Losing The Post Baby Belly Fat
Losing the belly fat after having a child.
If you gave birth in the last couple of months I know that you have a million things to do each day as a new mom. Cleaning, feeding, diaper changes, and just regular babysitting is a full time job. But every woman says the same thing to themselves; I want to get back into the shape I was before the pregnancy. And who would blame you? It's not entirely about looks, it's also about getting some energy for your day and feeling more confident about yourself. Let me share with you a quick guide I used to drop the baby fat and get back into shape a few months after my son was born.
What do you want to lose? Or gain?
All weight loss, regardless if you're a man, a woman, had a baby or you just let yourself gain to much weight, starts with a goal. The goal has to be two things:
You have to realistically ask yourself how much you have gained. Be truthful. How much you want to lose is not part of the realistic equation, but how much you weigh now (or what size clothes you wear) and what you want to weigh or fit into. Remember, it's not always about weight, but also about proportions and how you want to look and feel.
The second thing you have to do is set an achievable goal. If you want to lose 100 pounds, do not set your weight loss goal for 90 days. That's unrealistic and possible dangerous. For your first month set a goal that you think you can achieve but will take some work. For example, my 1st months goal was to lose 20 pounds. It was a struggle, but it was realistic and I did it.
It's not about what size you are, but what size you want to be.
Choose Your Diet Strategy
The next thing you want to do is get a food journal. It can be one of those nice food journals you find at the store, or a simple notepad that you can write it. Now I want you to track everything you eat, every meal, every day. And I mean everything from morning to night. What you ate for breakfast, how much you drink, what did you snack on, what was for lunch and dinner. Everything that you consumed each day needs to be tracked.
Why are you doing this? Because you need to know exactly how many calories you are eating each day. Track down how many calories you consumed each day so you can come up with a plan to reduce those calories. The goal is to burn more calories then you consume everyday.
To start with, stop drinking soda and juice. Stop eating white bread and pasta. Stop eating any kind of breaded or cake-like foods. Start drinking more water. Start adding a lot more fruits and vegetables into your diet. Especially green vegetables like celery, green peppers and spinach. Here's what I did:
Breakfast - 1 bowl of whole grain cereal. 1 cup of 1% or skim milk
Lunch - 1 turkey or chicken (lunchmeat) sandwich on whole wheat bread with 1 slice of cheese, a tomatoe slice, lettuce and a couple of spinach leaves. Tea, water, or if you're trying to pry yourself off the sugar habit, sweet (half sweet, half unsweetened) tea or kool-aid.
Dinner - Baked chicken or turkey (not fried), a vegetable (the frozen mixed vegetables are a quick fix), water, tea, or kool-aid. Mix up your dinners with some red meat or pork. As long as it's not fried and you're a carnivore, have at it.
Snacks - Yogurt, pineapple chunks or watermelon, and once a day treat yourself to your favorite fiber bar (I like chocolate chip myself). If you find yourself wanting to snack, stick to the fruits you like.
And remember, always consult your doctor or professional before making any big changes to your diet.
Losing the weight takes determination, but stick with it.
Pick your exercise routine.
Here's where the difficulty comes in and separates the girls from the women. Which isn't always a good thing since the girls seem to have more energy. Anyway its now time to pick your exercise programs. What you can do depends on a couple factors:
- How much time you have to work out
- What, if any, kind of limitations you may have that will determine what kind of exercises you can do.
As a new mother, believe me when I say that time is an issue. It always is. What you have to do is determine how much time you can put aside for your exercise programs and how bad you want to lose the weight or pants size. If you really want this, you'll find the 30 minutes to do it.
So, do you have the time and means to join some kind of cardio program? Luckily for me, I did. I went to a cross training class that based there success on a set of challenges. For example, you had 10 minutes to do as many sets of sit-ups, push-ups, and squats as you could. It may not sound like much, but try doing 10 sit-ups and 10 push-ups over and over again for 10 minutes. You'll find out real quick what it means to push yourself. Everyone had a personal goal to beat. The person that beat there personal goal by the widest margin for the week was the weekly champion. If you have a competitive spirit, cross training with a good group of people is a lot of fun.
On the opposite scale, if you can run, walk, or jog for 30 minutes a day you will be surprised at the amount of weight you will lose, and muscle you will gain when you combine it with your new diet. Using your feet is cheap; all you need is a pair of shoes, sports top and a pair of workout pants. For the budget (both time and money) minded, jogging or walking is a great option.
Although I don't do it, I also recommend yoga as I have a lot of friends (some are even instructors) that do yoga. They really love the results. I'm more of a heavy impact person, but if you have any physical conditions that might prevent you from doing my other suggestions, yoga is a great way to get fit at a pace and level that works for you.
Stick to it and you will see the results.
That's all you need to get started. Pick your goal, alter your diet and start your exercise program. As I've said before, always check with your physician before starting any major diet and exercise program and if you are looking for more post baby weight loss tips please check out our site. Remember, if you stick with your program you will see results. It's not easy, but when you see those inches disappear and the weight fall of you will know every once of effort you put into it was worth it.
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