There are types of foods and exercises to adapt for maximum success in “Weight Loss After Pregnancy” or as a “Nursing Mother“. Finding the time to fit exercise into your daily life, now that you have a newborn, can be tricky. But it’s not impossible, as long as you make it a priority because very thing in life is all about being focus, determination and finding reasons to love what you do.
Some Mom says: No, No ! I can’t do exercise neither can I prevent my self from some kind of food styles. Don’t you know am a nursing mother? or how will my newborn grow in good health?
The Important of Weight Loss After Pregnancy – for Nursing Mom
- It provides better/strong health to you and your newborn
- The Brest milk production becomes faster
Perfect Tips to Weight Loss After Pregnancy or as a Nursing Mom
Be in Better control of what you eat:
Its understanding that as a nursing mother when ever you eat you are doing that for two persons (yourself and the newborn). So you seriously need an energy food to keep you and your baby fit and happy all the time.
That is why the International Journal of Behavioral Nutrition and Physical Activity found that when mom ate healthful fare she became a better role model for her children, who were less fussy and picky at mealtime and showed more interest in eating.
Note: Food can energize you—or even make you feel sluggish.
Eat healthily, including plenty of fruit and vegetables in your meals. Drink water throughout the day to stay well hydrated and choose the right snacks. As well helping you lose weight at a healthy pace, it will also make sure you have the energy to adjust to life with your newborn.
These Feeding tips will help you to achieve and maintain a healthy weight:
- Make time for breakfast in the morning.
- Eat at least five portions of fruit and vegetables a day.
- Include plenty of fibre-rich foods such as oats, beans, lentils, grains and seeds in your meals.
- Include starchy foods such as bread, rice and pasta (preferably wholegrain varieties for added fibre) in every meal.
- Go easy on fatty and sugary foods, takeaways, fast food, sweets, cakes, biscuits, pastries and fizzy drinks.
- Watch your portion sizes at mealtimes, and the number and type of snacks you eat between meals.
I know this one will be a shocking one to read about. But is true that you have to do exercise. However, there are types of exercise nursing mothers should engage them-selves in. They will be listed below, including steps to do them.
Exercise Practices as A Nursing Mom
At this point you should know that there’s no guilt about leaving your baby.” In the beginning, do this 26-minute stroller workout three times each week. If you’re breastfeeding, nurse your baby before the workout so you won’t have to stop along the way.
Warm-Up: 5 minutes
Walk at a moderate pace, keeping your shoulders back, your spine long (not rounded) and your stroller 6 to 10 inches from your hips.
The interval walk: 18 minutes
Step One: Walk at a challenging pace for 30 seconds.Your rate of perceived exertion should be a 5 or 6 .
Step Two: Walk for 60 seconds at a slowerpace. Your RPE should be a 4 or 5 . Alternate steps one and two 12 times (18 minutes total).
Cool down: 3 minutes
Slow down and walk at an easy pace. Your RPE should be a 2 .
When you feel like your breathing isn’t challenged anymore (this could take five days or five weeks or longer, depending on your fitness level), increase steps one and two to 45 and 90 seconds each. This will make your workout nine minutes longer. Don’t forget to cool down.
advanced: full-on toddling
After you’re accustomed to your new interval times of 45 and 90 seconds (usually after about four to six weeks for a woman of average-level fitness), boost your intensity to a 6 or 7 on the RPE scale. When you feel like you can handle it, increase the duration and frequency of your stroller workouts: Add minutes to your present workout and then add a fourth, then a fifth day. But never increase the duration, frequency and intensity at the same time, suggests Horler. Choose one, get comfortable with your new level, then boost it with additional minutes, extra days or more RPE intensity when you feel ready.
Stroll Call When using a stroller to work out, just any old ride won’t do. What you use depends on your baby’s age and physical development. Always check that she’s strapped in propery before hitting the pavement.
0 to 6 months
“Infants don’t develop good head and neck control until they’re about 6 months old,” says Alison S. Tothy M.D., medical director of the pediatric emergency department at the University of Chicago Comer Children’s Hospital. “Before that, use a stroller that reclines fully so your baby can lie flat onher back. You can use a basinet stroller for a walking workout or a leisurely saunter.
6 months plus
Medical experts say your infant should be at least 6 months old, able to sit up and have good head/neck control to withstand the potentially bumpy ride of a workout in a jogging stroller.”For a more stable ride, opt for a jogging stroller with three 12- to 16-inch inflatable wheels,” Horler recommends. Keep in mind that just because a stroller has three wheels doesn’t mean it’s safe for running. Check the user’s manual before doing more than walking.
In Summary, Combining healthy eating with exercise will be the most effective, because it helps you to lose fat instead of lean tissue. You will also improve your fitness levels.