Speed Counts in Losing Post-Pregnancy Weight

If you do not return to pre-pregnancy weight in six months, chances are you will keep those pounds, explains Dr. Judith Reichman

Q: I’m pregnant with my first child, and I’m worried that pregnancy will permanently — and badly — affect my body and how much I weigh. Can you tell me what it will do?

A: One of the biggest worries of my pregnant patients — after their concern about the well-being of their baby and the potential trauma of delivery — is post-pregnancy weight.

If you gain more than the recommended 20 to 25 pounds during pregnancy, or if you don’t lose the extra weight within six months of delivery, you are statistically likely to carry an extra 20 pounds, 10 years later. If you are overweight to begin with, that number is even higher. The six-month window for losing pregnancy weight seems to be critical.

During pregnancy, placental hormones increase your appetite and foster fat accumulation. This fat provides calories for the developing baby and later for the production of breast milk, which is 50 percent fat.

Once the baby is born, you must stop eating for two and start exercising. Most women can safely exercise — even swim — within four to six weeks. Obviously, if you have had an episiotomy, wait to get on a bicycle seat or exercise equipment that applies too much pressure until it has healed, usually within six weeks.

Breastfeeding expends about 500 calories a day (and is the healthiest way to nourish the baby for the first year). So breastfeeding will give you a weight advantage over bottle-feeding.

Breasts: That brings up another big concern — breast firmness. In general, firmness does diminish postpartum.

If you are breastfeeding, it is hard to assess what your breasts will look like when you stop. They will almost certainly become smaller. It is unclear whether breastfeeding — in addition to pregnancy — changes the contour of the breast or promotes droopiness.

Tummy: Then there is abdominal laxity (looseness). This depends on several factors — the size of the baby, how much weight you gained, whether you are prone to abdominal obesity.

This is another reason to lose weight in that six-month postpartum period. If you don’t, fat will stay in the abdominal area, possibly increasing your future risk for insulin resistance, diabetes and coronary disease.

The loss of abdominal elasticity and the presence of stretch marks depend on the degree of abdominal distention during the pregnancy. A big baby or multiple babies will take a greater toll.

As for that “poochy” abdominal roll that makes you look pregnant despite the fact that you now have a baby, it should go away with appropriate diet and exercise. For women who still retain belly fat after a year, liposuction or abdominoplasty are options — but only for those who don't want to bear more children.

Stretch marks: There is also a genetic component to stretch marks. They can arise from hormonal changes that occur fairly early in the pregnancy. If your mother or sister developed stretch marks, you are also likely to. Unfortunately, creams and moisturizers don’t prevent these marks. Postpartum stretch marks are usually permanent, though some data suggests that retinoids, or Vitamin-A-derivative creams or gels, soften their appearance. Laser treatments can also help.

Other effects: There are also other temporary bodily changes that accompany pregnancy. Increased pigmentation down the center of the abdomen creates a darkened “linea nigra.” It will fade.

Some women get varicose veins, caused by a combination of pregnancy hormones and pressure from the enlarged uterus and baby in the pelvis. The severity of these varicosities will decrease after the hormones and pressure are gone, but some degree of venous expansion usually remains. If this remains bothersome and you won't be having more children, you can consult a dermatologist or vein specialist about possible laser treatments or “collapsing” vein injections.

Women often notice hair loss within two to six months after giving birth. Handfuls of hair come out in their comb or brush as their hair follicles adapt to the fall in hormones. The hair will grow back.

Dr. Reichman’s Bottom Line: Re-establishing good eating and exercise habits in the six months after delivery is critical for your ultimate weight and health. There are some residual bodily changes from pregnancy, but these come with the territory and are definitely worth it.

http://www.today.com/id/6114200/ns/today-today_health/t/speed-counts-losing-post-pregnancy-weight/#.UiZBGTZwqSo

The 9 Most Nutritious (And Filling) Breakfast Foods

I know you’ve heard it a thousand times before, but breakfast really is the most important meal of the day. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition. The trick, however, is making smart choices.

A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit.  All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day. Here are some ideas to get your day started right:

1. Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.

2. Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.

3. Take your nutrition to go. Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry.

4. Get a good “warm-up.” Start with hot cereal: Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume.

5. Don’t skip the eggs. Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.

6. Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese.

7. Ham it up. Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.

8. Don’t rule out a.m. vegetables. You can enjoy veggies with breakfast if you add them to some eggs. Cook one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.

9. Think whole grain. Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.

http://blackdoctor.org/2382/the-9-most-nutritious-and-filling-breakfast-foods/

Cardio and Weight Loss

Cardio is a great ally in the difficult task of weight loss. If somebody wants to lose weight, he or she probably has a weight which is above the recommended healthy level. And being overweight is not healthy at all. Being overweight can cause many problems and one of those problems is heart related problems.

Similarly, being under the recommended healthy weight is not good for you. If you stay in any of these dangerous weight zones for too long, many problems may occur. This is because we have to maintain our weight between the normal values as well as practicing physical exercises to keep our bodies functioning and healthy.

Excessive body weight can cause heart problems. Like a car needs its engine, we need our heart. With this in mind, we therefore need to protect our heart and avoid unhealthy habits that may affect our health. Additionally, physical exercise will maintain our health as well as our heart.

We can even find some of the best cardio for weight loss in order to reduce our weight in a healthy way on the internet and by practicing cardio exercises we will be helping our heart and our body.

There are some of the best cardio exercises for losing weight:

Swimming: swimming is a very good cardio exercise in order to lose weight and to keep you healthy. Swimming allows you to exercise your entire body and it is an excellent way to lose weight. Swimming is among the best cardio for weight loss. Additionally, this type of physical exercise doesn't cause any injury relating bones or joints, because you will be exercising in the water with reduced resistance.

Running: You don't need any kind of special equipment for this exercise, however you will need a good pair of trainers in order to prevent any kind of damage to your bones or joints. Also, you will need comfortable clothes so you can move without any problem. Running will help you losing weight by burning calories, though of course you can't run only five or ten minutes - you will have to run around half an hour each time. A good tip is to listen to music or run with someone else as this will help you keep motivated to run further even if you are tired.

Cycling: By cycling for at least thirty minutes a day you will improve your endurance and lose weight. Cycling is a very simple activity and an effective exercise to lose weight. Additionally, you can practice this exercise by going to work or school by bicycle. You just have to be creative and find the best way to incorporate your best cardio for weight loss exercises in your day to day activities.

These are only three of the best cardio for weight loss exercises that you can undertake in order to be healthier, to lose weight and to improve your physical skills such as endurance and strength.

http://ezinearticles.com/?Cardio-and-Weight-Loss&id=7046683

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