
away after the baby is born? All the books tell
you that |
nursing will help you regain your figure, and once you’re
running around after your active little one, you will
shed those last few pounds. How can you regain your pre-pregnancy
body once and for all?
Exercise and Proper Nutrition
These are key components in achieving your goal body.
Dieting is a no win solution, lifestyle changes are. Take
a look at your typical day. During baby’s naptime,
you probably feel like you need to clean up. This is valid,
but this could also be your chance to burn some fat!!
With one hour of nap time (ideally), you could do an exercise
video, go for a jog, or if you have home equipment you
could use that. The American Council of Sports Medicine
(ACSM) advises a minimum 30 minutes of cardiovascular
exercise five days per week to obtain weight loss. During
this time, you want to make sure your exercise intensity
will be most advantageous for you. To find your target
heart rate the ACSM advises you to take 220 - your age;
multiply that number by.6 (lower range) and .9 (higher
range). The beginner should stay near the bottom range
while the more advanced exerciser should be closer to
the middle. Take your heart rate while you’re exercising
to find out if you’re working hard enough.
You should also add some strength training. A well
toned body will tend to burn more calories at rest and
thus become a more efficient fuel burner for you. Lifting
light weights will not make you bulk up or look masculine,
but instead will increase your muscle tone and your
metabolism. Start with low weights and high repetitions.
1-3 sets of 12 -15 repetitions is a good start for building
muscular endurance. A variety of exercises for upper
and lower body, beginning with larger muscle groups
and working your way down to smaller muscles is the
way to go. You can do this regimen 2-3 times per week
and get results.
If you don’t have time for both cardio and strength
training, try doing just one or the other and alternate
days. You can also exercise while your baby is awake,
making him a part of your routine. Babies love music
and movement, and they will enjoy having you lift them
into the air from the floor (chest press), or hold them
while doing squats, or whatever creative maneuver you
can come up with. Try to do abs at the end of your routine
every second day.
There are many abdominal exercises that you can do with
your baby, such as: abdominal crunches holding baby
up on top of your knees; plank, having baby lie on the
floor directly in front or beside you as you hold your
body weight up on bent elbows and toes, keeping your
body long and straight like a board; standing twists
holding baby are great for working the waist. Use your
imagination and enjoy this workout time with your baby
if that’s what it takes to fit it in.
Try getting outside with other mothers for walks. You
can discuss your babies while you’re burning calories.
The longer the walk, the better!
What are you eating these days? I know, things happen
on the fly and it’s hard to make healthy, balanced
meals every day. Try to be more conscious about what
you’re eating, and also when you’re consuming
food. Avoid eating right before bed, as your body has
no means of burning those calories. During the day,
strive to eat 5-6 smaller meals to make your body metabolically
more efficient.
Try putting up a sample menu of easy to prepare, healthy
meals to inspire you throughout the day. Remember that
the more brightly colored the fruit or vegetable, the
more nutritious it is. Red, orange, and yellow are colors
worth eating.
Moderation is a good theme to implement when it comes
to eating for weight loss; allow yourself a treat now
and then but don’t go overboard.
Goals
Having a game plan is important. Sit down and think
about what you really want, and write it down. What
do you need to do to fit into those jeans again? Do
you need to lose 1 or 2 inches around your waist? Maybe
an inch around your hips? Set and try to reach definite,
specific goals. Short term goals should be attainable
within a few months while long term goals should be
reached in about a year. Put your goals in a visible
place so that you see them daily and are reminded of
what you’re working for. Maybe keep the jeans
out so you see them more often and want to wear them
even more. Telling others about the goals you’ve
set will make them more concrete and make it harder
for you to forget about them.
Hiring a personal trainer is always an option for some
people, whether you want to spend the money for that
service is up to you. If you feel that you’ve
tried everything and are getting nowhere on your own,
maybe it’s worth a try.
Whatever you decide to do, make it your own personal
mission, and don’t worry about what other people
are doing. Every body is different and will lose inches
and pounds on its own schedule. With regular cardiovascular
exercise, light weight training and good eating habits,
you’re sure to say goodbye to your baby fat in
no time! Good luck and have fun!
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Nicole Palacios, BSc Exercise Science,
is an ACE and BCRPA certified personal trainer,
BCRPA supervisor of fitness leader, and mother of
two. She enjoys helping people reach their fitness
dreams. You can reach email at: www.perfectfit.ws
Her email is: nicole@perfectfit.ws |
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