Winning at Post-Partum Weight Loss : Six Simple Strategies for New Moms — Part 3

A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra pounds would hurry up and disappear! While it won’t happen overnight, these six simple tips can help you lose that extra weight in a healthy way. (If you’re looking for parts 1 and 2 of this article, you can find them both at http:// www.mambomoms.com/articles.html)

5) Get moderate exercise on a regular basis. Of course, you should get the go ahead from your doctor first, and you will likely need to wait longer if you’ve had a caesarean birth, but most new moms can begin a gentle fitness program very soon after their baby is born.

Exercise is definitely one of those things that most of us feel obligated to do and few of us seem to enjoy. In fact, for many moms, having a new baby seems to be a great excuse not to exercise. After all, you’re legitimately busy, sleep-deprived, and probably a bit nervous about leaving your precious bundle with someone else while you head to the gym. But wait! Who ever said you had to pump iron, punch a bag or jump around in a fitness class for an hour to get your exercise?

The whole key to sticking with a fitness program is to choose an activity you enjoy. If you enjoy hiking outdoors, why not invest in a baby carrier so you and your baby can do this together? There are all kinds of baby trailers on the market now so your baby can join you on a bike ride or even a cross country ski outing if these are activities you enjoy. If swimming is fun for you, why not offer to take a friend’s teenager to the pool. She can sit close by with your baby on the pool deck while you do a few lengths, and then you and your baby can enjoy a leisurely lunch or cup of tea while the teen gets a chance to play in the pool in return for helping you out. Yoga classes for moms and babies are also popular now, and this can be a very enjoyable and relaxing way to spend time with your baby while you exercise.

For the new mom who wasn’t active before pregnancy, gentle forms of exercise such as taking a stroll are ideal. If you can find another new mom close by to share this time with, your walks will become a pleasant activity that you look forward to, instead of part of your dreaded post- natal fitness program. If your health unit or community nursing program offers a drop in program for new moms you will be able to connect with other moms there. Or perhaps you’ve stayed in touch with a mom you met in your pre-natal classes. As you start to feel more energetic you can increase the length and the intensity of your walks. Ans if the weather is bad you can always walk around the mall and enjoy the sights.

Gentle dancing or rocking while holding your baby is also excellent exercise that both of you can enjoy. When your baby is fussy or tired and nursing her doesn’t seem to be helping, why not put on some music and introduce her to your favourite dance steps? She won’t mind if you don’t get the steps right, she’ll just enjoy being close to you while you move, and you’ll get the fitness benefits. Most babies will enjoy dancing with you even when they’re not tired and cranky. As she gets older your dance dates will probably be greeted with giggles and squeals of delight.

Remember though that moderation in your exercise program is the key. Even if you bounce back quickly from your baby’s birth and are feeling very energetic, be sure to start slowly and increase your exercise level gradually. Too much too soon can set you back by causing you to feel exhausted later on in the day. This can lead to grouchiness or a bout of the baby blues, neither of which will motivate you to continue exercising! Remember the old adage, “always leave ‘em wanting more.” This should be your fitness mantra in the first few postpartum months. In other words, stop before you’ve had enough and you’ll be more likely to continue with your fitness program the next day.

6) Wear your baby often. Using a sling or carrier to keep baby close during the day will make your baby happier, plus it will give you a little extra weight to pack around as you do your daily chores and activities. It may not seem like much, but as your baby grows you’ll be increasing the amount of weight you’re carrying while you go about your daily routines. And that adds up to extra weight loss for you.

Instead of using a stroller when you take a walk, put baby in the carrier. Instead of putting her in a swing or rocking seat, rock her to sleep in your arms or in your baby carrier while you stand and gently bounce to and fro. When you go to the grocery store, carry her in a sling instead of putting her in the shopping cart. In fact, if you’re lucky enough to live within walking distance of your grocery store, you can even make this a daily outing to pick up a few items each time. Your baby will enjoy the extra closeness of being in a sling or carrier as you do laundry, tend the garden, or even take some time out for a hobby like bird watching. Babies in our society seem to spend so much time strapped into various pieces of equipment. Most will love the opportunity to be closer to the person they most adore—you!

The bonus for mom is that extra weight to carry equals extra calories burned. Over the course of a year this can add up to significant weight loss, in a very healthy way for all concerned. Depending on how often you carry your baby, and how much she weighs, you can easily burn an extra 100-200 calories a day just by carrying her along for part of your day. Anytime you’re on the go, try to carry your baby with you and you’ll be getting the benefit of the increased calorie burn that comes with packing around an extra 10, 15, or 20 pounds.

And there you have it, six painless ways to lose those extra pregnancy pounds effortlessly and without stress. Remember, your baby won’t be small for long so try not to get too preoccupied with weight loss. If you eat well most of the time, get some moderate exercise on a regular basis, and follow the rest of the tips in this article series, you’ll get back in shape with hardly a second thought.

Susan Peach is a retired La Leche League Leader, a dance and fitness instructor, and mother to two teenage boys. She is also the creator of Mambo Moms, a fun and gentle Latin dance based fitness program that helps new moms get back in shape while spending quality play time with their babies. Find out more at http://www.mambomoms.com

The Fat Fallacy : The French Diet Secrets to Permanent Weight Loss

The Fat Fallacy : The French Diet Secrets to Permanent Weight Loss Fat is not the enemy!


Croissants. Brioche. Brie. To the American palate, these foods are fattening and oftentimes “forbidden.” Yet they are the regular staples of the French diet. And though almost half of all Americans are overweight, France’s obesity rate is at a low eight percent, while the French also boast fewer cases of stroke and heart disease. It’s clear that America’s obsession with low-fat and fat-free foods has ultimately failed.
In The Fat Fallacy, neuroscientist Will Clower explains precisely why the American diet sabotages weight-loss efforts and discusses how French eating habits can lead to better health and trimmer physiques. In this revolutionary work, Dr. Clower explains:

• How highly processed “fake foods” are the real culprit in the American diet
• Why it’s not just what you eat but how you eat that makes a difference
• Easy ways to adopt the habits of the French to melt the pounds away, including
complete dinner recipes—with dessert!

Finally, here’s a plan that cuts through the high-protein/low-fat debate. It’s not a gimmicky diet program but a way of life that will invite Americans to enjoy food like never before—while being healthier and trimmer than they ever could have imagined.
Customer Review: How do they do it?
How do the French do it? They use whole milk, cheese, freshly baked French bread, olive oil, dark chocolate, etc. They don't subscribe to any of the "no fat" or "no carbs" craze; they enjoy eating well, and they still keep their weight well within acceptable limits(!) So how do they do it? Well, they simply recognize food for what it is - it is nutrition that our bodies need. We cannot feel well and look good if we eliminate such nutrients as fats, or carbohydrates from our meals. We need all of that. The secret lies in the moderation. - Eat well, enjoy your meal, but do not eat much. Chew each bite thoroughly. Also, eat a lot of fruits and vegetables, exercise. These are the commonly known "secrets" that we in America find difficult to adhere to. All these, and other secrets can also be found in the book "Can we live 150" - a well known European bestseller.
Customer Review: Excellent read...
Being a Neurophysiology which is a part of physiology as a science, which is concerned with the study of the nervous system. It is closely connected with psychology, neurology, clinical neurophysiology, electrophysiology, ethology, higher nervous activity and other schools of science makes the author more than qualified to write a book on how food effects the human body. And anyone who has lived in France for two years and has shut up and listened and observed, should be qualified in some way to discuss how the French eat and why they are so healthy compared to most Americans.

Having said that, I find the book full of wisdom that should a reader use even a small amount their life and health should improve alot. Sure the author drives home common sense things like stop eating faux foods, or eat small servings and he notes on page 122 'This diet is about giving up quantity for quality, about eating richer, better food and loving it more. Eating fewer calories falls out naturally from that.... You aren't losing weight, you are developing a healthy relationship with your food. Weight loss just happens.'

Going back to page 3 the author shows that in the United States 13,000 new fat free products invented in the last 15 years whereas in France you wont find such products. That the % of fat in the diet is lower in the US, 30-35% but 10% higher in France where obesity is almost unheard of. That in the US at least 30% of Americans are obese (this doesn't count those who are overweight or morbidly obese wheras in France the number is 8% and holding. Heart disease in the US is 3 times higher whereas in France it is 3 times lower. French women live years longer and French men 2 years longer than your average American.

And the author is 100% correct when he shares that people he has known (same with me) who have been in France for even a few weeks who have eaten in a total French way, are amazed that they lose weight and haven't really tried. And he shared on page 33 that 'Paul Rozin a scientist who explores the psychology of food, recently surveyed dietary viewpoints from many cultures. He pointed out that the French see food in terms of what it can do for you. Americans, on the other hand, view it in terms of the harm it can inflict'.

The author also shows keenly that Americans cheat when it comes to food whereas the French savour what they do eat which means that unlike the American cheater who eats fast in order to hide their mistake, the French not only can tell you what they ate and why they loved it, but can do so while eating 75% less than the average American.

The author also wisely reminds the reader that its their responsibility to stop making excuses and start making wiser choices. So what if when eating out the serving size is enough for three or four meals, grow up and learn to eat less and leave the leftovers or take them home for two more meals. Or better yet pick better places to eat where the serving sizes are more European in size.

The only complaint I have about the book is the title which I would have preferred to be The French Lifestyle Secrets to Permanent Weight Loss since studies show that only around 20% of people who diet succeed, whereas those who make lifestyle changes which are more permanent, have a much higher success rate.

Ultrametabolism : The Simple Plan for Automatic Weight Loss

Ultrametabolism : The Simple Plan for Automatic Weight Loss "UltraMetabolism is an easy-to-follow eight-week plan to help you lose weight based on your own unique genetic needs. Since each of our bodies is different and may require more or less of certain nutrients to awaken our fat-burning DNA, Dr. Hyman shows you exactly how to customize the program for your own particular needs. The program includes menus, recipes, and shopping lists, as well as recommendations for supplements and exercise and lifestyle treatments designed to create a healthy metabolism -- an UltraMetabolism -- permanent weight loss, and lifelong health.
Customer Review: EAT ALL THE SUGAR, STARCHES AND RED MEAT YOU WANT!
You can eat until completely full, all the sugar, starches and red meat you want, and with simple and delicious recipes, and without counting anything...just buy the book, LET'S DO LUNCH (go to the letsdolunch website and click on "bulletin boards" at the left-hand column to talk with hundreds of Let's Do Lunch eaters...once you do, you'll want to get started right away).

EdnaR
Customer Review: For those who disagree with the book
I just got the book yesterday and have begun reading it. So far, I really like what he has to say! For those here who say, "Just eat less and move more" or "just cut some carbs and the rest of the crap out of yoru diet and exercise"...that is exactly what I have been doing for 3 months now with NO weight loss (and I have 30 lbs to lose!). I do not eat ANY sugar, I eat less than 40 grams of carbs a day (all complex) and I walk 45 min 4 or 5 times a week and also do a Core Body workout 3 times a week.

I don't know if this book will work for me or not but I am willing to give it a try since nothing else is working right now! As the Dr says, weight loss is not as easy as "eat less move more". Maybe for some, but certainly not for all! I will post an update once I get going :)

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