Play the weight loss game

Gaining weight during pregnancy is healthy and natural, but many females want to come back to their pre-pregnancy bodies. But you need to exercise carefulness when dropping your baby weight. Just as its best to put on weight gradually and continuously during pregnancy, you need to be slow shedding your weight after pregnancy. Here are some guidelines for weight loss after pregnancy.

Breastfeeding

One good way to weight loss after pregnancy is to breastfeed! It is a good idea of pairing breastfeeding with other forms of post-partum weight loss. One of the reasons your body gain weight during pregnancy is to help you store the energy for breastfeed. Breastfeed costs about 200 to 500 calories per day. Therefore take benefit of shedding calories the way your body normally intended –

Start breastfeeding your baby to lose weight without trying!

Exercise

There are many advantages of exercise after pregnancy. It will help you drop those excess weight put on during pregnancy, relieve post-partum depressive disorder and, as opposed to diets, it wont intervene with your breastfeeding.

Its important that you convenience your way into exercise again. It is recommended to wait for at least six weeks after a vaginal birth and eight weeks after a c-section to start any kind of exercise. It is suggested that you practice low-impact workouts such as going for walks, swimming or yoga exercise. Come up with a personal exercise routine something you can adhere to and find the company of a companion or new mom.

Begin slow: 10-minute exercise should be tried first and then improved when you experience more assured. Keep a 30-minute restrict on your exercise and stop instantly if you begin to experience light headed or short of breathing.

Work Out at Home

There are many exercises ideal for weight loss after pregnancy that can be conducted at home. Yoga training workouts are ideal for in-home working out. If you took yoga sessions before or during your pregnancy, put on some calming songs and practice those exercises.

Pelvic Floor Strengtheners

Another essential area to focus on is the vagina: it needs to tighten up after that child has passed through. A good way to do this is with Kegel crunches, as you can practice these essentially anywhere. Basically tighten the muscle tissue of the vagina as if trying to get rid of the circulation of pee and count to five. This will increase circulation to the hips while tensing the muscle tissue.

Healthy Weight Loss through Healthy Eating

Next to exercise, diet plans are the best way to weight loss after pregnancy. Discuss with your medical professional about what meals are important for the ongoing health of you and your child. Concentrate on nourishment, not on weight loss diets! If youre breastfeeding, your childs nutritional needs overshadow your need for a slimmer body.

Go For a Walk

Going for walks is one of the best exercises around and it doesnt even require any special equipment. All you need is good footwear, excellent climate and your baby, of course! This very realistic exercise has now been made popular on YouTube. This exercise is developed to start six to eight weeks following child birth and is developed around your childs needs for pleasure.

Pregnancy and weight gain is a natural process and is healthy for you and your new born. Therefore, when trying for weight loss after pregnancy, be sensible and dont captivate extremes: no fast meals binges and no superstar diet plans. Weight loss diet in addition to training is the most secure and best way to get back your pre-pregnancy body.

The fruit Garcinia cambogia is also known by various other names like brindall berry, gambooge, assam fruit etc. In recent times this fruit, has come into the lime light because it is supposed to induce weight loss. This particular fruit is grown in the coastal area of India (Kerala or Karnataka); it grows in the southeastern region of Asia and central as well as western part of Africa. The Garcinia cambogia fruit is generally pale yellow or green in color and appears like a small size pumpkin.

The statement that Garcinia cambogia helps to lose weight was first put forward by Dr. Oz in the year 2012. Dr.Oz went ahead to promote the extract of this particular fruit and termed it as a magical weight loss aid. Dr. Oz and his supporters said that the extract of the fruit Garcinia cambogia contains Hydroxycitric acid and this acid is the main component that helps to lose weight. According to these people the extract of the Garcinia cambogia fruit is supposed to work on two different levels. Firstly, it is believed to suppress the appetite of a person and secondly it is supposed to stop the production of fatty cells. Other than this Garcinia cambogia extract is also supposed to lower blood pressure and bad cholesterol, it is also supposed to improve metabolism and strengthen the immunity system of a person.

The bold statement made by Dr.Oz that Garcinia cambogia extract can be considered as the most effective way for weight loss raised the hope of people who are eager to lose weight. However, people are quite speculative about this fruit extract and so we often find people asking the question, does Garcinia cambogia work? In order to answer this question we must first consider the result of a certain researches. According to a meta-analysis it is found that the extract of Garcinia cambogia may possibly have small as well as short-term weight loss effects and it may also be accompanied by side effects like hepatotoxicity. When a person consumes the extract of Garcinia cambogia he may suffer from various discomforts like nausea, mild headache, sleepiness etc.

To understand the effectiveness of Garcinia cambogia extract another scientific research was conducted in the year 2005 on male overweight rats. According to the study the rats showed substantial weight loss but testicular atrophy as well as toxicity was also revealed. Due to the negative result of most of these researches, scientists do not believe that Garcinia cambogia can help people to lose weight.

Your average calorie intake per day to lose weight is dependent on a range of different factors. The obvious are gender, total weight, body composition, height, and activity level, but there are many others. But it doesn’t really matter as the rules of weight loss are the same for all! And it is possible, in fact easy, for YOU to lose your excess fat and look and feel fantastic! Calorie deficit is the only way to lose weight

If you want to lose weight, to get rid of those love handles, then you need to be in calorie deficit. This means that you have to, on average, burn off more calories than you consume through you food. If you want to avoid liposuction and dangerous surgery, then this fact is inescapable. Let me write this another way.

If you burn off more calories than you consume, then you will lose weight.

I always tell people to remember this statement. It’s the single piece of information that should be etched into your brain to help with your weight loss. Remember it, because if you want to lose a stone, 2 stone, or more, it is the only way you will succeed!

Working with the numbers to find your average calorie intake per day to lose weight

To understand your average calorie intake per day to lose weight, you’ll have to understand the numbers. By this, I mean how many calories your body requires and how many calories you should reduce your food intake by.

The average female, each day, requires around 2000 calories to sustain the body’s needs. That’s to fuel all body functions and cater for a day’s physical activity. For a man it is a little more, around 2500 calories.

If you were to eat more than this on a regular basis, then you will consistently, little by little, gain weight. Fat weight.

Similarly, if you cut your calories so that you consume less than this (and/or increase your calorie expenditure through physical activity like exercise), then little by little you will lose weight. That’s because your body will have to eat into your fat stores in order to sustain its needs. This is calorie deficit!

How does calorie deficit relate to weight loss?

In 1 pound of human fat there is very near to 3500 calories of energy. This is another extremely useful piece of information. With it you can now estimate very accurately how much weight you can lose over a set period of time.

This means that when your calorie deficit reaches 3500 calories, that is when your body has to eat 3500 calories of your fat stores to sustain its needs, then you will have lost 1 pound of weight. You scales will show that you have dropped by a pound.

So you can see how there is a direct correlation between your calorie deficit and how much weight you lose.

But let’s get to the nitty gritty. Let’s say that you want to lose 1 pound per week. You already know that 1 pound of fat contains 3500 calories. That means that each day, if you have an average calorie deficit of 500 calories, over a period of 1 week you will lose 1 pound (that is, 3500 calories spread over 7 days).

How fantastically easy is that? All you have to do is reduce your calorie intake by 500 calories per day and each and every week you will lose 1 pound. Once you hit your ideal weight, you can up your calories to maintain your weight.

So for the female of the species, if you reduce your calories to around 1500 calories per day on average, and men to 2000 calories, then you will lose 1 pound per week.

A healthy calorie intake per day to lose weight safely

I know you want to lose weight as quickly as possible. Everyone who wants to lose weight does. It might be a wedding coming up, or your summer holidays, or you just want to feel good in your clothes.

Unfortunately, there is no miracle diet, however much some people search for it. But armed with the knowledge above, and a little bit of effort, you can learn to count calories and lose your excess weight. And more importantly, keep it off, even whilst enjoying your food.

Having said all the above, though you are reducing your average calorie intake per day to lose weight, you shouldn’t restrict your daily calorie intake by more than 500 calories. This is because your food contains more than just calories. It contains all your vitamins, minerals, and fibre to keep you healthy and strong, and keep your immune system fighting off bugs.

But that doesn’t mean to say you couldn’t lose more than 1 pound per week. You can simply increase your physical activity to burn off more calories. Again, don’t overdo it. A weekly weight loss of 1 to 1.5 pounds is considered healthy. More than this is probably too fast to be considered healthy.

How much weight do you really need to lose?

It is a great idea for you to know how much weight you need to lose before you start you new regime. That way, you can break your target down into manageable chunks.

Use the BMI Calculator to give you a good indication.

Though it has its limitations, especially when estimating for very muscular people, the BMI calculator is a great tool. Try it and see for yourself.

I know it can be quite demoralizing when you can’t shift your weight, no matter what you do. But you can do it once you know how.

For the full benefits of health related fitness you must include aerobic exercise routines into your overall exercise plan.

Obviously the amount of aerobic exercise you do, and the specific aerobic activities you perform, will largely depend on your ultimate fitness goal. For example, if you’re training for a marathon you’ll have to incorporate a lot more endurance running into your workout routines than swimming or cycling.

But if general fitness is your goal, as in working all the components of fitness that contribute to health related fitness, then you’re better off adding several aerobic exercise routines to your arsenal.

By adding several different types of aerobic exercise, you’ll get a much better overall muscle conditioning than performing a single exercise repetitively. This is good as it will help reduce the risk of picking up an injury, the last thing you want to do!

So What Should Your List of Aerobic Exercise Routines Contain?

What comprises your list of aerobic activities is purely down to personal choice. It doesn’t really matter for general fitness, so long as you get your heart and lungs working for an extended period of time. The benefits of aerobics are the same whatever your chosen activity.

If you are only just embarking on your home fitness journey then take a look at this short list of aerobic activities to give you some ideas. But you probably already have an idea of the exercises you want to do.

Try and pick at least 3 of the exercises, and as an absolute minimum pick 2. You should alternate between these aerobic exercises so you get an all over good muscular balance.

Picking several exercises also has the added benefit of helping to keep your motivation high. As I always say, the importance of motivation in achieving your fitness goals is just so…important! Without motivation to exercise you’ll be forever stuck at the start line.

Example Aerobic Exercise Routines

As an example we’ll take a quick look at adding running or jogging to your list. If you’re new to running you’re best off looking into a beginners’ running program to get the most out of it.

You want to build up gradually, aiming first for endurance and then looking at your speed afterwards. Say your fitness goal is to build up to an hour of endurance running. Start off running twice per week and add another one or two sessions of aerobic exercise, but of a different activity.

Begin by running for 5 minutes following by 5 minutes walking, and repeat this for 30 minutes. Each week add a further 5 minutes running/walking. Once you get to an hour, start increasing your running time each week whilst decreasing your walking. Go for 6 minutes running and 4 minutes walking, then the following week go for 7 minutes running and 3 minutes walking. And so on until you reach your fitness goal and can run for a solid hour.

Once there, if you want to progress, you can start adding HIIT training or Tabata training to increase your speed and aerobic capacity.

You can do something very similar with cycling, rowing, swimming, etc. It’s all about progressively increasing your physical stress until you reach your ultimate fitness goal. There is a growing array of free workout plans that you can use to get you started or to add something new to your existing aerobic exercise. See what you like, use it or change it as you wish. You can even add your own workout plan to the list if you think the home fitness community might benefit.