Weight Loss Tips for New Moms

New moms have an awful lot to contend with, so losing the baby weight often falls pretty low on the list of priorities. In addition, waking up every two hours to feed an infant leaves very little energy left over for exercising and preparing healthy meals. However, if the extra weight gained during pregnancy is not lost during the first six to nine months, it usually sticks around for good.

Nursing mothers need maximum nutrition, so foods must be chosen carefully so that mother and baby are both getting what they need. When you throw weight loss into this equation, it is necessary to choose foods that are very high in nutrients, but also relatively low in calories.

Superfoods

There are several great foods for new moms that satisfy the above conditions. Fresh fish, wild salmon in particular, is a great choice, as it is packed with omega-3 fatty acids. One of these fatty acids is DHA, which aids in brain and nervous system development. Sardines and light tuna are also rich in omega-3 acids.

Leafy greens such as baby spinach and kale are also good choices, as they provide tons of nutrients and only a handful of calories. Fresh berries such as blueberries, blackberries and raspberries should also be on your grocery list. Ensure that you are getting adequate calcium by consuming a few servings of Greek yogurt each week.

Breastfeeding

There are studies that suggest that breastfeeding will accelerate the rate of weight loss following pregnancy. This is still up for debate in the scientific community, but breastfeeding is great for your baby, and it also allows you to consume more calories each day and still drop those extra pounds you gained during your pregnancy. For best results, make sure the extra calories you consume are from healthy foods such as those mentioned above.

Increase Your Water Intake

Staying hydrated is crucial for anyone who is trying to lose weight, and it is especially important for nursing mothers. Another big perk of staying hydrated is that it decreases appetite and cravings. Much of the fluid we consume each day comes from food, so it is no surprise that being dehydrated increases hunger. Next time you are craving a snack, drink a glass of water and wait 10 to 15 minutes. More often than not, the hunger will have subsided. Drinking water may also speed up the metabolism.

Activity

This section is titled activity, not exercise. Do not make the mistake of thinking that you have to go to the gym to burn calories. Chasing a toddler around the house, scrubbing the floors, vacuum and going up and down the stairs 30 times per day in other words, staying active will get the job done just the same. When the weather is nice, put the baby in a stroller and walk around the neighbourhood. If you can get to the gym or do a traditional workout like yoga burn, that is great, but if not, just make sure you spend a good portion of your day moving around.

Yoga Can Improve Your Weight Loss

To be honest, yoga certainly isn’t the first thing on our minds when we are thinking about weight loss. But recent studies suggest that it shouldn’t be like that. Because yoga isn’t just some physical practice, but rather something that includes all aspects of life including our diet, mental attitude, and lifestyle choices. We should perceive yoga more as the holistic package that aims for cleansing and youthifying the whole body both inside and outside.

Traditionally, we approach weight loss as the physical problem and there is a tendency to focus on physical means like teaching about nutrition and exercising without giving too much attention to emotional and spiritual needs of an individual.

The problem with this approach is that we often connect the process of losing weight with struggling. With something we need to endure. It needs to be painful in order to be effective.

On the other hand, recent studies have shown that even a mild, restorative yoga can help us with weight loss. But not in a traditional way. Not by burning calories. But rather with stimulating changes in our minds and behaviors. That way the enchanted circle is broken and our weight and body shape will soon change.

The goal of this holistic approach is to see the bigger picture. We need to think about our minds and spirits, not just about our bodies. It is also important to ask ourselves why do we want to lose weight. Is it because of looks, relationships or simply increasing energy level?

To lose weight it is best to do yoga 3 times a week and do different exercises to speed up the process. And also combining different yoga styles with other physical activities such as hiking, swimming or running can help us achieve that dream body we have always wanted.

Because of everything listed above we can say that the benefits of yoga for losing weight are both psychological and physical. The yoga practice makes us look into ourselves with compassion. As our skills grow, the feeling of psychological and emotional reality is changing. It becomes less influenced by outside world and modern culture and more influenced by our inner value system.

With combining effects of self-acceptance we are increasing the consciousness of the body. And that is a natural side effect of a regular yoga practice along with increasing our ability to achieve our ideal body weight. And finally, we must not forget that above all yoga philosophy teaches its students to approach their bodies with compassion and understanding.

Finally, I recently tried out a new yoga program by Zoe Bray Cotton, and can highly recommend you read about it here.

A Few Healthy Foods for Women

Women are constantly looking for different kinds of healthy foods to add to their diets so they can live a long and healthy life. The effect that some foods have on women have been proven to be different than what they have on men in some cases. Some foods can also prevent and reduce the risk of obtaining some serious kinds of diseases including cancer, diabetes and heart disease. Also, they can help with weight loss and keeping your skin looking clear, smooth, and beautiful. If you are eating the following foods recommended already, than keep up the good work! If you aren’t, then it’s time to consider making a trip to the grocery store and loading up your shopping cart.

Greek Yogurt

Yogurt can provide you with a great amount of calcium, and it is also rich in immune-boosting bacteria. But not just any kind of yogurt. When compared to regular yogurt, Greek Yogurt has proven to be the healthier and more beneficial choice. It has twice the protein which is great because more than 30% of women don’t get enough especially those that are over the age of 40. Any kind of Greek Yogurt will give you the needed benefits, but it’s always a good choice to look for the low fat kind.

Simon is probably one of the best sources for omega-3s and the richest source of vitamin D. The essential fatty acids found in salmon have a surprisingly wide range of benefits. Some of these benefits include preventing some types of illnesses, aiding in your weight loss, boosting your mood and performance, smoothing and clearing up skin, and minimizing the side effects of arthritis. Unfortunately, not too many people are taking advantage of this simple way to get those benefits.

Beans

It’s a bit difficult to imagine a food that is more healthier than beans. As much as 17g fiber can be provided in just a small cupful of beans. Beans provide dozens of key nutrients that women aren’t getting enough of including potassium, calcium, and magnesium. Also, they’re loaded with protein and can assist in weight loss.

Nuts

In a nutshell (pun intended), recent studies have proven that just a half a cup of nuts a day can greatly reduce your risk of getting heart disease and diabetes. Many nuts, especially walnuts, are paced with omega-3s. Hazelnuts contain an amino acid that lowers blood pressure knows as arginine. They may also lower cholesterol as well. I suggest eating them plain, or keeping a small bowl of nuts on you at all times so you can sprinkle them over salads, cereal, yogurt, and anything else you can think of. Also, try your best to incorporate nuts in the meals that you prepare at home.

Those are some healthy foods that women need to work on getting more of. Considering all of the health benefits that these foods offer, it’s crazy not to take advantage of them. So next time you go grocery shopping add these foods to your list and incorporate them into your diet.

Exercise Routines for Diabetics Tips

Many people who have diabetics depend on medication to treat their conditions. It is easier for them to take a pill than to go for a jog or take any other form of exercise. Unknown to them, exercise is one of the most effective methods of dealing with the condition. Physical exercise helps you maintain your blood sugar within the desired range. During exercise, insulin absorbs glucose in all body cells giving you energy for physical activities.

Reasons for exercising

Physical activity helps to burn down calories. If you have excess weight, you will lose some of it or maintain the level you want. Diabetics who exercise regularly boost the response of their bodies to insulin which helps to keep glucose at the right levels. When a proper exercise plan is followed, it reduces the need to use medication or avoid it completely.

Exercising improves blood circulation mainly in the limbs where most diabetics have problems. Stress levels can be high among diabetics. The stress level can be reduced through regular exercise. Diabetics are at a high risk of suffering strokes or heart attacks especially when they have high levels of blood pressure and cholesterol. These levels can be reduced through regular physical exercise.

Starting an exercise plan

Before starting out on an exercise plan, you should consult your doctor first. This is important because it will help you avoid any strenuous exercises that might put your health at risk and go for more relaxed workout. Your health expert will recommend the best exercises for you. You should have the right shoes and other gear designed for the exercises you intend to start.

Start with low intense exercises like walking, riding or swimming. As your body gets used to the exercises, you can increase the frequency. While out exercising, you should always wear a tag indicating your condition. This will help you get the right treatment in the case of an emergency. Do not get involved in exercises requiring lifting weights which can trigger a rise in blood pressure.

Diabetics with feet problems should avoid jogging and consider swimming and riding since the two exercises are less straining on the feet. Every period of exercising should be started and ended with five minutes of stretching. This should be done irrespective of the intensity of the exercise one has taken.

It is not easy to determine how often one should exercise as this will be determined by individual circumstances. You should exercise at the same time and duration every day. This is good at maintaining control on blood sugar levels. If you are not able to exercise every day, ensure you have three sessions every week of 45 minutes each.

When going out to exercise, you should ensure you have eaten a meal with high carbohydrate content. If you plan to have an extended exercise session, you should carry a snack in case your blood sugar is too low and you lack energy to continue. It is advisable to test your blood sugar levels before, during and at the end of your session. Avoid exercising if the blood sugar level exceeds 240.