Post pregnancy weight loss tips

We hear many post pregnancy weight loss tips, that aren’t safe, effective or simply don’t work. We understand that you’re eager to get your old body back but it’s critical that you remain patient and lose weight safely. While many celebrities may be able to get back to their beach-body selves straight from the delivery room, most of them don’t do it in the best possible manner that is good for them or their babies.

Moreover, celebrities have chefs and nannies to help them; this is something an average woman doesn’t t have. You have to feed the baby, change her diapers, figure out what to do when she cries and to top it all off, you have to work on losing those extra pounds too. This is quite stressful but you need to remain calm and create an action plan that works for you and your baby.

How long does post pregnancy weight loss take?

If you started at a normal BMI and gained around 25 to 35 pounds as recommended by your doctor during your pregnancy, it will most probably take you a little more than two months to return to your old weight — if you make mindful health choices and exercise.

If you were overweight and gained more during pregnancy as per your doctor’s recommendation, it may take longer and even up to a year to shed those pounds. It all depends on how committed you are and how sustainable and effective your weight loss plan is.

Is it safe to exercise after pregnancy?

Once your doctor has given you the green light, you can start working out but just make sure you don’t start out with an intense routine and not workout to the point of exhaustion. Start with easy exercises such as gentle stretching, pelvic floor exercises and walking until you’re up for a more intense routine. Build up the intensity and length of the workouts with time.

No time to exercise? Here are some ideas you should try:

1) Start dancing
You don’t have to be a great dancer to enjoy the weight loss benefits of dancing. Play your favorite songs and freestyle to them, this will help you have fun and make your baby laugh too! Not only will this give you a great workout, it will lift your mood as well as your baby’s too.

2) Let your baby help you
Hold your baby securely and try doing some squats, arm lifts and sit ups. You can even place your baby on your yoga mat and give him/her a kiss each time you descend during a push up. Just make sure you’re smiling and your baby will enjoy it too.

3) Move more around the house
After you’ve healed from your labor, move your baby’s diaper changing station to another floor or the furthest room from your usual mom-baby chill spot. This will force you to go up and down or walk a lot every time you have to change your baby’s diaper.

4) Take your baby for a walk
Put your baby in a stroll and try to walk at least 15 minutes every day, depending on how long your baby wants to stay in it. You can take her to the park, walk her down the street, at the mall or at a grocery store.

What about diet?

Crash dieting after having a baby, especially if you’re breastfeeding is a strict no because it affects the quality of the breast milk. In any case, speaking to your doctor about it is important.
Make sure you lose your weight at a healthy pace. Include more fruits and vegetables and other healthier choices and cut down on processed and junk food as much as possible. Not all calories are created the same, therefore, the calories and nutrients in an apple will help you stay healthy and lose weight much more effectively than the calories in a bag of chips.

Some quick tips that you can try include:

1) Drink plenty of water. Drinking more water is easy, effortless and cheap. Develop a habit of having a glass of water before, during and after feeding your baby as this will keep you hydrated and help you feel full.

2) Consume more fiber. Fruits, vegetables, quinoa, nuts and seeds and whole grains are packed with fiber. Fiber helps you feel satiated. Satiation is especially beneficial for weight loss because this curbs your cravings for high-calorie snacks.

3) Keep junk food out of the house. Stock up on single serving cups of yogurt (you can even store them in repurposed baby food jars) in the freezer so you can have them with fruit, nuts or honey each time you’re up for a snack. If you’re craving for something unhealthy really badly, purchase a single portion size only, enjoy the snack without guilt and never stock up on extras!

Enjoy safe and effective post pregnancy weight loss by following the above tips!

About Shomaila Issam

Diet right! Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the amount of calories you consume or increase the calories you burn through exercise. But skipping meals altogether can result in tiredness and poor nutrition. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain.

Best yoga poses for menstrual cramps

Can yoga posses really help with menstrual cramps? Yes. We are guessing it’s that time of the month when you suffer from cramps, headaches, bloating and feel nauseated. Most of the ladies just take a pain killer to alleviate pain while others consume sweets, salts, caffeine and alcohol to distract themselves from the discomfort or satisfy their cravings.

The result in most cases is the same; the pain doesn’t go away and even if it does, we are welcoming some side effects which could otherwise be avoided.

We have a better solution for your monthly menstrual cramps and that’s yoga.

Here are some of the best yoga poses that would help you get rid of those awful menstrual cramps:

Bow Pose:

This pose not only helps with cramps, but also comes handy in relieving constipation and respiratory ailments. In this pose, all your weight is on your navel, which helps in stimulating the organs of the abdomen. This helps in easing the cramps and also in regulating the flow of the blood to and from the uterus, thus relieving one from the pain and the bloating.

1. Lie down on your stomach
2. Keep your feet hip width apart and your arms by your side

3. Stretch out your hands and bend your knees so that your hands are holding your ankles
4. Breathe in and start raising your body from the front in a way that your chest is off the ground
5. Lift your thighs off the ground too at the same time
6. Make sure your body and breathing is stable, if it’s not, try to keep it stable
7. Hold the position for twenty seconds
8. While returning to the original position and releasing your ankles, remember to exhale

Note: Do not attempt this pose if you’re pregnant, have had recent abdominal surgery, have high blood pressure or have a neck or back injury.

Noose Pose:

This pose is best for soothing mild back, neck and shoulder pain and of course, menstrual cramps. In this pose, you stretch the muscles of your ankles, groin and back, which helps in stimulating the uterus (thus, easing the cramps), improving digestion and beating constipation.

1. Stand with your hands in the “Namaste” position, your back straight and your feet together
2. Now bend your knees and sit in a way such that your buttocks touch your calves
3. Exhale. Now, stretch your left hand over your right hand in a way that your forearm literally passes over your shin
4. The above movement would cause your back to twist
5. Now, take your right hand behind your back and hold your left hand with it. You can either hold the wrist of the left hand or you can interlock fingers, whatever makes you comfortable
6. Stay in this position for about fifteen minutes. Breathe gently in this entire time
7. Release yourself from this pose by releasing one hand and twisting yourself slowly out of this position

Tip: Don’t attempt to try this pose if you’re suffering from back, neck or knee injury.

Fish Pose:

Not only does this pose reduce menstrual cramps, it gives your skin a healthy glow too! He fish pose stretches out the muscles of your legs, chest, neck and back, thus giving you an instant relief from muscle aches. This pose also helps in getting rid of indigestion, gas and bloating.

1. Lie flat on your back with your knees bent and your feet flat on the floor
2. Straighten your legs and place your arms on your either side
3. Now raise your hips and place each hand under your hips. Make sure you raise one side at a time
4. Bend your elbows and try to raise your torso or upper body off the floor
5. Exhale while doing the above step
6. Tilt your head backwards with your chest out
7. Hold this position for 5 seconds
8. Inhale while resting your back on the floor

Note: Don’t attempt to try this pose if you’re suffering from a medical condition especially if you suffer form high blood pressure or have back or neck injury. If you are unsure always consult a medical professional before carrying out any of the exercises contained in this article.

About Shomaila Issam

What does the word 'yoga' mean? The word is derived from the Sanskrit word 'yuj', which means 'to unify' or 'to yoke'.

Simple steps to speed up post-op recovery

There’s no magic way to recover immediately after surgery however you can use the simple steps to speed up post-op recovery. In order to recover optimally, you need to obtain good nutrition which provides sufficient nutrients and calories and thus, speed up post-op recovery. Your body needs more nutrients to support its needs after surgery; therefore, it only makes sense to work on your diet first.

Your best bet would be to have foods rich in minerals and vitamins that will speed up healing, reduce your risk of infection, and provide you with maximum energy and strength while maintaining your weight. But before anything else you need to…

Follow instructions given by your doctor

This includes even the most minor instructions that may seem unnecessary for you. For example, your doctor may advise you not lift objects over a certain weight for a specific amount of time after surgery or your doctor may tell you to refrain from consuming certain foods, or avoid driving for safety. There is a reason behind every instruction given by your doctor so make sure you listen carefully.

Furthermore, even if you feel good physically, you need to ensure that internal healing has taken place as well. Avoiding doctor’s instructions will result in further complications such as excessive bleeding, tissue tearing, infection etc.

Eat right

You may feel nauseas or constipated post-surgery and this may have a negative impact on your appetite as well, causing you to eat less. However, it is important that you eat the right foods that promote healing.

Some foods and nutrients that may speed up recovery after surgery include:

1. Fiber

Some healthy choices include whole grains and whole grain bread, fruits and vegetables. Make sure you purchase goods that are fresh, organic, whole and unrefined. Avoid white flour and other refined goods such as sugar, bottled juices etc., because they may actually slow down the healing process. Cereals are also a great source of fiber but go for high-fiber, low-sugar choices. You can even just stick to a simple oatmeal.

2. Protein

Healthy sources of lean protein include lean meats such as chicken breasts, turkey and pork, seafood and several vegetarian sources such as lentils, kidney beans, soy protein products such as tofu and tempeh, nuts and seeds and green leafy vegetables. Most doctors ask patients to refrain from consuming red meat because of its high saturated fat levels that may trigger constipation.

Dairy, however, while being a rich source of protein should be used in moderation because it can cause constipation as well in patients. If you are having difficulty eating, consider supplementing your diet with protein powders after getting your doctor’s approval.  Consider having low fat dairy such as low-fat cheese or low-fat yogurt in moderation if dairy doesn’t get you constipated. Protein powders can be added to smoothies for a quick boost.

3. Fruits and vegetables

Fresh fruit and vegetables consist of fiber and vital nutrients required for healing after surgery. Make an attempt to have whole fruits and vegetables as canned or frozen products may have a lower nutrient content. However, if fresh is not available, the latter options are good too.

Focus on produce that is not processed. For example, have fresh whole fruits instead of bottled fruit juices or have fresh vegetable soup instead of canned vegetable soup.

However, having more fruits and vegetables may cause gas. If the bloating and gas causes severe abdominal cramping and pressure, consider decreasing your intake or taking a gas reliever (e.g. Beano).

Sources:

• http://whfoods.org/genpage.php?tname=newtip&dbid=12
• Dis Colon Rectum.2009 May;52(5):978-85. doi: 10.1007/DCR.0b013e31819f1416. An enhanced-recovery protocol improves outcome after colorectal resection already during the first year: a single-center experience in 168 consecutive patients.
• Indian J Plast Surg. 2013 Jan-Apr Diet, wound healing and plastic surgery
• Proc Nutr Soc.2003 Nov;62(4):807-11.The nutritional management of surgical patients: enhanced recovery after surgery.
• Nutr Clin Pract.2014 Dec 29. pii: 0884533614562840 Nutrition Adequacy in Enhanced Recovery After Surgery: A Single Academic Center Experience.

About Shomaila Issam

Do you understand the six stages of recovery? Shock, Denial, Anger, Acceptance, Coping. For more information on every step.

Source information taken from www.beyondblue.org.au/the-facts/recovery-and-staying-well

Causes of belly bloat

Have you swollen up and your abdomen feels really full and tight and all this happened overnight? If that is the case, then you’re probably suffering from a bad case of belly bloat.

No, a swollen or puffy belly does not indicate that you’ve gained weight; it’s highly temporary and can be prevented with a few changes in your daily habits. Bloating doesn’t only appear unsightly, it also causes discomfort and sometimes pain.

However, the good news as we mentioned before is that belly bloat can be prevented. But in order to find the treatment and prevention method, it is essential that you know the cause:

1. Eating too much, too fast

You know the feeling when you go to your favourite restaurant and you can’t hold yourself back from eating all they have to offer?

Never ever stuff your belly with more than what it can handle. We always suggest that you should eat until you are satisfied, not until you are full or stuffed.

When you eat too much or too quickly, you get bloated. Your stomach swells up in the morning and you could suffer from some possible nausea too.

Moreover, if you eat too fast, then you tend to swallow air along with your food. This results in excess gas and thus, you face physical discomfort. Experts say that you should take at least 30 minutes to finish your meal. Just remember, the process of digestion starts from the mouth, so chew properly in order to reduce stress on your stomach and prevent it from doing too much work.

2.  Irritable Bowel Syndrome

Another cause for bloating can be “Irritable Bowel Syndrome” or IBM. IBM is a condition that affects your large intestine and thus, causes many uncomfortable symptoms in which bloating is on top of the list. There is no home remedy for this and the wisest advice would be to go see a doctor as soon as possible. Avoid heavy meals during this condition so that your stomach has less work to do in terms of digestion.

3. Wheat Allergies and Lactose Intolerance

There is a chance that you might have either both or one of the mentioned allergies. However, you should be really certain that you are allergic to wheat or dairy before you decide to cut these two off from your diet. Self-medication or self-diagnosis has never been recommended by the doctors, therefore, you should see a doctor in your earliest free time so that he can confirm if you have the above said allergies or not. Find substitutes for substances you are allergic to and do some trial and error to check if you feel the same after elimination of a suspect item.

4. Constipation

Constipation is also one of the most common reasons of belly bloating. When there is too little consumption of fiber, liquids or physical activity, constipation happens. To avoid this, chalk out a daily routine in which you cater for all these three things. Maintain a diet that is high in fiber by consuming nuts, seeds, fruits, vegetables and grains. On average, women should consume 25 grams of fiber per day and men should consume 38 grams. Make sure you exercise regularly and keep yourself hydrated throughout the day. If it’s difficult for you to remember to drink water regularly, a water app might help.

About Shomaila Issam

'Fat takes longer to digest than protein or carbohydrates, so it keeps the stomach full longer. Avoid bloating by limiting fats in your everyday diet.' www.webmd.com/digestive-disorders/diarrhea-10/bloated-bloating