Weight Loss Tips for New Moms

New moms have an awful lot to contend with, so losing the baby weight often falls pretty low on the list of priorities. In addition, waking up every two hours to feed an infant leaves very little energy left over for exercising and preparing healthy meals. However, if the extra weight gained during pregnancy is not lost during the first six to nine months, it usually sticks around for good.

Nursing mothers need maximum nutrition, so foods must be chosen carefully so that mother and baby are both getting what they need. When you throw weight loss into this equation, it is necessary to choose foods that are very high in nutrients, but also relatively low in calories.

Superfoods

There are several great foods for new moms that satisfy the above conditions. Fresh fish, wild salmon in particular, is a great choice, as it is packed with omega-3 fatty acids. One of these fatty acids is DHA, which aids in brain and nervous system development. Sardines and light tuna are also rich in omega-3 acids.

Leafy greens such as baby spinach and kale are also good choices, as they provide tons of nutrients and only a handful of calories. Fresh berries such as blueberries, blackberries and raspberries should also be on your grocery list. Ensure that you are getting adequate calcium by consuming a few servings of Greek yogurt each week.

Breastfeeding

There are studies that suggest that breastfeeding will accelerate the rate of weight loss following pregnancy. This is still up for debate in the scientific community, but breastfeeding is great for your baby, and it also allows you to consume more calories each day and still drop those extra pounds you gained during your pregnancy. For best results, make sure the extra calories you consume are from healthy foods such as those mentioned above.

Increase Your Water Intake

Staying hydrated is crucial for anyone who is trying to lose weight, and it is especially important for nursing mothers. Another big perk of staying hydrated is that it decreases appetite and cravings. Much of the fluid we consume each day comes from food, so it is no surprise that being dehydrated increases hunger. Next time you are craving a snack, drink a glass of water and wait 10 to 15 minutes. More often than not, the hunger will have subsided. Drinking water may also speed up the metabolism.

Activity

This section is titled activity, not exercise. Do not make the mistake of thinking that you have to go to the gym to burn calories. Chasing a toddler around the house, scrubbing the floors, vacuum and going up and down the stairs 30 times per day in other words, staying active will get the job done just the same. When the weather is nice, put the baby in a stroller and walk around the neighbourhood. If you can get to the gym or do a traditional workout like yoga burn, that is great, but if not, just make sure you spend a good portion of your day moving around.

Benefits of Muscle Building

Most individuals build muscle for various of reasons, including for general physical strength, power lifting competitions, reducing blood sugar and many more. Some of the benefits include:

Improving of the Immune system – The body’s immune system becomes stronger when you exercise. The body becomes highly resistant to juvenile infections like colds. In the case you get an infection, the rate at which the body heals is faster as compared to an individual who doesn’t exercise. The body builds an increased number of macrophages, cells that attack bacteria which results in quicker healing.

Stronger bones – Lifting weights can be used for bone and joint strengthening especially for the elderly. This in turn aids in their mobility making a 45 year old just as agile as a 25 year old if not more.

Physical endurance – It builds and boosts physical performance. It takes patience and discipline to see this through but it’s worth it in the end. This is because physical exercises can be very tiring and individuals tend to give up too fast. In about 10-12 weeks you will be able to see, feel and appreciate the changes in your body.

Metabolic efficiency – Rigorous exercise will not only make you stronger, but you will be able to burn of calories and fats faster than before. This is because the body has more efficient muscle fibres that consume those fats. This goes a long way in preventing formation of things like an oversized gut.

Decreases diabetes and blood pressure – Type 2 Diabetes chances are considerably reduced, since your body is able to absorb sugars more effectively. The heart is made stronger when you exercise making it pump blood with less effort. If your heart works less, it reduces pressure in the arteries lowering blood pressure.

Reduced risk of injury – Regular exercise builds and balances strength in the muscles around joints. Muscle injuries occur when we overstep our capabilities and in-turn the connective tissues get damaged. However, the more you exercise the stronger they become. Caution should be taken so as to to over stress these ligaments and connective tissues. Every exercise should be done with balance, not too much and not to little.

Stress relieving – Stress actually disrupts the way your body functions and can even cause death in extreme cases. When you exercise regularly the body produces opiates which are natural stress relievers. After a workout, you will tend to feel happier and more satisfied than you were before exercising since your moods have just been lifted.

Increased energy – When you consistently workout, you will notice you are able to do things much more easily. Ordinary things that made you break a sweat like walking up a flight of stairs in a building become a piece of cake. You will be able to handle more,do more than the average person who doesn’t exercise. You might just even start seeing yourself as having a ‘superpower’.

The “Mirror effect” – It might not have been proven in a scientific laboratory somewhere but studies have shown that when you look good you will feel good. It boosts self esteem which goes a long way in helping an individual throughout their lives. You can be,do whatever you want in life just because you look amazing.

A Few Exercises For Weight Loss

Some folks may think that any kind of exercise will help them lose weight and they’re right to a degree. Losing weight is all about burning more calories, and any type of exercise will do that. However, some exercises are far superior to others when it comes to burning the most calories in the shortest amount of time. As the time most of us have to exercise is usually limited, don’t you want to burn as many calories as you can while you’re in the gym?

If your answer is an enthusiastic “yes”, then you’re reading the right article. I’m going to discuss the types of exercise that give you the most bang for your buck when it comes to fat loss. Incorporating them into your routine should allow you to drop fat as fast as humanly possible, assuming your diet is on point.

Sprinting Exercises

Sprinting exercises are not limited to actual sprinting they can be done on a bike, in a pool, or on any type of stationary cardio equipment. In principle, sprinting exercises involve short, all out bursts of effort followed by a short rest period, then with additional bursts.

Running sprints are particularly effective, but swimming and biking sprints are great as well. The short bouts of intense activity get your heart rate up fast, and keep it elevated throughout the session. Your body will also expend a lot of calories recovering from this type of exercise.

Combination Lifts

Combination lifts involve several major muscle groups in one compound movement. As you’re using the maximum amount of muscles to perform each exercise, you’ll be burning 2-3 times as many calories as you would by simply performing on simple exercise at a time. Most combination lifts pair a compound upper body exercise with a compound lower body exercise. The squat press is a good example, and is basically a dumbbell squat followed by an overhead dumbbell press. You can get creative and combine any exercises you wish to make it interesting.

Interval Training

Interval training involves combining alternating periods of low intensity and high intensity activity. You could for example, walk at a moderate pace for one minute, and then sprint for 30 seconds. The great thing about interval training is that you can modify it to be appropriate for your current level of fitness. Beginners can use longer low intensity intervals and shorter sprint periods while more advanced trainees can push themselves with short rest periods and longer sprints.

Cross Training

Cross training is basically performing several different types of exercise throughout the week. You could lift weights on Monday, swim laps on Tuesday, and play beach volleyball on Thursday, for example. What’s great about cross training is that it never gets boring. There are an infinite number of different activities you could partake in from archery to Zumba.

Putting it Together

These exercise styles are all designed to elicit a maximum fat loss response in the body. They can be used individually, or all incorporated into one training plan, like the fat burning fingerprint system, for the more ambitious trainees among you.