The best work out for you, and it has been proven, is simple walking. We werent built to run, and when we were first developing and evolving into human form, we used to walk for miles and miles every day in persuit of food and water. Walking is what our body is designed for best, and you might think that it wont help you lose weight quick - but it can!
Walking in a really fast pace is genuinely the best thing for you, and as long as you're working up a sweat, you'll lose weight. Adding resistance onto this - and you have the advantage that you can push a pram while you walk - will really increase you're chances of burning calories.
Its been said that walking for 20 minutes a day at a really fast and brisk pace - like you're walking towards a bus thats pulling away - can keep you fit and healthy. So to actually LOSE weight on top of that you will only really need to add another 20 minutes on top of that.
And the great thing is that it doesn't have to be all at the same time, although it does help. Obviously as a mother you might not have a spare 40 minutes, so you can break it up into 2 lots of 20 minutes. You should try and get it done all in one go because you only have to warm up once and get your blood pumping before you burn calories, but if you split it up then you will have to warm up and get your blood pumping before you start again.
If you get used to this and feel its getting easier, you can do two things; increase the walking time or increase your speed and do the same 40 minutes. Either way will have the same affect.
I've tried to write something out that a mother can easily do, rather than say join an expensive gym or do ridiculous exercises in parks that you might not have time for. If you want any other advice on exercises to do, or if you do want to join a gym then the instructers there are really really helpful and they should provide an induction where you tell them where you want to lose weight from, how often you can commit etc etc.
When it comes to food its hard for me to say much because obviously I dont know your eating habits already, what meals you cook most of all, and how often you eat or your portion sizes. Also the fact that I dont know how much you're able to spend on food - in an ideal world everybody would be able to afford organic food and expensive nuts and berries!
All I can say is that you should eat small meals more frequently, and this will probably be easier to do while you're at home with a baby.
A good way to think about it is that 2/3rds of your plate should always have some benefit to you - e.g. be nutritious like ruit or vegetables. I cant prescribe meals as there are thouuusands online, but you can do it with just common sense.
For example, a whole plate of boiled pasta with a few cooked onions and mushroom wont be that good for two reasons:
a) there is such a huge amount of carbohydrates (stodgy pasta) and only a tiny little bit of vegetables
b) the fact that the vegetables are cooked means that they loose their nutrients because the heat kills them.
An example of a good meal would be a salad with vegetables such as lettuce (virtually calorie free), celery, carrots, sweetcorn, kidney beans, cucumber, chopped onion. Then to add some protein would be grilled chicken breast or a tin of tuna (with no added mayonnaise). Then to put something on it that will make you genuinely enjoy the salad so that you're more likely to stick to it - maybe a dressing that you love which may be quite fattening, or if you did love mayonnaise then dollop a little low fat mayo.
My favourite dressings to put on - which are fairly healthy - are:
2 parts oil, 1 part lemon juice, 1 part orange juice, 1 part honey and a tiny dollop of mustard for a little twang - which makes a honey and mustard dressing!
Or one that is really really, really healthy! is:
Natural live yoghurt (really good for you) with some chopped fresh mint and a crushed garlic - making a cool mint yoghurt dip. Its also pretty much fat free and live bio yoghurt is really good for you.
An idea for a really healthy snack is to put a layer of any fruit - i usually do tinned fruit as its easier such as mango and pineapple, then a layer of natural yoghurt, then sprinkle some healthy cereal on top!
Anyway I realise I'm starting to ramble now - in fact I probably was about 20 mintues ago lol! - but I really hope i've given you something that will help, as I used to really struggle with my weight.
The key to all of this though is simply motivation, its easy to write it out but to put it into action is the hard thing.
I do hope that I've given you something thats actually manageable for you as a parent, rather than a ridiculous regime that would be impossible to follow.
Hey Hun. I find myself wondering if your weight was naturally lower at 18 than it would be now that you are a little older, rather than just being the effect of the depo injection? I know my natural weight has crept up over time, that's what I'm basing that on anyway! I reckon that the best way to loose weight is to get your metabolism up again by doing regular exercise every day. I'd suggest walking - i'm a firm believer that walking is one of the best forms of exercise there is, and easy to do with a buggy. Combining that with a reasonably sensible diet should make the weight come off. I know that a lot of diets advocate cutting down calorie intake to an extreme extent, and yes that may work short term, but it can also be the start of a spiral of yo-yo dieting because it screws up you metabolism so badly and you body goes into starvation mode. And it's not sustainable longer term.
I'm trying my theory out myself as although I didn't actually put on much weight when I was pregnant, I weighed more before hand as a result of comfort eating after a miscarriage about 6 months before, plus I ended up craving sweet stuff when I was really tired due to the sleepless nights after Eva was born. i've lost weight before this way sucessfully. I'm about 10 1/2 stone now and aiming to lose 1 - 1 1/2 stone. Fingers crossed anyway!
Good on you for starting to try to lose weight! Good luck!
I feel the same way hun! I was 8 and half stone before getting pg and just before having Oakley (I weighed myself like 2 days before) I was 11stone 5lb. I've managed to get down to 9stone 13lb but I've been stuck at this weight for about 3 weeks now I'm desperate to get into my skinny jeans so I've been doing zumba on the wii (20minute sessions) and just trying to get out for walks as much as possible. Also I've been doing 30 situps in a morning and same on an evening to get toned up - pleased to say I am seeing the benefits of this and if I carry on I think I'll have a flatter tum than before I got pg But I'm rubbish at diets and trying to eat as healthy as I can but it's hard when you're at home all day
Losing weight fast is a bad idea as it's nearly impossible to maintain the loss afterwards. Likewise, starvation, though it works in the short term, only damages your metabolism and will lock you into a lifestyle of neglecting the needs of your body, which is more important as you get older.
When you are 18, it's easy to eat what you like, exercise little, and maintain a lower weight - your metabolism at 18 is a lot faster, your body (generally) is healthier and functions more effectively. As you grow older, you naturally have to try harder to maintain a lower BMI.
Old fashioned diet and exercise is the only way to go. It's not a quick fix, but it's maintainable as it is a lifestyle change.
I went from 79kg to 57kg by tracking my calories on livestrong.com and walking as much as possible. It came off slowly over the course of a few months, but stayed off (until I got pregnant that is!).
For me personally, it's a lifestyle change. I don't gain easily, nor do I lose easily! I put on a lb or 2 here and there and eventually, over years, it added up to 40lbs more than I was in High School. I was always a curvy girl- 145lbs in High School, but I'm 5' 7" and with my frame, it worked! At my heaviest I got up to 185 (size 14).
So before I got prego- I went on a health food kick- as I'd been working out for years and maintained well- but stopped losing weight and I was stuck at 175. I got down to 165 pre-baby... and I'm now at 170 post baby. Just 5lbs to go!!! But I would also like to lose an additional 5lbs and be 160 Fingers crosses- as that weight is comfy for me and a size 8 and still keeps my curves. LOL.
Basically, I eat healthy. I know, I know... yadda yadda. But truly, I eat as organic as I can- and watch my sugar intake. I cut out processed sugar, as much as possible- but hey, let's get real, that's not always "easy". So I do cut myself some slack 1-2 times a week and allow myself to eat what sounds good- not just what's good for me. I also workout 5-6dys a week... doing 40minutes of cardio (minimun)- plus 2-3 days a week I also do light weights- to help keep my muscles strong. Which, also burns fat! AND keeps your metabolism going strong.
I'm sure any change will "shock" your body a bit and you should see results pretty quick. If not, don't fret, sometimes our bodies fight it- and it may take 2-3wks before you really start seeing results. This is typically what happens to me- but once I get going, watching the lbd melt away is what keep me motivated!!! Which, becomes more difficult once your body is comfy at a certain weight- which mine is now! So I have to really fight hard for every lb I lose... the 1st 9lbs (post baby) were easy... but since then, these last 10lbs have been hard. I'll lose 2lbs, then struggle for some time before losing another 2lbs... so yea, 5 to go! And it's tough! LOL. But you CAN do it hun!!!!
Just imagine where you want to be and focus on each day. If you focus on the big goal, it can be a bit overwhelming! So just take it one day at a time... and you'll get there Also, if you don't lose a bunch quickly- that's actually good... as the slower you lose it the easier it is to keep off. Lots of woman try to lose a bunch real fast... and then gain it right back. You should really only lose like 2-3lbs a week- at the most (I believe)... and then it's much easier to maintain once you hit your goal
At least you're not as fat as me I used to be 9.5-10 stone, when I got my own house with dh I went up to 11, was 11.75 after xmas when I found out I was pregnant and I got to 16 stone when I was 41 Weeks along I lost over 1.5 stone the day I had him and 3 stone by 6 Weeks PP but i'm still 13 stone so no further weight loss
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