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Posts tagged ‘metabolism’

Lose the Fat! How to get into shape after having a baby

How old is your baby? Well if you are like me after having a baby, there’s only a certain amount of time that passes before you feel embarrassed or silly saying, “I just had a baby” as your excuse as to why you are out of shape. It’s been said that it takes your body at least 1 year to be back to “normal” after having a baby. But, there are so many factors that decide what your shape will be. For me, I worked my butt off to get the weight off without compromising “supply” for nursing. That meant I couldn’t restrict my calories so aggressively to strip the fat off as fast as I would want. And let’s be honest here people, there is that slight mental advantage where you do allow for indulgences as you have that excuse for being out of shape, right?

But sometimes you just have to face it, take control, and get yourself back to healthy with no more excuses.
So what is the best way to lose the baby fat? And FAST! I mean I need it gone next week! Right? I know, I’ve been there! Assuming you have checked with your doctor and are in the clear to go for it, it can be a huge variable depending on your situation. But in general, it’s all trial and error in figuring out how to lose the weight.

I always get asked for help from people to lose weight. It’s a loaded question- because there are so many variables. Also, honesty is something some people don’t want to honestly admit all the time how they may not be living up to their end of the deal on exercise, or their diet is all over the board, or how they think a “this won’t hurt” bite of that won’t hurt their efforts. Well, it does.
As we get older, I tend to find that what worked for me last year, may not work exactly this year. General problems that people come across is they put so much ‘weight’ into the exercise portion of their results. Yes, exercise IS important, but I have seen many bodies come my way who exercise all the time, and they still look the same. The topic of your choice of exercise, is a WHOLE other topic. General rule and guideline we’ll go with right now, is to make sure you are exercising 5-6 times a week, both weight resistance and cardio.

When it comes to really transforming your body, your results are mostly dependent on what you do with your nutrition. You can try and take any fatloss pill to accelerate or stimulate fatloss, but that still doesn’t work if your nutrition is a mess.

TRUTHS
-YES, “that” will derail your efforts! – We nibble extra calories all the time and don’t think they add up, but seriously just having a couple hundred calories each day, adds up. Not to mention the off the wagon of blowing this day may play on your mind as you binge on all the goodies you have wanted because you will start again Monday.

– Water IS important! Generally try to get about 80-100oz a day.

 It IS important to measure! Get the measuring spoons, cups, and scale out because you will be amazed at what an actual serving is!

MY SUGGESTED/RECOMMENDED GUIDELINES:
1) Figure out what your daily caloric intake should be for a low activity day.This is the lowest amount of calories you will eat per day, and no, it’s not 1200 calories for everyone.
*Average a couple hundred extra calories on top of your low calorie range, and eat that amount about every 3-4 days in rotation.

2) Suggest dividing up 5-6 mini meals. Get away from calling them 3 meals and a snack. The brain will work more efficiently if you can keep it easier to count. Suggest keeping your mini-meals about the same amount of calories each time you eat.

3) Be sure to pair up your food with a carb/protein/fat almost every meal you eat. Generally have your starchy carbs in your morning meals and have your fibrous carbs in your afternoon/evening meals. Be sure to keep good fats in your diet and sometimes in each meal. Be careful to not have too much of a serving of the fats when you do, use your caloric range on each meal to guide you on how much.

4) If you stay up late, then you need to eat! If you are a night owl, gage that your last meal should be about 3 hours before bedtime. If you go to bed at 1am, then yes, you can eat at 10pm. Be sure to choose a fibrous carb and protein in this time. Or straight protein works well here too. If you aren’t sure what to have, go basic with greens and lean meat. Or you can make it easy and fix a protein shake.

These are some basic guidelines and the mistakes people tend to make when looking to lose the weight.
Important to get your vitamins, Omega’s, and suggest CLL.

I’m not a nutritionist, just a fitness professional. Just sharing what I have learned along the way.

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Are you Scared to Eat?

Do you REALLY believe that when you hear people say, eat more often to lose weight, that it’s true? Or do you think, “Well, for other people, but not MY body. I’ll gain weight if I actually eat!”

I struggled with this for the greater part of my adult life. Always challenged with eating too much, and gaining weight. When I wanted to lose weight, I was always successful when I barely ate anything or ate many “filler” foods like sugar free jello and salads! But ballooning back up as soon as I ate food again was just around the corner. I have always been into fitness and always had to battle with “looking the part.” Being a mesomorph, I would naturally have a stronger more muscular build, but I additionally would hold/gain fat easily if I wasn’t too careful.

It has taken me years to figure out how my body works, but mostly in general, how to have my body work for me. I struggled with the concept of eating more often because I didn’t understand how to plan my meals and the right amount of protein, carbs, fats and calories I should eat to reach my goals.
I still don’t count these grams and ratios exactly but now just match up what I know I should be eating and stay within a calorie range.

You may find some arguments on the myth of eating multiple small mini-meals a day as opposed to the traditional eating three meals a day concept. In my studies and experience, eating 5-6 small meals a day works for most people in achieving their desired body fat goals. Many reasons why this works to be true:

1. You are eating more often so you mentally feel “fuller” and not starving for the next meal
2. Your body is processing food more frequently throughout the day, thus making it “work, thus burning more calories

BUT- BEWARE!!

Some people think of eating 5-6 mini meals a day, but fail to plan and prepare! You can easily fall into the bad trap of eating TOO MUCH each time you eat!

Here are my suggestions to ensure you meet your weight loss goals instead of defeating yourself and going back to the, “scared to eat” problem:

1. Be as planned and prepared as you can to eat 5-6 small meals a day. If you like variety, plan each mini meal to have 2-3 options to choose from each day. Some people prefer the same thing everyday (that’s me). It decreases me having to think of what to eat, preparing food, and shopping is easier!
2. Know what your daily caloric intake should be for your body fat goal. For your goal, be sure to know what your maintenance caloric needs are, and then work on decreasing your caloric intake to lose weight up to no more than 2 lbs a week.
3. Start Simple! Avoid being too creative and “fancy” with the preparation of your food, especially if you are just starting out on trying to eat better and to eat more often.
4. Be sure to get enough protein! It’s easy to think of fruit, vegetables, and carbs when planning your meals. Each “meal” should involve a protein source
5. Supplement! You don’t always have to sit down for a plated meal. Using meal replacement or protein bars or shakes are a great way to “pop” food in so you are fueling the fire in your belly!

More importantly, this isn’t a diet, this is a lifestyle. Never “go on a diet”, because “going” is an action of forward process where a destination should be reached. Eating to work with your body to tweak out where you want to create and define it is where you may tighten up on your daily diet, but it is just that, a daily nutritional diet.

Exercise is highly critical in developing a strong body as you work to define it, but that’s a whole other topic! =)

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