Baby-weight

How To Get In Shape After Baby

Are you trying to get in shape with a new baby? Getting fit can be hard at any time of your life, but motherhood throws extra challenges at you. How can you find time to exercise when you’re sleep-deprived and your baby constantly needs you?

RELATED: How To Lose The Extra Baby Weight

Work out at home with your baby

Combine special connection time with some basic exercises like squats, pushups and plank.

Hold your baby against your chest when you’re squatting. As your fitness level grows, so will your baby and you’ll be adding extra weight to your workout naturally.

To do pushups, lay your baby on a mat on the floor floor and get yourself in a pushup position above her (on your knees or in full plank position, depending on your strength). Then start doing your pushups and give your baby a kiss every time you go down.

Planks are excellent for your core stability and, similarly to pushups, you can do them facing your baby and making eye contact with her.

Take walks

Walking is a great, gentle way to keep active and calm your baby at the same time. If you don’t feel like doing it on your own, join or start a group for mothers who want to walk.

Go to mum-and-bub exercise classes

These vary from mum-and-bub yoga to gym workouts, to outdoor training programs and will give you the additional benefit of meeting other mums in your area and supporting each other in your efforts to get in shape.

Be gentle with yourself

Remember that your body took 9 months to grow during pregnancy and don’t get disheartened if you haven’t lost your baby weight within a month or two. Take your time to get in shape and focus on feeling stronger and healthier instead of that number on the scale. Getting back to your pre-baby weight will come in its own time as a side benefit.

Image via Pixabay

March 1, 2015

Tips For A Post-Baby Body

Losing the last bit of baby weight can prove difficult for a new mum, especially since a newborn requires round-the-clock attention. Incorporate simple yet effective exercises which fit seamlessly into your daily routine and watch the weight drop off!

Below are some detailed ways to get your old body back, and make the most of your time as a new mum:

RELATED: Why Working Mums Are More Productive

Breastfeeding

Eating a balanced, healthy diet and breastfeeding your baby will help you lose that baby weight at a faster pace – fact! When you’re pregnant, the body releases more fatty tissue so you have a solid foundation when the milk comes through. A relatively healthy diet with some exercise throughout the week will help your body to safely lose weight quicker than women who don’t (or can’t) breastfeed.

Regular meals

In order to sustain your body (especially if you’re breastfeeding), you have to stick to a structured eating plan. Start the day off with a big breakfast and this will give you enough energy to keep powering on throughout the afternoon (and even early morning). Eat lots of protein, fibre, and vitamins to keep your body healthy through this important stage in your life. Avoid skipping meals and dieting since this will only lead to bad-snacking and binge eating.

Drink water

Stay hydrated throughout the entire day and keep a bottle of water with you at all times. Water helps to flush out those bad toxins, and also keeps you off sugary treats (especially if you’re prone to snacking).

Light exercise

This doesn’t mean you should be in the gym for hours (who has the time for this anymore). A brisk walk around the block or even pushing the pram to your local shops or park is perfect for a new mum. Anything which increases your heart rate is probably a good thing, but ease into any exercise and make sure to listen to your body limits.

Healthy snacks

Fruits, vegetables, nuts, and organic peanut butter are all great snacks you should always keep in your home. A cookie here and there won’t do you much harm, but stick to healthy meals and after a while your body won’t crave the bad ones anymore.

Sleep

While catching up on your beauty sleep might prove difficult with a new born, it’s important to accept all the help you can get. Partners, siblings, grandparents, and friends are all around to help out, so you can have a quick nap or relax while your baby is also doing the same. Even a few extra hours of sleep a day will have you feeling refreshed, and will put you in a much better mood.

Image via Babble

November 16, 2014

No-Carb Diets Post-Baby: Dangerous Fad Or A Quick Fix?

New mums are easy prey for diet charlatans; you’re under so much societal pressure to lose your baby weight in record time, you can also lose your mind a bit in the process and end up trying dangerous, energy-sucking, fad diets. Case in point: There’s been a lot of talk of late about no-carb/low-carb diets resulting in quick, dramatic weight loss thanks to one of the most photographed women in the world, Kim Kardashian, who recently credited this eating regime for her newly svelte post-baby figure on show at her wedding to the equally vacuous Kanye West.

Of course, if we all had unlimited riches, ala Ms Kardashian, we too could hire a team of PTs, chefs and minders to yell: “Girlfriend! Put down that bread roll!” in order to assist us with our post-baby weight loss. But unfortunately, life for us mere mortals, exhausted from running around after kids, is a lot less glamorous and more difficult when it comes to managing your food intake. Here, acclaimed Sydney dietician/nutritionist and author Susie Burrell and leading Brisbane nutritionist Jessica Cox separate fact from fiction when it comes to no-carb and low-carb diets.

Q: Are no-carb diets a dangerous fad or a handy weight-loss tool?

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Susie: “The funny thing is that it is virtually impossible to do a no-carb diet – even low-carb diets will have 20-50g of carbs coming from dairy or vegetables. A no or limited carb diet will give initial results as the body depletes its stores of glucose in the muscle, but this initial 1-3kg loss will slow after 5-7 days as the metabolism also slows to cope with the limited fuels the muscle is getting. This is the reason that low-carb diets work initially, but also impact the metabolism so that long term, it becomes harder and harder to lose weight.”

Jessica: “In the wrong hands, it’s certainly a dangerous fad. No-carb diets should be used only under the guidance of a practitioner, especially if they are being followed long-term. I see many clients coming into my clinic who are run down and fatigued from following no-carb diets. Eliminating carbs altogether is following a ketogenic diet. It effectively forces your body to utilise fat stores for energy. Short-term, this can facilitate weight loss, however it also quickly leads to fatigue, sugar cravings and mood swings. Often, this means it can only be followed for so long before the cravings take hold and a person will go back to their own ‘normal eating’’, seeing the weight quickly come back on. Effectively, all that has happened is the metabolism has been tricked into weight loss, so when it has its perception of normality back it will plateau out again to what it deems ‘normal’. Additionally, no-carb (diets) may work first time around, but the second time people give it a shot the body often will not respond in the same way. The body learnt the first time that this isn’t a fun ride.”

Q: A lot of personal trainers are spruiking the no-carb diet. Is this a concern?

Susie: “In general, these diets are suggested by individuals who have no formal training in biochemistry, metabolism or nutrition and hence have no accountability for the damage they indirectly cause to a person’s metabolism long term.”

no carbs diets, low-carb diets, baby weight, post-baby weight loss, diets, fad dietsJessica: “A major concern in my books. If you are advocating a no-carb diet to your clients without the foundations of a solid nutritional background, then you are just asking for trouble. Many PTs (not all, mind you, there are some great ones I know) use low or no-carb diets with their clients for weight-loss programs. I see it in my clinic a lot with clients who initially come to me. These trainers, along with unqualified ‘healthy gurus’ are fundamentally applying a one-size-fits-all approach to weight loss, which is not realistic. They are also not gathering a solid client case history, or again understanding the biochemical and physiological effects of how these diets may affect each individual. I exercise and know my way around a weight’s room at the gym, but I would never write out an exercise program for my clients or show them how to correctly do a dead lift. Giving advice, without the knowledge to back it up when it surrounds health, is just not on.”

Q: Why do we need carbs? Why don’t fat diets work?

Susie: “Carbs are the primary fuel for the muscle and they fuel the brain, hence we feel tired and low in mental energy when we do not consume them regularly, especially when we are busy and training (at the gym). There is no doubt that many of us do need to eat fewer carbs to compensate for our relatively inactive lifestyles, but this is very different to a no or low-carb approach.”

Jessica: “Fad diets are just that: a fad. They only last a short time because they are not maintainable as a healthy, long-term lifestyle change. No fad diet will give you long-term results. You need to find what works for your body, your health and your metabolism. Long-term health and weight loss comes from consistency and educating yourself on what works for you. Many people are deterred by this unfortunately, as we are such a ‘quick fix’ culture – we want results as of yesterday.”

Q: What is your preferred weight-loss approach for a busy mum trying to lose her baby weight?

Susie: “The best way for busy mums to take control of their weight is to prioritise their food intake before the kids: grab a protein-rich breakfast first thing, before they feed the kids (or they do not have it), such as a toasted sandwich or a smoothie. They should also stop the mindless munching of kids snacks and leftovers. Again, have lunch before or with the kids. And go light at night: grills, salads and soups. All of these approaches are sustainable and fuel food-eating habits and protect metabolism long-term. When it comes to diets, if it sounds too good to be true, it usually is, and if it is not sustainable, it is not a good idea.”

Jessica: “It is always individualised. What are her needs? What is her day like? How is she digesting her food and is her metabolism optimal? Aside from this, it’s looking at making sure mums are nourishing their bodies with wholefoods in a balanced manner which reduces sugar cravings and bingeing on processed, sugary foods. It’s about eating in a way that energises you and thus allowing your body to feel like it can shift the weight.”

By Nicole Carrington-Sima

June 17, 2014

Kim Kardashian: Selfie Was “My Big Middle Finger to the World”

Kim Kardashian says her sexy selfie which made celebrity news headlines in October was “my big middle finger to the world” to the haters in response to all the criticism of her baby weight gain.

Appearing on the Jay Leno Tonight Show last night in a see-through white lace dress with contrasting black lingerie underneath, Kardashian said: “I was trying on a bathing suit, and I actually just sent that to my boyfriend, my fiancé, and I was like, ‘Babe, can I post this up? This is my big, like, middle finger to the world on everyone that called me fat.'”

The reality TV star says she’s been out of the celebrity gossip spotlight since giving birth because of all the negative attention on her weight.

“It really hurt my soul,” she revealed. “I was gaining weight because I was pregnant, and it was just really hard to read all these stories and hear all these nasty things…Why would I subject myself to so much negativity, especially now that I have a daughter?…I’ve definitely tried to live more of a private life because of that.”

Kardashian, 33, also revealed she’s achieved her baby weight loss goal of dropping 22kg, which she merits the Atkins Diet and exercise with helping.

“At the beginning I couldn’t exercise a whole lot,” she said, “but then I just started going on hikes with different family members, with my boyfriend, with anyone that would go on hikes with me…and it worked.”

She also gave hints about her upcoming nuptials, saying she and fiancé Kanye West could marry next summer in Paris or Italy but that she plans to let West to “do whatever” he wants.

October 31, 2013

Kate & Kim Baby Weight Loss Watch: Too Much Pressure?

It was the tale of two ridiculously famous pregnancies – the most-watched Mum Tums in recent times. Reality superstar Kim Kardashian, 32 and Kate Middleton, the Duchess of Cambridge, 31, gave birth to their much anticipated offspring a little over a month apart.

First came little North West on June 15, 2013, Kim’s daughter with rap star Kanye West, 36 and then came His Royal Highness, Prince George [Alexander Louis] of Cambridge on July 22, 2013, Kate’s son with Prince William, 31.

Then came the flurry of excitement to clock eyes on Kim and Kate’s offspring.

Whilst Kim and baby North went uncharacteristically ‘underground’, Kate, Wills and baby George made their very public appearance on the steps outside the Lindo Wing at London’s St. Mary’s Hopsital, one day after giving birth.

Kim and Kate’s pregnancies came under very different scrutiny.

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Kate, who was lauded with having the perfect baby ‘bump’ and only looking pregnant ‘from the front’, apparently achieved this by hitting the gym, running, swimming and Pilates whilst pregnant.

Meanwhile Kim was ridiculed for piling on the pounds, which could really just be attributed to dubious fashion choices, shocking shoe choice and more than one unflattering angle.

Kim hid for two months, working hard to silence her body-critics whilst Kate had no qualms about showing her still round, post-baby bump to the world.

According to Vanity Fair, Kate’s hairdresser Amanda Cook Tucker was responsible for bringing the pale blue spotted Jenny Packham dress to the hospital, one of a selection of dresses for the Duchess. There was no point trying to hide her bump, so Kate chose a flattering dress that worked with her curves.

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Kim unveiled her post-baby body when she took newborn North to a LA Medical Centre clad in a loose shirt. Hints that her body was getting back to its old self appeared when Kim attended the funeral of Kanye West’s grandfather and more recently when she stepped out with her newly blonde locks and skinny jeans on September 4.

Kim is thought to have dropped 20 kgs with healthy eating and a strict exercise regime. She reportedly has another 5-7 kgs to go to hit her goal weight.

Kim works out six days a week – three days in the gym with trainer Gunnar Peterson and the other three days with fitness guru Tracy Anderson, working on cardio and Pilates.

Anderson, who has also trained celebrity mums Jennifer Lopez and Gwyneth Paltrow, has weighed into the debate over public obsession with celebs ditching baby weight.

“It’s insane,” Anderson told Newsday.com on Tuesday night at US Weekly’s Most Stylish New Yorkers event at Harlow in Manhattan. “I don’t think the public is even fascinated with it. I think they know it’s not real. It’s the most evil trick that women play on women.”

“There’s something really wrong with us trying to manipulate people into thinking celebrities have some secret that other women don’t have,” Anderson added. “Or there’s some superhuman unnatrual force that they were given that they just bounce back.”

Anderson revealed her goal with Kim was to make her ‘healthy and as in proportions as she should naturally be.’

“Kim is taking as much time as she wants to just be with the baby,” Anderson said. “She’s not even concerned with working out. Kim is amazing as a mom, she’s so connected. I knew when I was training her she would be a great mom. She was concerned with all the right things.”

Kate Middleton was back into her pre-pregnancy skinny jeans just six weeks after giving birth. Kate appeared unexpectedly alongside Prince William at the Ring O’Fire Ultra Marathon in Anglesey.

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Last week, Kate returned to the red carpet in sparkling fashion at the Tusk Conservation Awards in London. Wearing a silver, sequinned floor-length gown by Jenny Packham and silver Jimmy Choo stilettos, there was little evidence of giving birth to a prince a mere seven weeks before.

Singer-turned-designer Jessica Simpson can sympathise with Kim Kardashian and Kate Middleton over the relentless attention dropping celebrity baby weight.

Jessica, 33, was ridiculed for her weight gain with first child Maxwell, 15 months and has worked hard since having her second boy, Ace Knute on June 30.

“I am definitely one of those pregnant women who just gains a lot of weight,” Simpson told Us Weekly. “I have really big boobs, I have my curves and I just gain weight. I can’t help it.”

“It’s been six weeks since I’ve had my baby now and I feel great,” she added. “It’s OK to gain weight and it will always come off.”

Jessica also weighed in on both Kim and Kate’s post-baby bodies.

“I felt for Kim – I knew exactly what she was going through,” said Simpson. “I send a lot of love her way, and I know she’ll come back with a bang.”

“Kate Middleton was glowing throughout her pregnancy,” she added. “A lot of pregnant mums were looking at her like, ‘How do you do that?’”

Indeed!

What do you think about the pressure for celebrity mums to lose the baby weight?

September 16, 2013