Rapid Weight Loss

Post natal flab is something that all new mothers are anxious to shed as soon as they give birth and is a challenge for many women.  Given that the body goes through many changes and hormonal challenges for nine months, it is no wonder that trying to lose weight after giving birth takes time, determination and patience.  Some women never got back their shape and weight of pre-pregnancy days.

Doctors recommend that in the first 6 weeks after delivery, new mothers should focus on getting the necessary rest and bonding with baby. According to doctors, in most cases, a return to pre-pregnancy body composition may take anywhere between nine months to a year.

There are many ways to shed off post natal flab and postpartum exercise is most often a better option than trying to diet.  Dieting is not sensible at this time, especially if you are breastfeeding.  Your body also needs the necessary nutrients to repair itself.

Your readiness to exercise is a function of pre-pregnancy fitness level and postpartum health status.  When you are ready to resume exercise after six weeks, ensure that you use a good support bra for comfort during exercise.  It should be a gradual and not a sudden and vigorous routine. Exercise should not cause any associated pain or any bleeding. 

If you have adequate postpartum exercises as suggested below, it should aid a speedier return to your pre-pregnancy figure, increase your energy level to cope with demands of newborn baby.

1. Pelvic Floor Exercise

Tighten your anus as thouigh you are trying to prevent yourself from passing urine.  Hold for 5 seconds and then relax.  Repeat 10 times.  Never do this while passing urine.

2. Pelvic Tilts

Kneel on all fours with a flat back, and your hands and knees planted on the ground.   Curl your back towards the ceiling without shifting your body or moving your arms or legs.  You will feel your pelvis being pulled towards you and your back arched back.

3. Torso Stretch

Stand with your feet hipwidth apart and holding your hands together.  Straighten arms above you such that you feel a gentle pull at the inner side of your arms.  Hold for 15 seconds.  Repeat for 5 times.

4. Chest Stretch

Stand with feet hipwidth apart holding your hands together.  Straighten arms behind you such that you feel a gentle stretch at the front of your chest.  Hold for 15 seconds - repeat 5 times

5. Triceps Stretch

Bend your left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel  a stretch in the back of your arm.  Switch sides and repeat.

6. Back Stretch

Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from body to feel a stretch in your upper back.

7. Shoulder Stretch

Bring your left arm across the front of your body.   Use your right forearm to pull the left elbow towards your ody, keeping the left arm extended.  Switch sides and repeat.

For women with C-section delivery, you are encouraged to walk as soon as possible to increase healing, circulation and minimise muscle wasting. When they are ready, they can also participate in the same exercise program as above.

The first step for weight loss is to evaluate your body weight in order to understand if you are overweight and the extent to which you’re overweight. Once you have done this, you can then proceed to chose a weight loss program that suits your unique weight loss goals and your lifestyle.

Evaluating your body weight is very simple . There are two methods that most professionals use to assess body weight, and these can be easily used by individuals at home to assess their weight. These are the Body Mass Index (BMI) and Waist Circumference.

The Body mass index (BMI)- The Body Mass Index uses an individual’s weight in relation to height to measure body fat. Using the Body Mass Index, weight is assessed using the following scale:

 
BMI between 18.5-24.9 - Healthy Weight
BMI between 25-29.9 - Overweight
BMI 30 or higher - Obese

It is important to keep in mind that not everyone whose BMI is in the “healthy” range is at their most healthy weight. Those people who carry excess fat, with little muscle, need to concentrate on losing body fat and increasing muscle. Some people may have a BMI just above the healthy range, but have lots of muscle and little fat. Generally speaking, however, the higher the BMI measure beyond the “healthy” range, the greater the health risks associated with body weight.

Those people with a BMI above the healthy range should visit a health care practitioner to discuss potential weight related health risks.

Waist circumference

Waist circumference is a measurement taken around the waist. Waist circumference introduces another factor relevant to body weight and health risks, namely body shape. “Apple” shapes carry most of their fat around the waist and upper body. “Pear” shapes carry most of their body fat around the hips, thighs and lower body. When assessing health risks, most health care providers consider a pear shape to be less harmful to health than apple shape, due to the fact that most apple shapes carry excess weight around the abdomen which increases health risks associated with overweight and obesity.

Healthy weight women should have a waist circumference below 35 inches, while healthy weight men should measure under 40 inches.

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Article Source: http://EzineArticles.com/?expert=Tara_Grant

When I first started exercising again after I gave birth to my son, my biggest concern was losing the belly fat I had acquired during my pregnancy. Apparently bean burritos and double cheeseburgers are not the best way to maintain a healthy weight.

How to lose belly fat is a question that many people ask. It seems that the stomach is a very common problem area for people from all walks of life.

We have all heard that diet and exercise are the 2 key ingredients in staying healthy and fit. Eating healthy has gained a lot of attention since the release of the documentary “Super Size Me” and the importance of exercise has also had its share of time in the spotlight with shows like “The Biggest Loser” and the different exercise equipment popping up across paid programming.

But what exercises can we do to lose belly fat and lose it fast?

One exercise that targets the stubborn stomach area is called The Bicycle.
To do The Bicycle, simply lay on the floor pressing your lower back to the ground. Your hands are beside your head. Bring your knees to an approximate 45-degree angle and slowly go through the motion of pedaling a bicycle. Your left elbow will touch your right knee and then your right elbow will touch your left knee.

The second exercise you can do to target your belly fat is the basic Crunch.
You will start by laying on your back with your knees bent and your feet flat on the floor. Your hands will be positioned by the side of your head with your fingertips resting just behind your ears. Press your lower back into the ground. Slowly curl up until both shoulders are lifted off the ground a few inches. Hold for a few seconds and then slowly release back to the floor.

Lastly, if you have a large exercise ball you can use this as part of your abdominal exercises. Sit on the ball and place your feet flat on the floor. Slide down the ball until it rests against your back and lie back on the ball until your torso is parallel to the floor. Slowly raise your torso up off the ball until you are at about a 45-degree angle while contracting your abdominal muscles. Hold for a few seconds and then release.

It is also important to remember that Aerobic exercise is still one of the best ways to burn calories and manage weight.

First and foremost, I am a mom. I am also an information junkie. I began getting very interested in weight loss, and belly fat to be more specific, after I gave birth to my 4th child and my tummy didn’t snap back that way it is supposed to. If losing belly fat is important to you, check out The NEW Weight Loss Patch and get your FREE sample today!

Article Source: http://EzineArticles.com/?expert=Jessica_Vanderhaar
 

Why do so many of us fail or give up our efforts to lose weight? The reason is that we pay too little attention to our emotions and what drive us to eat unnecessarily. If you are able to get a grip on these emotions, you have a better chance of success and losing weight and keeping it off.

Here’s a motivation checklist:

1. Commit

As with every goal in life, make a commitment to lose weight that no matter what happens, rain or shine, you are committed to make that trip to the gym. Adopt that “I can do it” attitude and remember to draw on these successes when the next time you are faced with yet another challenge.

2. Give yourself 10 good reasons

List 10 things that drive your weight-loss desires, for example , “lower my cholesterol level” or “increase my energy level” or “fit into that new bikini”. Keep the list handy , either in your purse, or at your desk where you cannot miss it. When you suffer a dip in motivation, looking at the list will guarantee a recharge.

3. Downsize the less than healthy foods

Who says you cannot enjoy your life while dieting. The key is to eat in moderation all the things that you love. Eat with awareness. If you must have your regular fix of icecream or chocolate, plan your eating habit. Establish how much you consume in a week, cut it by half or a third, either through size or frequency.

5. Practise never-miss-a-meal habit

It is a fact and reality that whenever we skip meals and become extremely hungry and sluggish, we tend to grab any food to satisfy hunger for example potato chips or some snacks. Or we could gobble down in larger volume for the next meal. So the lesson here is to ensure you never miss your healthy meals. Imagine the energy that you get when you practise healthy eating habits.

6. Share your gameplan

Set up your support system and share with those whom you think can encourage you in your weightloss effort. Decide what you want friends and family to do to encourage you. For example, remind them to be mindful of what or what not to offer you in terms of food.

7. Stop thinking little things have no calories

sometimes we tend to forget little bites like a handful of potato chips, sweets, jelly beans - are too small to have any calories. They all add up. Think of how little satisfaction you get from these little bites and how they negate your effort to lose weight. Over time, you will adjust your eating pattern and will no longer be tempted by these little distractions.

8. Post a note strategically

Put signs in your kitchen or refrigerator to remind you, “what you are looking for is not here”. Sometimes we have a tendency to overcome any emotional upset by eating. Instead go out and exercise and release the emotional baggage. That is guaranteed to make you feel better than eating anyway.

9. Recharge your motivation battery

There will be down times when you are in no mood to exercise or cooking healthy food. You might think it is easier to just order pizza. It is time you revist your goals and remind yourself you got this far, so why blow it now. Just get up and run.

10. Celebrate the smallest of victories

Focus on your successes, no matter how small they are. Write them down and put the list where you can see them to motivate you. You will feel gratified and happy that you have made achievements and will encourage you to increase your successes.

Article Source: http://EzineArticles.com/?expert=Noraini_Maskuri