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Step away from the Twinkie: Ways to ditch the fat when baby arrives Every normal woman obsesses about her weight at certain times during her life. Pregnancy is one time in your life that it is perfectly acceptable to put on the pounds. But it is important to put on the weight slowly and within a healthy range for your body type. The following is a chart for recommended weight gain: (these guidelines are general and you should speak with your doctor for specific instructions) Underweight: 28-40 lbs Normal: 25-35 lbs Overweight: 15-25 lbs Obese: 15 lbs Twins: 35-45 lbs Knowing how much you should expect to gain will help when you feel your thighs growing and your size medium maternity pants start to stretch. If you know you are going to exceed the weight recommended for your body types don't panic just come up with a plan. Most moms are so busy running their household that they do not have time for the gym. They need easy activities that will fit into the rhythm of their day. Think about what you do on a daily basis and try to fit in a few exercises that will work up a little sweat. Fitting in smaller bursts of physical activity can be just as effective as regular, longer workouts. Researchers have found that when combined with cutting calories, this type of "lifestyle activity" can lead to weight loss. In fact, one study showed that dieters who incorporated several short spurts of moderate activity, such as brisk walking, into their day lost about a pound a week. Walk as much as you can. If you live in town and can walk to the post office or the grocery store, then do it. Not only will it help you to feel better and sleep better but it will calm your child/ren. Head for the stairs instead of the elevator, break out your bike, and park farther away from the entrances at work, the mall, and the grocery store. And whenever you can, do errands on foot. Not only will your baby love riding in the front carrier or the stroller, but you'll burn even more calories from carrying or pushing his extra weight. Being diet conscious will also help you slim down quicker. Eating whole grain and cutting out refined carbohydrates will help you drop the pounds. Aim for half of the carbs you eat to be whole grain. In one day, that's about three to four servings, such as one slice of whole-grain bread, one cup of whole-grain cereal, and a half cup of brown rice. When you're buying prepackaged foods, always choose those that have the words "whole grain" as the first ingredient. Whole grains are all we consume in our home because it keeps the heart strong and the pipes working very well. Whole grains are a great source of fiber and fiber fills you up faster and has fewer calories than enriched flour. Join a weight loss program. Having other people to bond with about your struggles and triumphs makes your journey easier. Compare several weight-loss programs before you join one, and think about which best fits your lifestyle and budget. Most importantly, make sure the plan you choose teaches you how to eyeball portion sizes and suggests ways to incorporate your new, healthier eating habits into your lifestyle. Every mother knows that changes will have to be made if the weight is to come off. Sit down figure it out and be positive about the steps you need to take. You will love yourself for making the effort and that is what it is all about! |
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