How to Lose Your Mommy Tummy
By Brenda Stokes
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| You've just welcomed your little one into the world and you couldn't be happier. Or more exhausted! The thought of doing anything other than eat, sleep, and take care of your newborn may seem to be an impossible task, but throwing smart weight loss into the mix is possible. After all, you may be proud to be a mommy, but that doesn't mean you want the tummy to prove it! | ||
Be Nutrition-Minded Eating right is the first step to losing weight and living healthily, but as a new mom, it can be difficult to prepare nutritious meals or even sit down to eat regularly. That is why "one-handed health eating," is so important for new mothers, says Lisa Talamini, RD, Chief Nutritionist for Jenny Craig . "Focus on easy-to-eat, nutritious foods that can be eaten as you hold your baby," Talamini suggests. Items like tuna kits, handheld soups, veggie sticks, and canned fruit make excellent "anywhere" snacks. | ||
| Talamini also suggests breaking away from the traditional meal plan most people follow. "A baby is not on a three meal-a-day schedule," says Talamini, adding that "eating multiple mini-meals during the day can help keep your energy level up for the new demands of motherhood." The main thing to keep in mind with these "mini-meals" is balance. Be sure each has a little bit of protein, fat, and carbohydrate to keep you going throughout the day. Talamini suggests simple meal ideas such as cheddar cubes with apple wedges and a small handful of cashews, or a mix of carrot sticks, broccoli florets and pea pods with smoked turkey slices. | ||
| To maintain your overall health, nothing is more important than staying hydrated, especially if you're breastfeeding. "Water, milk, coffee/tea and fruit/vegetable juices all count towards meeting your fluid needs," says Talamini. | ||
Focus on Health, Not Weight An important thing to keep in mind when trying to shed those pregnancy pounds is to be realistic. "A good goal for weight loss is one to two pounds per week," says Talamini. This slow and steady weight loss enables moms to safely lose weight and maintain the extra energy needed to fulfill the roles of motherhood. | ||
| If you are breastfeeding, your weight loss goal should be even lower at about one-half to one pound per week to maintain a healthy milk supply for your baby. It may not seem like much, but keep in mind "It took nine months to put the weight on, so give yourself nine months to take it off," says Lisa Druxman, MA, owner and founder of the fitness program Stroller Strides. | ||
| Likewise, it's best to wait until six weeks after delivery and receiving your healthcare provider's consent to begin really diving into exercise. "You'll want to return to your old routine gradually to allow pregnancy-stretched muscles and ligaments to return to normal," says Talamini. | ||
| Walking is a great way to begin gentle exercise. Not only does walking work the entire body, but it's something you can do with your baby. Push him in a stroller and take in a scenic view of the park. Or if you don't have much time to get out, invest in a fitness video for walking. Your baby can sit nearby as you step into shape. | ||
Tummy Flatteners To really get rid of that mommy tummy, you have to do more than eat right and do general exercises. A bit of concentrated effort on the area of concern is needed to flatten and tone those overworked muscles. Try the following ideas to help shape that midsection: | ||
| Be mindful of your core: The core refers to your core muscles, which lie in the abdomen. The technical name for them is the transverse abdominis. These are not the muscles that may have separated during pregnancy, called the rectus abdominis, but rather the muscles that lie behind them. The core muscles "pull in your waistline like a corset," says Druxman, and by strengthening them, you eliminate the tummy pooch. | ||
| Druxman offers a great way to be mindful of your core by visualizing yourself trying to squeeze into a pair of super-tight jeans. Once you get them on (in your mind of course), imagine the button is broken, so you have to really tighten up that tummy to keep the zipper from shooting down. Try maintaining this core hold throughout the day, while sitting and standing. | ||
| Get your heart rate up: Only participating in strength exercises will not burn much fat. It will surely tone the muscle beneath the fat, but no one will be able to see the results. Engaging in cardiovascular activity regularly will help burn fat from your tummy, buttocks, thighs, and anywhere else that may have expanded during pregnancy. | ||
| Walking is a great cardio exercise, but if you feel like taking it up a notch, try working out on a stationary bike or get moving with an aerobics video. Take your time and build up your own level of endurance. The pounds will come off when they're ready to come off. | ||
| Crunch galore: Tightening your core and breaking a sweat are surefire ways to tone your tummy, but sometimes tough areas like the abdominals need a little extra work. Be sure to do your crunches as a part of your fitness routine (only after receiving the go ahead from your doctor, of course). After all, the more muscle mass you build, the quicker you burn calories! | ||
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