Men's Articles

Lose The Baby Fat


We offers you 7 ways to help you drop the excess baggage right after your big delivery. After a woman delivers, she loses six kilos immediately and continues to lose two to three more once her uterus regains it's initial size. While it may sound as if your body is returning to its original form on its own, toning up after childbirth isn't an overnight success. It requires time and patience as how it was during the nine-month expectancy.

Don't get worked up about getting into a drastic weight loss scheme, instead, start off with a good plan and aim at giving yourself at least seven months in getting back your figure naturally instead of overworking it. Bear in mind that the early stages of motherhood are very crucial as your body now works for two - you and your bundle of joy. Spend those kilojoules wisely!

Step 1: Exercise And Not Excuse Yourself

Whether it's taking care of the kids and husband, or feeling flat-out tired after working in the office or finishing up household chores, the list can go on while you eventually pack up a pitiful paunch. "Such excuses are an escape from stress, however, exercise promotes happy endorphins and helps increase one's metabolic rate'; says 26-year old fitness expert, Serene, who teaches Hates and body balance.

"Those who've had normal deliveries, need [at least] 2 months before they can start with any. form of exercise. As for caesarean deliveries, at least five to six months of waiting time is needed until wounds are fully healed:' Serene explains that when a woman gives birth, her joints work double-times with childcare.

Fun and safe exercises as swimming, combines cardiovascular and muscle training, and Pilates promotes breathing, flexibility and firming of the key areas - abs, bums and thighs. These low-impact measures are great for women who have had a hiatus of nine months or more in their fitness regime. They also help in managing the brain's neurotransmitters preventing stress from entering the picture.

Dancing is an excellent calorie buster, and with the company of girlfriends even, a fun sweaty workout is guaranteed. Look through newspapers together for classes or inquire at a few dance studios for class types and time slots. What you eat is what you are. As much as we all dare to disagree, this adage proves quite sensible. To keep a healthy balanced diet is perhaps one of the toughest disciplines in life, although, there is a way to start eating right if you can follow a few simple steps:

  • Cut down on saturated fat intake by trimming your meats especially with beef and switch from lard to canola or corn oil when frying. Avoid fast foods, junk food, pastries and deepfried treats. Why not indulge on Yong Tau Foo, instead? It's hearty and without cholesterol!
  • Spread out your snacks. Small frequent meals allow calories to be metabolised throughout the day while also keeping your blood-sugar levels at a minimum.
  • Curb your craving for MSG, salt, alcohol and caffeine. They honestly don't do much good for the body. Chocolate might be hard to give up but why not opt for dark chocolate instead? It contains more antioxidants.
  • Cleanse well by increasing your intake of vegetables, wholegrain bread, cereals and legumes. Drink five to six full glasses of water daily. This serves as your daily purge of all the toxins. Catch an early bedtime and have tons of energy the day after for exercising!

Step 3: Breastfed

"At least five to eight hundred calories a day are spent on breastfeeding, which is why it is also important for mothers to eat healthy foods and store up enough for what they lose;' says Dr Ann. Breastfeeding helps the uterus in returning to its' normal size, and is a great way to deepen the bond with your baby, but safe and natural as it may be, it shouldn't be ruled out as a long-term routine to lose weight. It is only good during the healing time before you are ready to take on a normal exercise programme.

Never compromise on naps. According to sleep specialists, a good snooze won't disrupt the body's metabolism, while sleep deprivation can do two things: 

  • Hastens the release of a hormone called cortisol, which regulates appetite. As a result, a person lacking in sleep may experience hunger pangs despite having a satisfied stomach.
  • Sleep loss can slow down the body's ability to metabolise carbohydrates, which can lead to an overproduction of insulin making it very easy for the body to store fat and become insulin-resistant - and possibly develop diabetes.

Why not nap when your newborn does? You will both benefit from a good siesta.

Step 5: Stroll Away

Get the heart pumping while strolling with the baby and fellow mums. A thirty-minute stroll promises a 150-calorie burn. If possible, take an early morning stroll before you find excuses to do errands later in the day. A good walk can help you to slowly build your muscles as your baby gets heavier in time. 

Step 6: Shop To Stay Fit

A disclaimer: No, we're not saying that you should immediately pileup on Louis Vuitton bags. Shopping is sure-fire way of destressing and burning up calories for it requires a lot of walking and a bit weight-lifting (designer or even mere grocery bags). It's also a fun way to inspire mums in scheming a way on how to get back into, say, a size 2 perhaps? Maybe not right away. But you'll still have fun, goal or no goal.

Step 7: Tone That Tummy

Your tummy is probably the area of your body that you are most worried about getting back to its pre-pregnancy shape. Sit-ups are great as it helps get your abs into shape quickly. When you are doing sit-ups, make sure you have a mat underneath you. Also, keep the small of your back (the part that arches) in contact with the floor at all times.

To work your upper abs, lie on your back with your knees bent and your feet pressed on the floor. You could also put your feet on a chair so that your legs are at a 90-degree angle. Place your hands behind your head. Slowly, inhale and lift your head and shoulders up, off the ground, while you contract your abdominal muscles. Lift until you feel your muscles working; you don't need to go all the way up to a sitting position. Then, slowly lower your upper body back down while you exhale.

To work your lower abdominal muscles, do a reverse crunch. Again, start by lying on the floor with your legs bent, but this time keep your feet close to your buttocks, just slightly above the floor. Inhale while you slowly raise your hips and pelvis up towards you so that your buttocks rise up off the floor. Your knees should curl in towards you. Exhale and lower slowly back down. For both tummy exercises, you should try to do two to three sets of ten to twelve repetitions.

Baby Fat Fact (What Pregnancy Puts On You)

  • 4 kilos: The baby
  • 3.5 kilos and above: Body fat
  • 1.5 kilos: Fluid (water retention)
  • 1.5 kilos: Extra blood
  • 0.5 kilos: Amniotic fluid
  • 0.5 kilos: Expanded uterus
  • 0.5 - 1 kilo: Added breast weight
  • 0.5 kilo: placenta
 

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