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How to lose weight after pregnancy? Top tips for shedding the baby weight

Introduction

After the bundle of joy comes the bundle of extra pounds, as many new moms know all too well. Your body will change dramatically during pregnancy, and when it’s all over you may find yourself heavier than you were before your pregnancy. If you’re looking to how to lose weight fast after pregnancy, there are some things you should keep in mind. Here are top tips for shedding the baby weight so that you can get back into your regular clothes.

Use your body as a tool

Postpartum weight loss is more than just a diet. In order to lose weight after pregnancy, it’s important to focus on what your body can do, not how much you weigh or how skinny you are.

Use your body as a tool for everything from breastfeeding to dancing with your kids (and keeping up with them!) — rather than as an aesthetic standard by which you measure success.

It’s also crucial to realize that losing weight after pregnancy doesn’t have to be all-or-nothing; research shows that women who lost anywhere between 5 and 15 pounds were able to improve their health outcomes and lower their risk of chronic disease. So don’t set unrealistic goals for yourself, but remember that every pound counts!

Get more sleep

Sleep deprivation has been shown to make food more rewarding, alter hunger hormones and contribute to weight gain. Getting a good night’s sleep can be especially difficult during pregnancy, when your growing belly makes it hard to find a comfortable position.

As any new parent will tell you, quality sleep is crucial for daytime alertness. To lose weight after pregnancy, prioritize your sleep schedule—nap when your baby naps (or take short ones if you can), go to bed at a reasonable hour and get up with enough time left in your day so that you don’t have to rush out of bed in the morning.

Also try these tips for getting better sleep each night. In addition to eating healthy foods, there are also certain things you should avoid doing if you want to lose weight. Try not smoking or drinking alcohol excessively as both habits are unhealthy and promote obesity.

Avoiding fast food is another great way to prevent weight gain. Fast food restaurants offer high-calorie meals that often contain high levels of fat and sugar. If you must eat fast food, choose a meal that contains grilled chicken or fish instead of one containing beef or pork.

You should also avoid processed meats such as bacon, sausage and hot dogs because they contain large amounts of saturated fats. Other types of unhealthy foods include French fries, potato chips and fried chicken wings.

Quit drinking alcohol

Alcohol makes it easier to pack on pounds after pregnancy because it contains a lot of calories and very little nutritional value. You may be able to work in a drink here or there, but if you’re serious about losing weight, cutting alcohol is one of your best bets.

It will lower your metabolism and make it harder for you to drop pounds. Also, since most alcoholic drinks are high in sugar, ditching them will help keep your calorie intake low as well. Instead, opt for healthier beverages like water or unsweetened tea.

A lack of nutrients can lead to sluggishness, bloating, and fatigue. Plus, if you aren’t careful with your diet while cutting out alcohol altogether, you could wind up consuming more calories than normal and gain weight instead of lose it! That’s why it pays to include healthy foods in your plan even when giving up something indulgent like booze.

Start tracking everything you eat

Most moms-to-be start a food journal during pregnancy, so why stop when your bundle of joy has been born? Keeping track of your diet is an excellent way to weigh loss after pregnancy—plus it’s time consuming, so you have less time to snack. And while tracking every morsel that goes into your mouth is tedious, it’s worth it.

According to Prevention magazine, those who consistently monitored their diet lost nearly twice as much weight as those who didn’t track. If you need help staying on top of things, try using one of these tools for weight loss after pregnancy. It might seem like overkill at first, but soon enough you’ll be weight loss without even thinking about it.

Exercise intensely

Remember that post-pregnancy weight loss is not a quick fix solution. Your body just gave birth and it will take time to bounce back to your pre-pregnancy state. However, if you make exercise a priority after having a baby, it will help you lose weight quickly while helping you to stay strong. Try lifting weights or interval training classes at least three times per week.

In addition, remember that diet is just as important as exercise in postpartum weight loss. Postpartum diets should be healthy (avoid junk food) and nutrient rich (healthy foods help speed up metabolism). You can also try following a high-protein diet like popular diets like keto or paleo since protein helps build lean muscle mass, which helps with burning fat faster. And, of course, do not forget about breastfeeding!

Breastfeeding burns calories because of its demand on your body’s energy. In fact, breastfeeding burns around 500 calories per day—more than an hour of moderate exercise! Additionally, breast milk itself is extremely nutritious and contains all sorts of vitamins and minerals necessary for both mom and baby. Don’t worry if you’re not breastfeeding though—you can still eat well even if you’re bottle feeding by incorporating plenty of whole grains into your diet to ensure you get enough fiber every day.

Schedule exercise time into your day

Working out may seem difficult to squeeze into a busy schedule, but it can be as simple as taking a brisk walk after dinner. Exercise whenever you can, especially in between appointments and chores. If you want to take your workout routine to another level, consider joining a recreational sports league.

It’s not just adults who benefit from exercising with others; children do too. You’ll both improve your fitness levels while getting social time with friends or family in your community at scheduled intervals. Be sure to check out local parks and recreation departments for programs that are available in your area.

These classes and programs also provide an opportunity to meet other parents whose kids attend school with yours. Plus, many cities offer free exercise classes on certain days of the week. Look online to find these opportunities near you. Just remember to ask about insurance coverage before enrolling in any program.

If exercise isn’t something you’re used to doing regularly, start slow and work up to more vigorous activity over time by building up your endurance . Also keep in mind that diet is important when trying to lose weight after pregnancy so be sure not to overdo it on unhealthy foods during recovery.

A healthy lifestyle will set you up for success long-term so try not to beat yourself up if you slip up now and then—it happens! Remember what works best for each individual is different so don’t compare yourself with anyone else’s results!

Develop good habits

Adopting new, healthy habits is a great way to lose weight—and more importantly, keep it off. Try eating five small meals throughout your day to help curb cravings and keep you feeling full until your next meal.

Exercise in short bursts of at least 10 minutes each session, as that’s been shown to be most effective for weight loss. And don’t forget to get enough sleep; while losing sleep can make you gain weight, getting too little sleep may also slow down your metabolism so that you burn fewer calories than normal.

Aim for seven hours of shut-eye per night if possible. Finally, set realistic goals. Losing 20 pounds in two weeks isn’t realistic unless you have some serious willpower! Instead, try setting smaller goals like losing one pound every week or cutting out 100 calories from your diet each day. Over time these will add up to major results!

Use online resources

With more and more women giving birth to their first child later in life, doctors are seeing a rise in obesity among pregnant women. If you’re over 35 or overweight when you conceive, your doctor may suggest that you have a nutritional consultation to help manage weight gain. One option is going online for resources such as MyPyramid Plan for Moms .

This government-sponsored website offers diet tips from celebrity moms—including Amy Poehler, Gwyneth Paltrow and Jessica Alba—as well as basic advice about physical activity and healthy eating during pregnancy.

But no matter where you look for support, be sure to check with your doctor before making any drastic changes to your diet or exercise routine. Just because something is recommended by a celebrity doesn’t mean it’s right for you!

Final Words

You may have put on some weight during your pregnancy, but it’s important not to lose too much too quickly. In fact, new moms should gain between 11 and 16 pounds in their first postpartum month, according to research from Ohio State University.

It’s also a good idea to speak with your doctor before you start any diet or exercise program, particularly if you’re breastfeeding. In addition to helping you lose weight safely, he or she can offer guidance on how much weight is right for you and how many calories you need each day depending on your age, height and activity level.

Your health care provider will also be able to let you know what kinds of foods are best for nursing mothers and whether there are any foods that could harm your baby.

indoor workouts to lose weight

8 Best indoor workouts to lose weight for the rainy season

Indoor workouts to lose weight for the rainy season

Inside your house, you can do quite a few indoor workouts to lose weight in the rainy season when you don’t want to go outside. When it rains, there are fewer people in your neighborhood, so walking outside can be dangerous, especially if you get caught in the rain and get wet. It’s much safer to do some weight-loss exercises inside while watching TV or listening to music. Here are some of the best  indoor workouts to lose weight when it rains outside.

 Spot jogging

Jogging is one of best at home exercises for weight loss. However, because it’s usually done outside during nice weather, jogging can get overlooked during times like fall and winter when it rains a lot.

Spot jogging, on the other hand, is much more suitable for inside conditions. Spot jogging allows you to get in your daily jog while getting fresh air by only stepping out into your backyard or into a nearby park when necessary (like if it starts pouring).

If you do spot jogging while watching TV or listening to music, then you are also doing exercising two tasks at once—and therefore burning more calories than usual. It’s not a coincidence that many celebrities have private gyms installed in their homes.

In fact, most wealthy people who have gym memberships rarely use them, as they prefer to workout from home. A good place to start with spot jogging is by taking small steps up and down each flight of stairs until you reach 20-30 minutes per session (usually 3-4 flights per session).

If running up stairs doesn’t sound fun for you then try jumping rope indoors instead which requires less space and is just as effective for losing weight.

The Plank

This is one of my favorite best home workout for weight loss exercises, as it works so many different muscles in your body. This exercise doesn’t require any equipment—just a smooth surface and your own body weight.

Start by getting into push-up position with your hands slightly wider than shoulder-width apart. Lower yourself down until you are at an incline that feels comfortable (but not too easy) on your shoulders, back, and arms.

Then raise yourself back up again by straightening out your arms. That’s one rep! Do 10 to 15 reps of these at a time for two or three sets when you need an effective but quick home cardio workout for weight loss!

Yoga

While yoga might not be as trendy as it once was, there’s still no denying its many benefits. In addition to being a form of exercise, it’s also a fantastic way to calm your mind and achieve inner peace.

Whether you’re just beginning with yoga or already have a good foundation, you can always try new things and push yourself to take your practice further than before. Incorporating other types of activities in with your routine is a great way of challenging yourself and keeping things interesting.

When you start sweating, remember that yoga is all about getting comfortable with discomfort—and once you do that, it gets much easier!

And if you’re looking for something to try, why not challenge yourself with some new poses? Head over to YouTube and search for rainy day yoga, or similar searches.

You’ll find plenty of videos that focus on trying out different poses—and once you get started with yoga, be sure to check out our top five beginner yoga videos if you need more guidance.

No matter where you are in your practice, remember that it’s all about slowing down and taking time out to unwind. If there aren’t any classes nearby, don’t worry—all of these exercises can be done in your own home!

Skipping

Taking a trip to your local gym or health club is probably not on top of your Things to do in a downpour list. But, you don’t have to skipping working out just because there’s rain outside.

There are plenty of effective workouts you can do right in your own home—without having to don a soaking wet swimsuit. With these great home workout ideas, you can stay fit while keeping those puddles at bay!

And once you find something that works for you, stick with it; studies show that consistency is key when it comes to staying healthy and losing weight.

Just make sure to keep things interesting by switching up your routine every few weeks. Your body will thank you later!

Strength training

During a long, rainy winter or a steamy summer, it can be tough to keep up your workout routine. There are plenty of great exercises you can do at home (or even in a hotel room while on vacation) that don’t require any equipment and that take very little time out of your day.

Strength training is one of them; it’s great because it’s focused on using your own bodyweight as resistance which means you don’t need weights or other equipment—just some space and time. If you need help with form, check out videos online or books/DVDs from your local library.

One of my favorite moves is planks: hold yourself in a push-up position for 60 seconds, rest 60 seconds, then repeat. It takes about two minutes total and works all major muscle groups including arms, chest, back and core.

Other good moves include lunges (try holding dumbbells), squats (you can also try doing squats with your hands behind your head) and burpees (which work multiple muscle groups).

You could also try running stairs if you have access to them! The key here is finding exercises that work multiple muscle groups so you get more bang for your buck when working out without having to spend more time on cardio.

Pilates

Many people look at Pilates as a way to stay in shape, but it’s also one of the best ways you can prevent injury and build muscle. As a low-impact workout, Pilates is also very appropriate if you suffer from weak joints or arthritis.

This workout builds strength and flexibility while focusing on core stability—you’ll get an effective workout without putting stress on your joints! If you’re interested in trying Pilates, start with beginner exercises like wall stretches, planks, leg lifts and tabletop exercises; these are all great moves that will help strengthen your core while toning muscles without causing strain.

Once you’ve mastered these moves, try more advanced Pilates exercises like back bends and hip circles. Remember: No matter what level of exercise you’re at, be sure to always take breaks when needed and breathe deeply throughout your routine.

Squats and lunges

You can do squats and lunges just about anywhere, so you don’t need a gym membership to work out. Squats and lunges will work your lower body without any specialized equipment or crazy moves.

For example, try alternating lunges: Stand in front of a chair with your hands resting on it behind you. Step one foot back and lower your body into a lunge, bending both knees until they form 90-degree angles.

Rise up from your lunge with control, then repeat by stepping forward with that same leg. That’s one rep; repeat 12 times total. When you’re done, switch legs and repeat again.

The best part? Lunges are a great way to warm up before a run—or even to sneak some exercise into your lunch break at work! To make them more challenging, hold weights in each hand as you lunge. If you want an extra challenge, add some hops between each lunge!

Zumba

Not only is Zumba a great workout that you can do in your own home, but it’s also loads of fun. Plus, there are no special requirements – all you need is a positive attitude and some space.

Set up some speakers and blast music while you shake, dance and sweat through a class that blends Latin music with an aerobic workout. Zumba will leave you feeling like you just finished an entire day at spin class or even some cardio circuit training — without having to leave your house!

This high-energy workout incorporates several movements: steps, pivots, kicks, hip hop moves and more. A full hour of Zumba burns about 500 calories per person.

You can find free classes on YouTube or try out DVDs if you prefer instructor-led sessions. There are plenty of options for every fitness level from beginner to advanced.

To start burning fat as soon as possible after each class, make sure to perform a few minutes of intense ab work by squeezing in planks between rounds of zumba songs or performing superman exercise s when they’re not active enough.

If you want more variety than what zumba offers (and let’s be honest…you really want it), consider taking yoga classes at local studios and gyms instead.

Final words

To complete your workout in a convenient way, consider some household objects that can help you. For example, to improve your flexibility and balance, use a laundry basket or jump rope.

Invest in a cheap hand towel and fold it over several times so you have more resistance. Place it on a bench or chair and grab each end with your hands. Stand with one foot on top of towel about two feet from chair, then keep your shoulders relaxed as you slowly squat down.

Return to standing position with control. This is an effective exercise to work your quadriceps and glutes. If you’re looking for a total-body exercise, try using a broomstick or rake instead of a hand towel.

You can also make your own weights by filling empty plastic bottles with water or sand. Fill a few bottles at once and place them in a bag. When you’re ready to lift, just pick up the bag and go! You don’t need any fancy equipment to get fit—just creativity!