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Post Pregnancy Weight Loss

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Post Pregnancy Weight Loss

Post pregnancy weight loss is a common goal for most women who have just had a baby. If you’re one of them, you are probably looking forward to fitting back into your regular wardrobe after months of wearing maternity clothes. However, losing those extra pounds is usually much easier said than done, particularly if you are trying to juggle the demands of a newborn as well as everything else in your life.

Hopefully while you were pregnant, you were careful to eat foods that were high in nutrition to give you baby the best possible start in life. Now that your baby is born it is really important that you continue healthy eating habits. This is particularly crucial if you are breast-feeing your baby. But in order to reach your post pregnancy weight loss goals you will need to make some adjustments.

Following are some guidelines for healthy and safe post pregnancy weight loss:

• Choose foods which are low in fat and high in nutrition. Primary food choices for your post pregnancy weight loss should be fresh (or frozen) fruits and vegetables, beans and whole grains, low-fat dairy products and lean meats including skinless chicken, pork and beef. Small amounts of healthy fat such as unsalted nuts or olive oil should be included in your diet as well.

• Keep foods which are highly processed and high in fat, sugar, and / or salt out of your diet as much as possible. They provide very little nutrition and have a lot of calories and sodium, which will not help your post pregnancy weight loss efforts. If those foods are difficult for you to resist, don’t set yourself up for temptation. Instead, don’t buy them and don’t keep any of them in your home.

• Keep your portions small. Some people find that it helps to use smaller plates so the portions look bigger. Don’t skip meals – you need all your energy and all the nutrition. In fact, to boost your post pregnancy weight loss efforts you may want to eat 5 or 6 small meals throughout the day. This will help keep you from getting so hungry, and will also keep your metabolism higher.

• Don’t eat when you are not truly hungry. Having a newborn to take care of can be stressful at times. For many women, food is a source of emotional comfort when they are feeling stressed or upset or frustrated. If you find yourself reaching for food due to emotion rather than hunger, find an activity to distract yourself. You may want to put the baby in the stroller and go for a walk, or pick up the phone and chat with a supportive friend.

• Get back into a good exercise routine. If there were no complications with your delivery, such as having a C-section or other delivery issues, and if you were exercising regularly while you were pregnant, you should be able to get back into exercising within a few days of giving birth. If you have any concerns or if you weren’t exercising before, it is best to talk to your doctor first.

• Don’t rush the post pregnancy weight loss. Too many women want to lose weight as fast as possible, which is neither realistic nor healthy. A good rule of thumb is to aim for a slow and steady weight loss of one to two pounds a week. Losing more weight than that is usually just water weight and will quickly return. Losing weight more slowly will help you to keep it off over the long term.




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BONUS : Printable Weight Loss Charts



As a resource to help weight loss, printable weight loss charts are up there with the best of them. Anyone looking for as much help as they can to lose weight could do themselves a huge favor by using a simple weight loss chart.

This is because charts have been a basic tool used by anyone who is trying to achieve a goal. A chart that is updated regularly will show a snap shot of the users progress and will motivate and inspire. It will also show if the user is off track and needs to reassess their program to get back on track. Using a chart to help lose weight is no different to using a chart to achieve any other goal. Furthermore, finding printable weight loss charts online is not difficult since there are many sites that offer free charts that can be printed off and used.

Once you have your chart, make a note of your measurements and weight so that you know exactly where you started. Then make a note of how much weight you expect to lose per week. It is vital that when filling in your weight loss chart that you be realistic. Nothing will demoralize a dieter faster than not seeing the prescribed results. If you are aiming for three pounds weight loss per week, then that is what you should put down, putting down a figure higher than what can realistic be achieved means you're setting yourself up for failure.

What is also great about printable weight loss charts is that achievements and goals can be very easily plotted and seen. If you hit a goal sooner than you hoped for then you know for a fact that your efforts are paying fruit. If you can see that there is no way that you will hit a particular weight when you are estimated to, then you can change and reassess your weight loss plans. And this really is the beauty of these charts. They can alert you to any necessary changes that you might need to make quickly and keep your morale high.

What these printable weight loss charts also do, is act as a great way for you to bring in the people around you who care about you. If you're brave enough to pin one up in a public place where others can see it, they too can cheer you on towards success.

Above all use the chart as a way for you to document your progress and to keep a record of what you did and when you did it. That way you can look back and feel proud at where you started and where you have ended up!
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