Post pregnancy weight loss tips: Desire to achieve a zero figure after a pregency and labour, can drive you to exercise more-- to regain shape and assimilate baby fat. Make sure the foods you do eat contain proper nutrients essential for body health. Here is a list of suggestions to fasten the recovery back to desired state of fitness:
1). Start the exercise with short walk, warm –up and gentle exercises, pelvic floor exercises that help to retract the uterus back into pelvis.
2). Stay stress-free. Give a shot to alternative relaxation techniques such as yoga, and meditation.
3). It is of utmost importance to follow a sensible balanced diet regime that is optimum for baby care and your energy requirements.
4). Average woman has energy requirement for about 2,000 calories a day, and breast-feeding women should take additional 500 calories to maintain their current weight. Don’t miss-out or skip meals. If you miss your meals or skip meals, your body will have lesser energy to meet energy requirements. This would not help you in losing weight in a healthy manner.
5). Balance your hormones with zinc (contained in foods such as egg yolks, nuts and seeds and oats) and vitamin B6 (contained in foods such as bananas and broccoli).
6). Add high-fiber foods such as whole grains, raw vegetables and raw fruit to your diet. Fiber binds itself to old estrogen in blood stream, clearing it out of the system and leading to better overall balance.
7). Avoid caffeine and alcohol. The excessive uptake of caffeine and alcohol can contribute to pre-menstrual hormonal imbalance.
8). Maintaining a healthy weight is essential, maintain a Body mass index (Body mass index (BMI) is a measure of body fat based on height and weights) between 20-25.
9). Increase the intake of folic acid with larger consumption of green vegetables, beans and pulses.
10). Eat small meals 5-6 times in a day rather than three larger meals.
11). Maintain your blood sugar balance with low Glycaemic Load (GL) ( a number that estimates how much the food will raise a person's blood glucose level after eating it) foods. Avoid refined carbohydrates (a carbohydrate such as cornstarch or white sugar which has been separated from substances with which it is normally associated in the natural or whole state. Ex White rice and pasta made with white flour) and sugary carbohydrates.
12). Choose fruits and vegetables slices such as like apples, oranges, berries, bananas, carrots, pepper strips, fruit and vegetable salads (without whipped cream base and sugary cream base) as snacks. These are low in fat, but high in vitamins and fiber.
13). Take your time while eating with small bites and finer chewing for effective digestion.
14). Choose boiled or baked foods (sweat potatoes, beet root, baked burgers) rather than fried foods.
15). Support your immune system with pre-biotics (chemicals that induce the growth and/or activity of commensal microorganisms) like rye (Secale cereale), garlic, onions, and pro-biotics (microorganisms that provide health benefits when consumed) like live microorganisms bacteria and fungus living in intestine.
16). Remember that the less you weigh, the fewer calories your body needs — so you may need to adjust your calorie intake as you slim down.
17). Drink 8 or 9 cups of liquids (water, fruit juices and sports drink) in a day. Drinking water helps your body flush out fats as you are losing weight.
18). Limit drinks like sodas, carbonated drinks, carbonated juices and other fluids with sugar and calories. The calories can add up to your total calorie uptake in a day and keep you from losing weight.