Eating healthy should be a lifelong commitment. Avoid foods that have little or no nutritional value such as chips, snack cakes, soda, candy, and fast food. This doesn't mean you can't occasionally indulge, just make sure you don't indulge too frequently! Remember the old adage to take all things in moderation. To successfully shed your unwanted pregnancy pounds, you need to get back to basics. That is, to eat sensibly and exercise.
The birth of your baby offers a unique opportunity to change unhealthy eating habits. You have a few extra pounds that you are determined to lose. Persistence combined with basic nutritional knowledge will help you lose your excess baby weight and regain your beautiful pre-pregnancy figure. However, as a busy mum, an eating plan that is easy to implement is a must. When planning meals, select foods that can turn into quick meals that require minimal preparation time. By planning healthy meals and shopping smart, you can successfully lose weight without sacrificing time with your family.
It is recommended that a breastfeeding mum consume between 2,200 to 2,400 calories per day. The target calorie intake for non-breastfeeding mums is between 1,900 and 2,100 calories.
BE PREPARED
A well-stocked pantry, refrigerator, and freezer are critical to weight loss success. You should have the following food items available:
o Canned fruits and vegetables
o Fortified whole grain cereals
o Dried fruits
o Brown rice
o Whole grain breads
o Healthy oils such as canola, olive, or sunflower oil
o Skim milk
o Yogurt
o Low fat cheese
o Fresh fruits
o Fresh vegetables
o Poultry and fish
o Fresh salad
o Low fat deli meats
USE YOUR FREEZER TO SAVE TIME
Your freezer can also be used to store more convenient healthy foods for emergencies and pre-prepared foods to save time later. These include:
o Frozen veggie, turkey, salmon, and tuna burgers.
o Keeping chopped bell peppers and onions in the freezer cuts down on preparation time and translates into quick work in the kitchen.
o Frozen vegetable mixes help to make stir-fries in a hurry, work well in most dishes, and are a nutritious alternative when you don't have fresh vegetables on hand.
CUT COOKING TIME WITH CANNED GOODS
Canned products are fantastic at providing nutritious, convenient food options. Always choose low sodium canned goods. Below are a few healthy choices that will fit into your busy schedule and your weight loss regime.
o Nutritious Soups: Select soups that contain less than 3 grams of fat and less than 500 mg of sodium per serving. You can also add frozen vegetables from the freezer.
o Beans: Black, navy, and kidney are a few types of beans that are quick, easy, and nutritious. To reduce salt, simply rinse and drain the legumes before cooking.
o Flavored tomatoes: Whether Mexican, Italian, or spicy, these canned tomatoes are seasoned with various herbs and spices. Again, pay particular attention to sodium content.
It is essential that a well-balanced, nutritious food plan is developed to encourage weight loss after pregnancy. The table above provides a list of food types, vitamins, and the benefits they provide. Make wise food choices from the list above to ensure you receive the recommended daily allowance of important vitamins and minerals.
When attempting to lose weight, low-fat protein is vital as it affects metabolic rate and sustains muscle. In addition, protein has been shown to improve immunity, imperative for any new busy mum. Wonderful sources of low fat protein includes skinless poultry, salmon, white fish, tilapia, canned light tuna, shrimp, oysters, lobster, whole eggs, egg whites, lean beef and ham, veal roast, tofu, and low fat cheese.
You should choose low starch vegetables for the abundance of nutrients they provide. Some great choices include: artichokes, asparagus, beets, broccoli, mushrooms, onions, peppers, spinach, summer squash, celery, collard greens, cucumber, eggplant, green beans, and lettuce.
It is well known that five daily servings of fruit and or vegetables are essential for a well balanced diet. Fruits are an excellent, nutritious alternative to calorie-laden snacks like cakes, cookies, candy bars, and sweet carbonated beverages. In most countries, there is a ready supply of different fruits and vegetables. This affords you numerous options to ensure you consume the nutrients you and your baby require.
Another great staple for busy mums who are trying to lose weight is fresh and prepared produce. With produce on hand, you can create a simple yet delicious stir-fry, salad, or afternoon snack. If you want a salad that includes broccoli, cauliflower, sliced cucumber, shredded carrots, kidney or garbanzo beans, chopped beets, sliced onion, and hard-boiled eggs, your best bet is a salad bar. You will save time by having someone else do the chopping and boiling.
You need fat in your diet for many reasons. Fat helps to build healthy cells, provides energy, supports healthy skin, and provides a protective cushion for your internal organs. A few sources of healthy fat includes: avocado, canola, flaxseed, and olive oil, walnuts, pecans, pistachios, almonds, and sunflower and pumpkin seeds.
Try to select whole grain products. They reduce the risk of coronary disease and also help with weight management. There are a wide variety of foods from which to choose from that includes: brown rice, pasta, whole-wheat crackers, tortillas, and pasta, barley, oats, and wheat berries.
You need two to three servings of low-fat or nonfat milk, cheese or yogurt daily. Dairy, with its important nutrients of calcium and Vitamin D, supports bone health and helps to lower blood pressure. You should include dairy into your diet for proper health and weight loss.
SOME COMMON EATING MISTAKES
There are common mistakes new mums make that impede weight loss after having a baby. Firstly, new mums tend to skip meals. It is easy to become so focused on your new baby's needs that you ignore your own. Skipping meals is never a good idea. If necessary, schedule time into your busy day to eat well balanced meals. Right after your baby is fed is a great time because he will be more apt to be content with a full belly. Most importantly, foregoing meals negatively affects weight loss. When you severely limit your caloric intake, you actually slow down your metabolism. This is the opposite of what you want and counterproductive to weight loss after pregnancy.
Another common mistake is to restrict one's diet to carbohydrates. Carbohydrates, when eaten alone, raise serotonin levels, the feel-good chemical of the brain. The problem created by only eating carbohydrates is that you tend to eat more because it becomes subconscious and enjoyable. If you want a snack, add protein with carbs such as an apple with string cheese or a banana with peanut butter. This will help to keep your hunger at bay, thereby controlling your calorie intake.
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