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Losing the “Baby Fat”
Nicole Palacios
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!
Nicole Palacios, BSc, SFL, is an experienced certified fitness
leader and personal trainer in North Vancouver, BC, Canada. She
is the creator of Stroller Fitt. Please check out her website at:
http://www.perfectfit.ws
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