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Weight Loss Information from experts |
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Winning at Post-Partum Weight Loss: Six Simple Strategies for New Moms - Part 1
A healthy pregnancy almost always involves weight gain. But now that baby's here, you're probably wishing those extra pounds would hurry up and disappear! While it won't happen overnight, these six simple tips can help you lose that extra weight in a healthy way. (If you're looking for parts 2 and 3 of this article, you can find them both at http:// www.mambomoms.com/articles.html) 1) Try to relax and don't be in too much of a hurry to lose your extra pregnancy weight. Remember, it took 9 months for you to put it on, and you should give yourself at least half that amount of time to take it back off. In fact, eight to 12 months is not an unreasonable amount of time to give yourself. And even if it does take a year to get back to your pre- pregnancy size and shape, those pounds are all the more likely to stay off because you've lost them gradually. You definitely should not be thinking about weight loss at all in the early post-partum weeks. Your body needs this time to recover from giving birth, readjust to its pre-pregnancy state, and establish a milk supply for your baby. Besides, most new moms find that a fair amount of weight tends to melt off all by itself in these first few weeks as excess fluids retained in late pregnancy are gradually shed. Remember that gradual weight loss based on sensible nutrition and enjoyable physical activity is the best path to permanent weight loss. This applies whether or not weight gain is due to pregnancy, but when you are dealing with all the changes and adjustments that come with having a new baby, it's all the more important to take a slow and steady approach so you don't add to your stress level. And speaking of stress, recent research shows that when you're stressed, your body releases hormones that can contribute to weight gain. So try not to add to your stress level at this time by putting unreasonable pressure on yourself to lose that extra weight too fast. Instead, take a long term approach and be sure to incorporate some kind of relaxation into your day, whether it's having a nap, a warm bath, or receiving a relaxing back massage. 2) Eat well and nourish yourself with healthy foods so you'll have the energy you need to care for yourself and your baby. If you restrict your calories you'll probably get tired, cranky, and lose energy, making you less apt to exercise and less able to take good care of your baby. Cutting back too much on your caloric intake can also sabotage your weight loss efforts by forcing your body into "starvation mode." When your body isn't getting enough fuel, it becomes much more efficient at using what you do give it, so that over time you will actually gain weight rather than lose it. You are much better off to eat well and get regular, moderate exercise to help shed those extra pounds. Remember though, that there is a big difference between eating and eating well! If you eat nourishing foods you will probably feel full sooner and you will likely need fewer calories than if you eat "empty calorie" foods like white bread and french fries. Eat a variety of healthy foods, including plenty of fresh fruits and vegetables, and make sure you are getting a proper balance of the major nutrients (protein, carbohydrate and healthy fats). You may want to talk to your doctor or midwife about continuing to take your pre-natal multivitamin, or other supplements, at least during the immediate post-partum period. Snacking is something you'll probably want to do a lot of, either because you may not always have time to prepare a meal, or because the demands of caring for a new baby mean you get hungry more often. Here are a few ideas for good, nutrient-dense choices for snack foods: ? apple slices spread with low fat cream cheese and sprinkled with
crushed walnuts ? yogurt with chopped fresh fruit and nuts ? whole grain toast with nut butter ? cheese with whole grain crackers or rice cakes ? tomato or mixed vegetable juice with a hard boiled egg On the other hand, try not to overdo it. Being pregnant or nursing a baby is not a license to indulge in a non-stop buffet of foods, even if they are nutritious! Eat when you are hungry, make healthy food choices most of the time, and remember that your baby is counting on you to choose wisely if you're breastfeeding, so make those calories count nutrient- wise. In part two of this article, you'll learn why drinking plenty of pure water is important to weight loss in general, and to post-partum weight loss in particular. You'll also find out how many calories a day you'll use by breastfeeding your baby. Part three will teach you how you can burn extra calories easily and enjoyably without huffing and puffing at the gym. You'll also learn the secret that savvy new moms use to effortlessly burn up to an extra 200 calories a day -that's 2 pounds a month with no extra effort! Susan Peach is a retired La Leche League Leader, a dance and fitness instructor, and mother to two teenage boys. She is also the creator of Mambo Moms, a fun and gentle Latin dance based fitness program that helps new moms get back in shape while spending quality play time with their babies. Find out more at http://www.mambomoms.com
MORE RESOURCES: 5 things a fitness trainer will never do for sustainable weight loss The Indian Express Is watermelon healthy for weight loss? Answer and more MedicalNewsToday Why Obesity Is Killing American Men The New York Times Serena Williams posts cryptic message about ‘difficult August’ after weight loss scrutiny New York Post New weekly jab targets long-lasting weight loss The Independent As obesity management medications explode in popularity, obesity experts issue caution on who should prescribe them Temple University The Promise and Hurdles of the New Weight-Loss Pills The Wall Street Journal Higher dose of semaglutide increases weight loss, metabolic benefits: Newsroom UT Southwestern Medical Center Lilly's oral GLP-1, orforglipron, demonstrated meaningful weight loss and cardiometabolic improvements in complete ATTAIN-1 results published in The New England Journal of Medicine Eli Lilly and Company Lilly's oral GLP-1, orforglipron, superior to oral semaglutide in head-to-head trial Eli Lilly and Company Triple Dose of Semaglutide Enhances Weight Loss in Adults With Obesity, With and Without Diabetes Medscape MORNING BUSINESS REPORT: Mortgage refinancing applications, protein alternatives, weight loss drugs WFSB Novo Pops After Its Pill Delivers 'Significant' Weight Loss Investor's Business Daily Why weight loss drugs don’t work the same for everyone: The frontier of emotional eating EL PAÍS English Weight-loss strategies to protect your heart Harvard Health Novo jumps after Wegovy pill shows significant weight loss in trial, Ozempic found to reduce risk of heart attacks and strokes Sherwood News EASD 2025: REDEFINE 2 trial unveils meaningful weight reduction with CagriSema Pharmaceutical Technology Novo Nordisk pads case for Wegovy in a pill as oral obesity asset nears FDA decision - Fierce Pharma Q&A: TRICARE For Life Coverage of Weight Loss Medications TRICARE Newsroom (.mil) Lilly rounds out oral GLP-1 weight loss data, posts semaglutide-topping results in diabetes Fierce Biotech Heather Gay's Weight Loss: All About the Real Housewives of Salt Lake City Star's Health Journey People.com How Jelly Roll Lost Over 90kg in 3 Years – and Why He Wants the Men’s Health Cover Next Men's Health GLP-1 weight loss drugs may help Americans live longer: Study predicts 6.4% drop in deaths by 2045 The Times of India Beyond the scale wng.org Eleven years later and still going strong after weight loss surgery Baylor College of Medicine Blog Network - Daily GLP-1 receptor agonist pill leads to ‘significant’ weight loss The Pharmaceutical Journal Push MED Helps with Weight Loss WSPA 7NEWS Walking After Eating Isn’t Just A Trend. It’s Backed By Science And Delivers Real Results. Women's Health Ask The Expert: Weight Loss Medication WSPA 7NEWS Individuals taking semaglutide for weight loss experience less food noise than before - News-Medical First Generic GLP-1 Injection OK'd for Weight Loss MedPage Today Novo Nordisk’s Wegovy pill delivers 16.6% weight loss in people with obesity (NVO:NYSE) Seeking Alpha Weight loss drug semaglutide shown to be safe and potentialy more effective at higher dose – new findings The Conversation Bariatric surgery for weight loss shows greater long-term benefits than GLP-1 medicines Medical Xpress Woman says taking weight loss drugs changed her life for the better but warns of one thing Yahoo News UK Actor Lily Collins' drastic weight loss sparks concerns: Know about her past eating disorder The Times of India Fitness influencer shares how he lost 76kgs with just 7 simple habits and following THIS protein-rich die The Times of India Ask The Expert: Weight Loss Medication WSPA 7NEWS How Bariatric Surgery Paved the Way to Pregnancy Hackensack Meridian Health Triple Dose Of Ozempic Safe, More Effective For Weight Loss U.S. News & World Report |
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