Nutrition is the leading contributor to weight loss. It is imperative
that you stay conscious of what goes into your body. The quality of
food you eat is directly reflected in your body's appearance, as well
as your overall health. No amount of exercise can counterbalance a poor
diet.
Here are some recommendations for lasting weight loss:
1. Do not drastically cut calories. They are your
body's energy and necessary for it to function efficiently. What you
can do is limit the empty calories. These come from foods with little
or no nutrients. If some of the leading ingredients are flour, high
fructose corn syrup, sugar or partially hydrogenated oils, you can bet
the food does not support your health or weight loss.
2. Keep junk foods out of sight, and out of mind. When
ice cream is in the freezer or potato chips are calling to you from the
pantry, they are hard to ignore. Keep healthy snacks that satisfy your
cravings close by. If you have a sweet tooth, strawberries should do
the trick. If you crave crunchy or salty foods, keep carrots or a
variety of nuts in stock.
3. Do not drink your calories. Soda, juice, coffee
filled with creamer and alcohol can contain a ton of calories. By
sticking to tea and water you can cut hundreds of calories each day. By
simple cutting out a couple high-calorie beverages daily, you can lose
several pounds.
4. Make fitness a priority. If exercise is something
that's done only when you have the time, chances are that it will not
happen very often. Make fitness a priority and schedule it on your
calendar like you would a lunch date or a doctor's appointment. Find
what works best for you and stick to it. The best time might be first
thing in the morning before the kids wake up, or in the afternoon when
they nap. You may find that exercising with your child works best.
Whatever time of day or type of exercise you choose, it is important to
be consistent. Make it a priority and a habit.
5. Every little bit counts. Getting in shape does not
require a daily two-hour commitment at the gym. Something as simple as
an afternoon walk around the neighborhood with the stroller, or
squatting and lunging as you hold your baby can make a big difference.
6. Change your mindset. Developing a positive attitude
towards weight loss and health is absolutely necessary if you want to
be successful. It has been proven over and over again that the mind and
body work closely together. When your mind is saying exercise is a
miserable chore, that's most likely what it will feel like every time
you do. When your thoughts dwell on the excess weight, your body is
carrying with it a hopeless attitude that will undoubtedly make the
pounds harder to lose. Many people find that positive affirmations
help. When you exercise, tell yourself that you are becoming a thinner
and healthier person. The more you do this and believe it, the more
likely it is to actually be true. As you are eating your balanced diet
of whole grains, fruits and vegetables, don't think about the junk food
you are missing out on. Instead, think of how fit you are becoming by
feeding your body what it needs to become its best.
7. Find inspiration that works for you. Some may want
to lose the weight so they can fit into their pre-pregnancy clothes.
Others may want to get healthy to reduce their risk of heart disease
and diabetes so they have a better chance of being around longer for
their children. Still others may need a role model or visual picture of
someone they want to emulate. Motivations for getting in shape are
unique. Figure yours out and use it to keep you going.
8. Get help. Fitness and nutrition can seem
overwhelming at times. Using online resources and hiring a fitness
coach can be very beneficial. Having a personal trainer who is
knowledgeable about postpartum exercise will provide safe and effective
workouts, as well as hold you accountable to regular exercise.
It only takes minor lifestyle adjustments to have a noticeable impact
on both your physique and your health. You can do things as simple as
changing breakfast from white bread toast with margarine to whole grain
toast with a thin spread of natural peanut butter. Adding as little as
5-10 minutes a day of physical activity to your daily routine can
facilitate gains in weight loss and improve health. Most of our daily
routine is simply habit. Creating new habits takes just a little bit of
time, and can be completely life changing.
Tatum Rebelle is the owner of Total Mommy Fitness
and a certified personal trainer. She is certified in prenatal and
postnatal fitness by the American Council on Exercise (ACE) as well as
other health and wellness specialties. She's previously been a personal
trainer at 24 Hour Fitness in Scottsdale, AZ and Dallas, TX and Fit for
Life in Fort Worth.