How to Lose Weight After Baby
I've Finally Cracked the Code
The photo on the right shows you the results that I am getting right now in 2013 by using the techniques outlined in this hub and on my website, Losing Weight After Baby (use link above). It took me awhile to figure what diet works for me. In the end, I get the best results by following a strict Paleo diet as outlined in the book, It All Starts with Food: Discover the Whole30 Challenge and Change Your Life by Melissa & Dallas Hartwig.
Melissa & Dallas challenge people to eliminate gluten, grains, dairy, alcohol, and sugar for 30 days to help reset your hormones and give your body time to heal. While there is some controversy about the Paleo diet, I found that eating lots of vegetables, limited fruits and proteins helps my body shed fat fast. I simply add 15 minute workouts to tone.
Does Changing Your Diet Scare You?
If you said yes, then you are probably way to dependant on your food choices. I know that sounds bold but that's what it comes down to and you are not alone. I too found myself thinking:
I will not give up ice cream. No matter what you can't make me. And no way am I giving up cream in my coffee, uh uh, not going to happen. No way!!
The truth was there were certain comfort foods in my life that meant a lot to me. Let's face it, for 43 years, I lived on cheese, milk, pizza, ice cream, and my favorite yogurt. There were not weeks or days that I didn't have dairy. So as you can imagine I really didn't want to let it go. But I did and I thrived!
I Couldn't Take it Anyore
The turning point for me was after tracking all my food and working out, I was still losing only small amounts of weight each month like 1 to 2lbs. WHAT? Even when I switched to a Primal Diet which includes small amounts of cheese and dairy like yogurt, my weight loss was still very sloooow.
I kept reading that dairy, for some people, could have an insulingenic affect on the them and keep them from losing weight. Well, being the biggest I have ever been, I figured I had to find out. Nothing else seemed to be working so why not give dairy the boot too. That's when I remembered the Whole30.
I kept hearing amazing success stories from people trying the Whole30 and I thought it's now or never. I jumped in head first into my first Whole 30 and for the first time in 8 years, I actually lost more than 2lbs a month. In fact, I lost 11lbs in 30 days. Whoa! That was amazing for me.
Needless to say, I was hooked. The Whole30 for me is an answer. If you are having a hard time losing weight with your diet, you may want to give the Whole30 a chance. It may change your life too.
What Am I Eating These Days?
I often get asked what are you eating,? Lots! Lots of vegetables, fruits, and yummy pasture raised meats like chicken, pork, steak but no dairy (boo), no breads, no wine, no beer, no cheese, no sugar, no chocolate. There are lots of no's but also lots of Yes. Here is what a typical day looks like:
Bacon, Spinach, and Onion Omlette friend in homemade Ghee (3 eggs)
Coffee with Coconut Milk and Cinnamon
Typically leftovers from the night before like Sweet Potato, Grilled Chicken with sauteed zucchini and onions.
Grass-fed beef steak sauteed onions and mushrooms, salad with basalmic vinegar and olive oil
Sliced Mango for dessert or if I'm feeling really crazy a Larabar
Herbal Tea (unsweetened)
Typically you are not supposed to have snacks but I do. My go to snack is a piece of fruit and handful of almonds.
I eat a lot on this diet because I've learned over time that it's very easy to under eat when you are eating so many veges. By getting rid of dairy, breads, and grains, calories are naturally lilmited so it's important to make sure you are eating enough.
While the Whole30 works for me, eating a sensible diet of healthy foods helps most people lose weight. Before my hormones shifted, I too just needed to clean up my food choices and the weight disappeared. If food changes work for you, you may not need to go as extreme as I have. Just remember,no matter what if you want to lose the baby weight, you will need to change your diet. If you need meal ideas check out Damn Good Paleo for my Paleo recipes.
Next we'll discuss my workout plan....you'll love it because it only takes 15 minutes a day and works amazing.
15 Minutes a Day is All You Need
Does 15 minutes sound like a long time to workout? No - that's what I said when I first tried Fit Yummy Mummy workouts designed by Holly Rigsby.
What Holly teaches is that resistance training using our own body weight, hand weights, or kettlebells are the fast, simpliest, and most effective exercises women can do to get fit, especially women that have had babies.
Each workout consists of short circuits with minimal rest that actually targets your entire body. Circuits are completed 3 times and then the next circuit is started until you get all three circuits in. See the video in this hub for an example of 15 minute kettlebell workout that you can do to get started.
Our bodies are different, we have stretched out abdomens that don't seem to respond to traditional exercise such as long intense cardio sessions. Plus, we have less time than we did before we had kids to attack our trouble spots.
If you are interested in learning more about how to lose weight after baby, I encourage you to try the exercise circuits showcased in this hub or check out my blog dedicated to Losing Weight After Baby. You can also follow me on twitter at @loseweightmama where I am daring moms to take 15 minutes a day to lose weight after pregnancy.
Mom's Starter 15 Minute Workout
15 Minute Resistance Circuit for Moms
For this workout, you are going to perform a 3 circuits. Each circuit consists of 2 exercises that are done one after the other without stopping then you repeat those exercises 3 times to complete a set. Rest 30 seconds between each circuit. When you have a completed a set or circuit 3 times, rest for 1 minute before you start the next set of circuits. If you need instruction on how to do each exercise, you can look them up in Body Builders exercise library
WarmUp 5 minutes - I use my mini trampoline, running and jumping until I can feel that my legs and arms are ready. Craig Ballentine of Turbulence Training advocates doing body weight exercies such as pushups and squats to get warmed up.
Circuit A = Body Weight Squats (8-12) + Push Ups (8-12) done in succession with no rest
rest 30 seconds then repeat circuit A 2 more times - when set is complete rest for 1 minute
Circuit B = StepUps (10-15) + Underhand Row( 8-12) done in succession with no rest
rest 30 seconds then repeat circuit B 2 more times - when set is complete rest for 1 minute
Circuit C = Mountain Climbers (8-12) + Plank (15 seconds) done in succession with no rest
rest 30 seconds then repeat circuit C 2 more times - when set is complete rest for 1 minute
Cool Down 5 Minutes - Your cool down can be whatever you like. I personally do light stretching and some Yoga positions. I find that my body is much more responsive to Yoga when it is warmed from exercise.
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