Posts Tagged nutrition
This post is going to be long, and informative, just a heads up, maybe bookmark it for future reference? There isn’t as much detail as I would like to get in it but when you have a newborn, some things have to get cut short! I might do a part 2 later on in the week so stay tuned!
I’m going to get down to the nitty gritty about losing weight after having a baby, because so many mums struggle with this, but this is also about other people who have trouble losing weight and need/want to lose a large amount.
1. Set a goal, know what your healthy body weight should be, if you don’t, figure it out, go see a physician, look it up on the internet and set yourself a timeline, now if you need to lose a 100 lbs, at approx 1-2 lb loss a week, it’s going to take you over a year. Healthy weight loss is 1-1.5 lbs a week, 2 weeks at MOST. More than this your risk of gaining weight in return is very high, so don’t rush it (haha I keep telling myself this)
2. Re-orient your life, this is a LIFESTYLE, if you are not ready for it, then you are not serious or ready about losing weight, this is permanent and if you aren’t comfortable with that then say goodbye to being healthy! You will have to make changes and adjustments and sacrifices. If you have kids already, you will have to use your imagination to make it work, if you have 1 child, well you have it pretty easy and if you don’t have kids, holy get your ass in gear cause you have all the time in the world! Though, from my experience, it’s actually easier to workout with kids because when you’re tight on time you don’t think about not working out (because you don’t have the time) you just do it and move on to the next thing!
3. Food. It was a mix up as to whether to put this as number 1, but 3 is close enough. You MUST must must must must must adjust the way you eat, and not only you if you have a family. It must be a change for the WHOLE family otherwise it will not work, if your kids are young, you are better off, if they aren’t…it’s going to be a challenge (they are already used to a way of eating and they are probably not going to like the changes you will make). If you aren’t supposed to eat a food (dieting) then guess what, your kids aren’t supposed to be eating it either!!
I’m not a nutritionist yet but I can provide some simple guidelines for you to follow. Straight up – if you want to lose weight: go gluten and dairy free. Sure that might sound like the end of the world but I’m telling you, it works and your body will love you for it. There’s so much crap in wheat these days (because it is so processed) you think you are getting whole grain but your body still hates it. I say dairy because there’s a lot of fat and the cows proteins just don’t get along with the human body. Also, it’s really not that hard, once you psychologically are prepared for it, it’s a lot easier, you have to think that it’s making your body a healthier body and a healthier you, you will have more energy, your brain will function better, your bowels will function better, everything will function better and doesn’t everyone want that?
2-3 days a week where you meal plan and prepare ALL of your food, this is the only way for you to stay on track (esp on days where you need to run errands so you aren’t going out and buying crap food to eat cause you’re randomly hungry). This is also great if you have kids because guess what! Less cooking for you and there’s always food in the fridge for them(the kids) to eat, it’s great. Less stress! Maybe sit down with the family together and brain storm over some meals that you all like, but face it, there will be times when your family won’t enjoy everything that you cook, but TOO BAD! haha, I say that to my husband because it’s healthy and I enjoy it because of that, tastes buds change.
Just because you have to eat healthy doesn’t mean you have to eat veggie sticks 99% of the time, I can provide lots of links where you can learn to prepare healthy meals that taste GOOD, and are not plain, this is another art but it’s a great tool to have! Another reason I post recipes on this blog because a lot of people struggle with preparing healthy food that taste good. I thank God for my mother teaching me how to cook because that’s the only way I’m able to do this!
Every meal should include carbohydrate, protein and fat, in order for your body to work efficiently, this is needed, unless of course it’s a pre workout meal in which case you don’t want to consume a massive amount of protein. Do not over indulge in meat or grains, always try and have more vegetables if possible but don’t just eat vegetables if you are hungry because they won’t hold you over as much as adding a little bit of protein.
The largest meal of the day should be lunch time, and the lightest meal should be supper time. Do not eat 2 hours before going to bed. If you do happen to be super super super super starving before bed have some vegetables or something light in calories but don’t make it a habit! ‘
If you are really struggling with staying on track eating healthy then keep a food journal, it helps you realize how much you are eating, if you are eating too much, etc etc.
Drink water, 2 L/ 8 cups, put a pitcher out on the table or somewhere you pass often and fill with that amount, every time you go by drink a cup and bam, it’s done by around 4 pm! Or fill a 1 L water bottle twice, I prefer the pitcher method, it becomes more of a habit. If you’re on the road = water bottle.
Take greens! You can get the greens powder, it’s amazing, it helps you get in MORE than your daily recommended dose of greens and it has so many nutrients we are talking serious energy here!
Supplements: Fish oil, Vitamin D and probiotics. See naturopath for more info! (they are worth seeing btw, just admit it.)
If all the above is not really sticking with you – see a naturopath.
If I think of more… it’ll have to be in another post.
4. Workout routine. If you are new to working out, it’s all about baby steps but realize that you cannot effectively lose weight and get your body in optimal health without WEIGHTS mixed with cardio. Gosh it annoys the hell out of me that women are like “weights, wtf? EWWW, no no must go run for 6 hours a week” puhhhlleeeasssee tell me another one. This has been circulating the internet and hopefully women are being converted:
Muscles LOOK BETTER THAN FAT, and you would have to weight train a lot to look like a bulky arnold. That being said, go pick up some weights!
Try to incorporate cardio and weights 3-4x/week.
Invest in a home piece of equipment(Like the TRX) because if you have children, this is the only way you will be able to weight train (unless your hubby looks after the kids in the evening and you go to the gym or classes etc which is a good thing to do once a week to keep your sanity!) Buy some bands, bands rule, they don’t take up any space and they are pretty wicked. If you want to know where to buy some, leave a comment or msg me.
Get your children involved, take them on walks, or hikes, or bike rides or start running with them. Use them as weights!
You don’t have to go out and buy a weight set, get creative and use things around the house, jugs of water etc.
If you have a newborn take the baby with you, utilize one of their naps and go walking or jogging with the stroller!
5. Experiment with what times of the day work best for your schedule, if you are a stay at home mum this is easy for you to do, for those that work it’s either before or after work. Find out which one works for you.
Just like cleaning, working out has got to get done! No question about it, once you get into the routine it’s much easier.
6. Take before and after pictures. This is a great motivator! There’s nothing like seeing how awesome you look and what type of progress you’re making like pictures!! Also, weigh yourself every once in a while, once a month or every two weeks but not too frequently!
Take measurements, this is what you will go by, and how you look in the mirror. I take my measurements every two weeks, but they can be taken every month if that’s how you choose. Bust, hips, waist and legs. If you have large arms take the measurement around your arms if you want.
7. Sit down and talk over all of this with your family (esp hubby or wife) because you must be on the same page, you have to agree that this is going to take time, effort and motivation, if your spouse or significant other isn’t there to motivate you, you can still do it but it will be more difficult!
Remember, this is a lifestyle!
Don’t hesitate to ask me any questions!
Last year I an idea stemmed to look into holistic nutrition, the idea really attracted me because ive never been sold by the common 4 yr university nutrition program, I’ve met a few and they didn’t really give me a good impression. Yet I’ve come across a few registered holistic nutritionists and boy is the impression impressive! It’s everything I want and I think I need, being gluten and dairy free- nutrition is different for me, my husband has been recommended to go gluten free as well and something keeps tugging at my head that I don’t know enough for myself and my family.
My pregnancy was a disaster food wise and I think I will constantly regret that. I am compelled to know more about food and what it does. If you are what you eat then I need to eat better, the best I possibly can and encourage my family to do the same.
Now- will it be challenging doing this while having a newborn? Um yes, though if I do it I will take the at home correspondence program because living outside the city I can’t simply drive in for classes a couple times a week, too much gas and too much time away from my family.
To think of all that I could learn is sooo exiting, it’s like being given keys to unlock a chest full of gold!! I’ve never had this ambition to learn like this before, when I went to college I was excited but not this excited.
Think of all the wonderful things I could share with you all!! I’ll end on that note. 😉
When people talk to me about weight loss, I usually always bring up their current food menu and how often they eat, what they had for breakfast etc. Usually I try to hold my looks to myself, sometimes they slip out and they admit right away that they don’t eat as well as they should or don’t take enough time to prepare their meals.
Nutrition is key to survival, to performing your best on a daily basis. People tend to forget this, that’s okay, we all get busy with our own lives and forget the absolute essentials that keep us going. To catch yourself on some bad habits I’d start with asking yourself:
- What did I eat today? What did I eat yesterday? Start a food journal.
- How often have I eaten today? Did I have a good breakfast?
- How many vegetables have I eaten? Or any at all?
- How much sugar have I had lately? Pop included.
- How much have I eaten out? Tim Hortons, Starbucks, restaurants etc.
- Have I been craving a lot lately, not enough energy? Feeling bloated, bowels not moving properly etc?
- How much water have I had?
It’s very easy to forget about the way your body feels and this is extremely important! I am very aware of my stomach, I’m not sure why, but that’s just the way I’ve been since I lost weight when I was 16. My stomach(before pregnancy) expands and decreases a lot depending on the time of day and the food that I’ve eaten. It was rather frustrating but after i learned that I could control it through eating, I think my stomach was happier and overall I felt better.
Learn about the glycemic index, it’s a very useful tool to better your energy levels through food. It teaches you what foods are more nutritious than others. You can’t eat pineapple 3x a day every day because there’s simply too much sugar in it. Whole wheat whole grain bread from the grocery store isn’t at nutritious as making your own, you know what you put into your bread. Why does their whole wheat bread stay fluffy? Real whole wheat bread is very dense. ??
A calorie isn’t just a calorie, just because it’s low fat doesn’t mean it’s healthy for you. How much sugar is in low fat items?
The key is to evaluate your foods very closely, lean proteins, low glycemic carbs, authentic whole grains, vegetables, lots of vegetables, legumes. Stay away from artificial ingredients as much as possible, artificial flavours, read the ingredients on everything you buy, if the first ingredient is sugar, always put it back on the shelf! Unless of course it’s sugar for baking that you’re buying. 😛
Book an appointment with a nutritionist. Focus on your foods, set time aside for food preparation, this is essential to a successful permanent diet. Always shop after you eat, and always prepare at the same times during the week. Plan your meals ahead of time. Eating healthy doesn’t have to be expensive, don’t pick unrealistic meals for yourself, legumes are cheap and are incredibly rich for you. Beans, beans, beans. Keep your eyes on the sales. It’s a little bit of work but it definitely pays off.
Take care of your body!
Ever since I was 9, I have struggled with self image. I went through that phase when I was young, the pre-teen phase where you get a little chubby, your parents still tell you you are beautiful (cause you are) and then you lose the weight when you are older. However, thanks to my brothers, my identity was demolished from age 10 on, it still has lasting effects on me now. I’m not putting all the blame on my brothers, but just a word to new parents, don’t ever let the boys attack the girls, there should be severe consequences for it. It’s in the boy’s nature to make fun of girls but that shouldn’t be allowed to let loose whenever they feel they want to make fun of someone.
It was part of my self image problems that got me into the fitness industry, I wanted to feel better about myself, I didn’t want to be anorexic like all the girls on the magazine but I wanted to be healthy, however weight loss soon led to an addiction to have the perfect 6 pack and to always be slimmer: like the magazines. I have always gone in an out of this addiction, but what always brings me back home is the fact that I am who I am, I have my own body shape and it is what is healthy for me. I’m not going to try to acheive to be someone because of the way the media thinks is better for society.
I was thinking a lot about self image and self esteem the other day after I had watched some tv. We have free cable for two months, it’s a promo that we got, we don’t watch the tv at all, if we do it’s a movie. However, sometimes when I come home I’m really tired and I turn it on and this one particular day, I watched the E! Television, because that was the only thing slightly interesting on, for me at least. Well I watched it for a few hours, then I got up, and I felt so fat, there’s a mirror in our hallway and I had an awful perception of myself, I was super unhappy. Obviously it was just a feeling but that feeling had to stem from somewhere. This feeling continued on for the next day and I realized that it was some sort of anger or jealously cause I didn’t look like any of the people that were on the fashion television, I wasn’t on a runway, or a celebrity, I didn’t own $3,000 dollar dresses that made me look amazing.
Some of look at those magazines when we are in line at the checkout because we are bored waiting for the next person in line to finish. Everyone had a part of them inside that suffers when the media pushes things at them from every single angle: magazines, tv, mall shopping, posters. It’s like someone constantly knocking on your brain saying “get with the picture!!” Except that that picture is see through, there’s absolutely nothing to it, it’s false, it’s fake. Sure it’s okay to be somewhat fashionable, as long as you know what looks good on YOU and YOU work it that way. I think that’s why I love TLC’s: “What Not to Wear” because they take average men and women, women who are middle aged, have some shape to them and teach them how to dress accordingly to their shape, they can look good if they choose wisely.
Having had a past history of low self esteem, I have already struggled with reality of the soon coming large belly I will receive as my baby gets bigger and that there’s always the horror of thinking you won’t be able to lose the baby weight after giving birth but who am I kidding? I’m in the fitness industry, the most I’ve ever weighed has been 204 pounds (gah!) and I managed to get down to 153 in a little over a year, I know how to be healthy which means having a healthy pregnancy. Not giving into cravings left and right. Exercising regularly and maintaining good nutrition.
If you’re struggling with your self image, stop watching the tv, and stop looking at magazines, and ignore all the posters that you see regularly. Find your identity, and stick to that. Be care with what you expose yourself to. It doesn’t matter what anyone else thinks of you. When you workout, workout to be healthy, if you want more defined biceps and shoulders that fine, just know where the line is. If it’s realistic and you just want to acheive a goal that’s good! But don’t carry it too far.