How To Lose Weight After Pregnancy In A Healthy Way
Now that the baby is already a reality, lose the weight gained in pregnancy may be a new mission
. Although most of the weight you gain during pregnancy is due to the baby itself, sometimes those excuses that occur during pregnancy that a wish fulfilled here, a desire fulfilled there is justifiable cause the pounds start accumulate, and only after the delivery note is that if indeed the "cumulative desires." However this is no reason to quit, quite the contrary! It is time to regain form, but always in a balanced and healthy.
Forget the commercial diets
Eat sensibly and stay active, commercial diets do not work. With these diets in early may lose a few pounds, but once again the old diet right away those pounds back. The key to success of a good diet is to never skip meals to save calories, follow a balanced diet with fruit, vegetables, whole grains, protein, no fat and no processed sugar. Furthermore it is essential to remain active, practicing a sport to help the body recover from the form.
Eat only until you are satisfied
See your baby a good example to follow, because your baby has just begun to feel full. This philosophy not only will make your weight go down, but must become a habit for life: eat only until they feel satiated. However it must be able to recognize satiety, and it is necessary to eat slowly and take a few breaks during the meal, giving time for your body to feel full.
Coma 3 in 3 hours
To feel not to "attack" of hunger is necessary to keep your blood sugar level stable. Eating 3 in 3 hours is a good way to achieve this stability. Between meals eat a piece of fruit, a yoghurt, cereal and a fruit smoothie.
Opt for healthy meals
Place your fridge ready for you. Keep your freezer stocked with frozen food healthy so you can prepare meals quickly. Keep frozen vegetables, chicken breasts, fish fillets and fruit.
Eat colorful foods - all colors of the rainbow - this means that you will be eating a more diverse amount of vitamins.
For breakfast eat is essential proteins, vitamins and carbohydrates. Prepare something that gives you energy throughout the day. Swallow as a whole grain oats, together with a piece of fruit and a glass-fat milk, or green tea. If you want something even more convenient mix fruit, cereal and yogurt in a hit and voila a drinkable breakfast and healthy. You can choose to make a smoothie of yogurt, flaxseed, blueberries and orange juice. During the week will vary.
If you do not have time to cook, rather than choose to eat the first thing that pops up while the baby is asleep, make sure you pre-cook some healthier meals in larger quantities and go freeze some of them, when he will wake up easier for you to eat rested without having to think he still has to cook.
Whenever you leave, take full cereal bars, a piece of fruit, a packet of soy milk that does not require refrigeration.
Read the labels of the purchasing
If you buy packaged foods and read labels on them, not just look for kilocalories, - read the entire label - a check which is the component that exists in greater proportion. Do not eat foods that contain hydrogenated fats, these are industrial fats that the body can not transform. Learn to know what to eat and definitely prefer fresh and natural foods.
Opt for natural foods
Choose fresh food in its most natural state, avoiding too much cooking the vegetables. Put aside all that is cakes, fermented foods, and pre-cooked food. Stick with whole foods, are more complete and rich in nutrients. In general you should delete all of your food is processed, including carbonated drinks, juices that are not 100% food and supermarket pre-cooked.
Keep energy levels
Its power to lose the pregnancy weight should be based on a diet that allows you to lose weight, and that while you keep your energy levels high, so your baby's health and breastfeeding are not affected. A balanced diet with a dose of protein, carbohydrates and healthy fats helps stabilize blood sugar levels, freeing you from cravings.
Key to this are three to five servings of fruit, 4 servings of vegetables per day, 70 to 100 grams of protein per meal plus two doses of whole grains rich in carbohydrates and fiber such as oatmeal, brown rice, etc ...
Examples
Breakfast: a glass of skim milk with whole grains (eg oats or muesli) with a tablespoon of walnuts or hazelnuts, and some berries like blueberries. Or: A bread with a tablespoon of peanut butter, a banana and a glass of skim milk. Or: 3 egg whites, toast a whole-grain bread spread with butter and a glass of soy orange juice 100%.
Snack: fruit, low fat cheese, nonfat yogurt, 1 package of skim milk or soy milk, nuts, berries, fruit.
Lunch: a small vegetable soup, with 70 to 100 grams of grilled fish or chicken fillet, a small amount of mass of full cooked vegetables seasoned with a teaspoon of olive oil, and finally 4 tablespoons vegetable gelatin . Or put a grilled salmon, a salad seasoned with 1 tablespoon vinaigrette without salt, 1 serving of brown rice and an orange.
Dinner: steamed vegetables - preferably - a dose of chicken or grilled fish, lentils or kidney beans, and a piece of fruit.
Eliminate salt and coffee
Eliminate as much salt in your diet should not consume more than 6 grams per day. Salt is one of the most responsible for fluid retention; replace it with herbs. Eliminate caffeine from your life, because ingesting too much caffeine leads to peaks in insulin, which lowers the blood sugar level. When this happens most people just grab the next he wants to come in a cake shop window. If you eat that cake shop window, will cause your blood sugar to rise quickly, then down sharply, leading to a vicious cycle.
Do strength exercises with cardio intervals
To get a more firm and toned body while losing fat should invest the time in the gym workout rich in strength and fitness training intervals of high intensity, all in a gym program prepared for you. A program of this nature will burn extra calories and cause your body continues to burn calories during the next few hours after leaving the gym. This type of training also requires less time in the gym, because it only lasts about 30 to 40 minutes (less than a cardio session), which means more free time to spend with your baby.
Move
Whenever you have the opportunity to move, take long walks, ride a bike, do what feels good at the same time help train your body. If you can wrap your baby in these routines even better! You can choose an activity that includes the baby as the mother and baby yoga. Encourage the whole family to participate, engage the whole family in this process their motivation will be higher, and their targets more easily achievable.
Enjoy the grounds
If you are breastfeeding take time to give your baby the best that nature offers in this way will be to feed both a healthier way. Abuse of vegetables, fruits whenever you have those desires... this way you will contribute to a healthier diet for both weight loss and healthy. Obviously we should not just eat fruits and vegetables, you should eat the inside of a balanced diet, just choose to eat fruits and vegetables whenever you feel like a candy bar or a fast food.
Make healthy living a way of life
Practice a healthy lifestyle, eat healthy foods, do some exercise, make it second nature, and make the whole family involved in it, thus also contribute to the education of the whole family. Do not forget that in this way will also educate their children, leading them to acquire healthy habits and a life with better health. Take care of yourself is taking care of your family, never forget that!
by: Stiven Benson
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