Getting back in shape after delivery

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Hello
I realized it's been a while since i last did a fitness post and i decided to treat this topic. Recently, after my weight loss (I weighed 83kg after the delivery of my son and now i fluctuate between 69 and 71kg, i'm quite tall.) I've been getting a lot of oooohs and aaaaahs when i tell people i have two children and i'm in my thirties (early though, i'm not that "Methuselah"lol). though it's not easy peasy, it's absolutely possible to shed the baby weight and trust me it's much better when you start immediately after delivery so that it's a gradual process and not a crash course.
These few tips should help you do just that:

1. Breastfeed:  Researches in a study published in the April 1993 Journal of the American Dietetic Association found that breastfeeding moms lose more weight, more quickly than moms who formula feed. Breastfeeding calls on your body to burn additional calories as it creates and replenishes your milk supply.

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2. walk the Talk: many of us brag during pregnancy that once the baby drops, we are going to drop the weight as well. Good for you! But now that the baby is here, is the story still the same? Yes you're having sleepless nights but if you are really serious about shedding the weight the time to start is now.
Take leisure walks in the evenings, work up a sweat and then take a cool bath. the alternation of temperatures also help you to burn some more calories even after the walk is over.


3. Take several deep breathes during the day, tighten and strengthen your abdominal muscles by placing a pillow or your hands on your stomach or incision points (if you had a C section) and take deep breaths inhaling as much air as you can and slowly letting out.

source:http://www.mirror.co.uk/

4. Start a simple exercise routine: Ask your doctor on your post natal visit if your are ok enough to begin exercising. simple cardiovascular exercises such as fast walking, stepping, running might do just right for a start.
Here's a sample routine you can folow:

Do this interval power walking routine while pushing the stroller — it's one of the best ways to burn more fat in less time, says Mallett. If you're just starting out, stick to flatter surfaces for the first two weeks, then gradually change your course to incorporate some hills. Follow your rate of perceived exertion (RPE), or how hard you're working on a scale of 1 to 10.

Warm up by marching or walking easy — RPE 2 (5 minutes)

Increase the pace — RPE 3-4 (5 minutes)

Take bigger and faster strides — RPE 4-5 (3 minutes)

Slow down slightly — RPE 3-4 (5 minutes)

Increase pace again, taking bigger and faster strides — RPE 4-5 (3 minutes)

Slow down slightly — RPE 3-4 (5 minutes)

Speed up as fast as you can — RPE 6-7 (1 minute)

Cool down by walking at an easy pace — (3 minutes)

Total time: 30 minutes

Calories burned: 160

Originally published in FITNESS magazine, August 2007.

5. Diet: If you are breastfeeding, you need to ave balanced diets so as to supply your baby with all the nutritional requirements. However you also need to control your portions,and ratios. You are typically not eating for two as you've probably been told. Eat more of complex carbohydates (whole grains and fibre) and proteins and less of fat (fried food, butter, margarine...), sugar and salt. Your body should be given the chance to convert some of the stored up fat to enegry for your use, while it converts the nutrients from your diet for your child and you.websites like MyFitnessPal, www.9jafoodie.com http://zonefitness.com.ng/and apps like noom coach are an excellent (and free) ways to track your food intake, get ideas about meal planning and more. You can use this calculator to get a general idea of how many calories you need while nursing.

6. Lastly try to get a lot of rest. Rest while your baby is sleeping!
Hope these tips help.

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Till next time
stay beeyoutiful!
xx Olubunmi