Tips for Getting Fit After Baby

Losing weight and getting back into shape after giving birth can often seem like a daunting task. We never really know where to begin and are often overwhelmed with choices that are all touted as being "the best" way to shed those unwanted pounds. The reality is that the gimmicks and tricks to increase weight loss in a short period of time are not sustainable and do not actually get to the root of the problem (inactivity and over-consumption).

So, what's the answer? How are you supposed to get back into those jeans? The hard truth is that a combination of a healthy diet and regular exercise are the only way one can achieve healthy weight loss and maintain it over a lifetime.

So, as you begin your journey to becoming a FITMOM, here's the "skinny" to help you ensure success:

3500 calories is equal to 1lb of fat. There are only 2 ways to "kill the fat": reduce the consumption of extra calories OR increase activity levels.

Meeting with a nutritionist or dietician can help you put together a healthy meal plan that will meet your daily dietary needs and assist you with your weight loss goals.

Blast Belly Fat. Sorry, but you just can't target your weight loss to a specific body part or region. Why? Fat cells are found all over the body and unfortunately, you can never know which ones will be broken down to provide you with the energy you need to complete a physical activity.

Leg, Bums and Tums. For most women, these are the top 3 areas we seek to improve. Why does it take so long? There are certain hormones that are produced in our body that actually inhibit the breakdown of fat cells from those specific regions. To help improve these areas, a combination of cardio and strength training will help increase muscle mass, decrease fat, tighten and tone.

Set a goal and make it SMART (Specific, Measurable, Attainable, Realistic and Timely). For example, To improve my core strength, I will perform The Plank 5 times per day and hold it each time for 45 seconds.

Build exercise into your daily activities. To achieve any weight loss goals you can expect to work out up to 1 hour at least 4 times per week. This may seem like a lot, so start by exercising for 15 minutes every day, then increase your sessions by 5-10 minutes every week until you are up to 1 hour of physical activity. Always increase TIME and then INTENSITY.

You don't have to have had a baby in the last year for these tips to work! I've seen so many FITMOM transformations in the past 4 years. These are women who work hard and see changes slowly, but consistently over time. You can do it, too!

FITMOM Ottawa Motivated Mondays - Challenge 6

Let's start off the week with another tip to help keep us motivated and on track with our wellness plan!

So many of us are in a rush to lose those extra pounds immediately after birth.  We want to quickly reclaim our bodies after giving so generously to our precious little ones over the course of 9 months.  Weight loss, when done right, is best achieved through a healthy diet and regular exercise.  One without the other will likely keep you from reaching your goals.

Sustaining a nutrient dense diet is as important in the post-partum period as it was during your pregnancy.  For those of you who are also breastfeeding, it is even more essential as your body will take what it needs from your storage to make fabulous breast milk for your baby.  Unfortunately, it means that we are often left depleted!

Ideally we should eat every 3-4 hours, to help ensure that our glucose levels don't drop dramatically and to keep our metabolism working hard for us.  Whenever possible we should ensure we are reaching for whole foods instead of pre-packaged meals and snacks (they are often the biggest enemy to achieving a healthy diet!).  A healthy diet requires adequate intake of:

• a quality protein source (meat, poultry, eggs, beans, nuts/seeds etc)
• healthy fats including DHA (fish including salmon, sardines, mackerel etc, cod liver oil, walnuts, avocado, peanut butter)
• quality carbohydrates (whole grains, cereals, oats, fruits, vegetables, beans etc)

Also remember that we should be eating at least 6 servings/day of fruits and vegetables (including at least 2 leafy green vegetable sources)

Refer to the Canada Food Guide recommendations to achieve overall good health and vitality.

Here are some other great examples of meals and snacks that hit the mark for this weeks challenge. 

Finally,here is another good resource to help you better understand Good Fats vs Bad Fats.

The article Choosing Healthy Fats can also provide some guidance on your next grocery shopping excursion.

Enjoy!

FITMOM Ottawa's Motivated Mondays - Challenge 1

This week I invite you to participate in our first challenge.  In the coming weeks, I hope to share simple but effective ways in which we can live better, have more energy, increased vitality and feel good about ourselves in our skin. 

This week's challenge is to drink more water!

Did you know that increasing the amount of water you drink every day is one of the easiest and most effective ways to impact your maintenance or weight loss plan?

Often times our body mistakes hunger for thirst.  If you find yourself wanting snacks or meals at odd times of the day, reach for a glass of water first.  If you still feel hungry after you drink the water (wait about 5-10 minutes), then have a snack of fresh fruit or vegetables. However, you may be surprised to find that drinking that 8oz glass of water has curbed your 'appetite' and saved you from eating more than you need.  

Drinking Water Can Boost your Metabolism

Drinking 1-2 glasses of water first thing in the morning is a great way to boost your metabolism and get your engines going.   Dehydration will actually cause your body to slow down its metabolism to conserve energy.  But drinking water has been proven to contribute to your body's ability to burn more calories!  Without adequate water intake, especially when you are exercising, your body won't be able to perform and function the way it is supposed to.

Other Benefits from drinking more water:

• Flushes toxins from your system
• Aids in keeping your joints lubricated (this is very helpful in preventing injury during exercise)
• Improves the look of your skin (when we're all suffering from sleep deprivation, this is a great way to rejuvenate our appearance)
• Fills you up, which may help to curb unnecessary snacking caused by boredom!

CHALLENGE #1

Every day this week start your day with 1-2 glasses of water as soon as you wake up.  This will replenish the fluids you lost overnight, kick start your engines right out of the gate and flush your system of any undigested food consumed the night before.  While this is obviously not a miracle cure, it is a simple and effective way to boost your metabolism, is integral to normal bodily functions, and  is an essential part of weight loss efforts.

Bottoms Up!