Weight Gain Due To Pregnancy

It is important to realize that the human body changes somewhat after carrying and delivering a baby. It is perfectly normal for a new mother to carry a few excess pounds in the first year. Trying too hard to lose that may cause more stress to the nursing mother than anything else. It is important to start thinking in terms of overall fitness rather than some specific weight goal especially if it’s just a matter of a few pounds. Stay focused on eating healthy and moderate exercise and there is no reason why you won’t come back to your original weight in due course.

Weight Gain Due To Age

As we grow older, our metabolic rate drops making it easier for us to put on weight. We also lose a substantial amount of muscle mass and gain fat which again has a lower metabolic rate compared to lean muscle. Most importantly, our activity levels decline also bringing down with them our calorific expense. The only way to get over weight gain due to age related factors is to either cut back on eating or exercise for weight loss. One great way is strength training which helps build muscle which in turn leads to sustainable and healthy weight loss.

Weight Gain Due To Stress

This is perhaps one of the most common factors of weight gain. Almost all overeating can be traced back to some kind of stress or the other. Unless a person is too young or illiterate, they know the kind of food that is healthy for them. Binge eating on unhealthy food once in a while does not lead to substantial weight gain. It is only consistent abuse of the body and total disregard for food choices over a long period of time that makes a person obese. If you are unable to control what you put in your mouth, then you may have a deeper problem for which you need counseling or at least self introspection. Once the demons of the mind are laid to rest, it will be easier to follow a healthy weight loss program.

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If you’re still reading, I’m assuming that you have opted for the latter. In which case I need to give you some more bad news. The faster you lose excess pounds the lower are the chances of them staying away. This means that fast weight loss is not the best possible way to lose weight. However, the word ‘fast’ is a relative word so let me make it absolute. Losing anything in excess of 2 pounds a week will mean that you are probably losing water which will come back within a day of eating normally. So now let’s be scientific and scope the problem for what it is. For fast weight loss (which is sustainable) you need to lose 2 pounds per week or roughly 6000 calories (1 pound translates to roughly 3000 calories). Even if you assume that you cheat once in while or calculate incorrectly, the maximum deficit that you need to create is 1000 calories per day consciously. That’s actually very simple.

It is best to divide the 1000 calories over calorie control through food and exercise. Choose one sport that you are interested in – it could be swimming, dancing, tennis or even yoga. Almost all of these even in their most moderate form will help you burn up to 500 calories an hour. If you want really fast weight loss, just join a gym – you could burn up to 1000 calories in one hour there. (You’ll eat more of course but more about that later) If you can’t do any of these then just walk. You’ll need to walk longer but you can still total at least 300 calories per hour. Lots of people advocate taking the stairs or walking when possible but you need to do something that you can learn to enjoy or you won’t stick to it.

The second part is what you eat. Don’t restrict everything. Just throw out something that totals the amount that you need. If you want to cut back 200 calories, just replace one snack with a salad or fruit. If it’s more then target the heaviest meal and so forth. For people who want to lose 1-2 pounds, even cutting back on a single drink per day can get them fast weight loss.

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Here are some good tips for you to ensure that you put prevention in place and go on to enjoy a fruitful life.

• Get Your Five-A-Day – Swedish researchers have discovered that eating plenty of fresh fruit and vegetables as part of a healthy, balanced diet can more than halve your risk of heart disease. Filling up on weight-loss boosting free foods will help you eat your full five-a-day quota without you even noticing.

• Eat Wholegrains – A healthy extra serving of porridge or wholegrain cereal for breakfast every day could lower your risk of heart disease by 28 per cent, according to a study in the US. Switching to wholemeal rice and pasta will also get more wholegrains into your diet.

• Be savvy about fats – Unhealthy saturated fats found in foods such as fatty meats, butter and convenience foods can raise your cholesterol. Instead opt for omega-3 fats found in oily fish, nuts, seeds and olive oil.

• Move more – Like any muscle in your body, the heart needs exercise to keep it fit. Scientists recommend getting active for at least 30 minutes five times a week, with a half-hour walk being one of the most effective ways to help lower your blood pressure and protect your heart.

• Ditch the weed – You already know it’s bad news, but did you realise that smokers are twice as likely to develop CHD as non-smokers, according to the British Heart Foundation.

• Fight the stress – There’s no evidence to suggest that stress directly causes heart disease, but it can lead to unhealthy behaviour (smoking; unhealthy food choices) that increase the risk.

Exercise is a great way to help your body tackle stress.

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Common misconceptions regarding healthy weight loss

1. Starving Yourself: Starving yourself is actually one of the worst things you can do, your body will enter survival mode which basically means it will halt your metabolism and stop burning energy which is actually the essence of weight loss. Also as you have probably guessed cutting your food intake has a complete negative effect on your health. Just don’t even think about this option for losing weight!

2. Low Fat Diets: Low fat foods are not good for you, your body needs fats to function, losing weight is nothing to do with cutting fat out of your diet. More often than not these Low Fat Foods contain more calories in them than their counterparts. So in essence what we are trying to say is Low Fat foods do not equal weight loss.

3. Low Carb Diets: Low carb diets are the new in thing, but please don’t be attracted by these Atkin style diets. Because they are restrictive, nearly impossible for you to sustain and the foods you are told to eat on this kind of diet have a negative impact on your health. Your body needs carbohydrates and without them it is nearly impossible for your body to function normally. Healthy weight loss allows the eating foods that you will probably have expected you need to cut out.

What you need to understand about healthy fast weight loss is that eating smaller meals more regularly increases your metabolism allowing you to burn more calories.

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You have probably heard this word being said from time to time; unfortunately people tend not to understand the concept of metabolism and metabolic change. There tends to be a lot of information about this subject and, from my own experiences, I know a lot of the information I come across on the internet to be inaccurate, this is why I have decided to help you understand. As normal with these concepts there are always a lot of opinions and speculation that get in the way and end up being the reason that so many people receive mixed messages.

There are scientifically proven methods to increase your metabolic rate, enabling your body to burn calories faster than it would have done previously. In turn, this would burn far more calories than it would have normally done before. Although speeding the rate of your metabolism burns calories faster, it also means that your body requires more food to sustain itself; this is not often a recommended method for general weight loss. Whilst I do not recommend this method to improve your weight loss results, the method is a good way for sustaining your weight loss in the not too distant future.

Eating certain foods more frequently is a way speed up your metabolism. It is advised that before you attempt to speed up your metabolism you start exercising and reduce the amount of calories that are consumed per day in order to start weight loss, using this method to begin with will enable you to lose weight at a steady rate until it is appropriate to attempt changing the speed of your metabolism.

It is also your metabolism that makes your hunger feeling, when your body has converted food into energy your body will tell you that it is time to eat, so having a faster metabolism will make you feel hungry more frequently as your body needs more energy to sustain itself. This is also a reason for keeping your metabolism at a slower rate when starting your weight loss program. Having a slower metabolism will keep you feeling full for longer and reduce cravings for food.

Every year millions of people that try to make a weight loss, fail miserably and often they realize that they are unable to successfully speed up their metabolism, this isn’t their fault, and it just doesn’t help when there are many external influences hindering their weight-loss. Starting your weight loss program using low scoring foods on the glycaemic index will help by making you feel full for longer and help prevent external influences.

SDG Tip – We advise you to keep your metabolism at the basal rate until a significant weight loss is achieved and you are following a stable diet and a suitable exercise regime.

An example of an external influence that causes people to get mixed messages about trying to speed their metabolism up is all these companies offering products which are low in fat. This makes the product more appealing, but these companies do not want you to know the real impact of these products on your body because otherwise they wouldn’t achieve those sales targets they are aiming for! What they do not tell you is that the low fat product that they are offering you actually contain carbohydrates and proteins that are laden with calories, unfortunately it is very likely that if you don’t burn them your body will actually change them to fats and store them. So essentially you are putting weight on without knowing how and why.

Metabolism is not only affected by the foods that you eat throughout the day, but also by the amounts of food in the meal and the timing of the meals during that day. It was recently agreed that a major contributor for speeding up the metabolism was the size and timing of your meals in a diet. As it has been for years it is seen that there are 3 meals a day; breakfast, lunch, and dinner, but recently it was found that if more, smaller meals are eaten throughout the day the body’s metabolism will increase and food will be digested quicker.

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So, if you want to quickly lose some weight and feel better about yourself, keep reading.

Awesome Weight Loss Guide

Always include eggs with breakfast

Eggs should be a mainstay in your diet. Learn to love them. In addition to the eggs, try to also add black beans to your breakfast.

Adding peppers to eggs is a personal favorite of mine. Or, you can add in some sour cream to give them a little more life.

Eat black beans for lunch as much as possible

Whatever you decide to eat for lunch, you can always add black beans to the mix. Make black beans another mainstay in your diet.

If you’re wondering why, it’s because black beans are high in both protein and fiber. They’re also very inexpensive. Just eat a half can at a time.

You should also eat meat for lunch. Ground beef, cube steak, chicken are all great choices.

Include broccoli with dinner

You can be flexible with dinners. Maybe eat some tuna, chicken, lean meat, or even eggs again for dinner. Whatever you choose as the main course, just don’t forget to add broccoli.

To give it some added flavor, you can add sour cream or a bit of bbq sauce on top of it.

So, if you’re looking for a fantastic guide for losing weight, this one should get you going in the right direction.

Josie McEachern enjoys writing about a wide variety of topics. If you would like to find the best Garage Door Opener Repairs, all you have to do is visit the Garage Door Prices website.

My test subject a 48 year old female from the UK weighing in at 189 pounds, suffering from clinical depression and trapped in a web of weight related diseases came to me and asked me for help. Who was I to let them down? I advised the Couch to 5k challenge, offered my help free of charge as long as I could monitor the results, mainly so I could get some subjective information on the matter.

1. The couch to 5k challenge basically sets out on the opinion that you should start off slow and easy, when you first start out running it’s not just your weight that is a mitigating factor, but your joints, ligaments and bones just won’t cut it at this early stage. Easing yourself in will help you to overcome this and by the time you end the challenge you’ll feel comfortable jogging, actually it will become pleasurable. Well that’s exactly what happened in my client’s situation. She is now running 10k races for charity and in the best shape of her life, tipping the scales at 145 pounds only 6 months later.

2. Each session of the couch to 5k challenge only takes 20-30 minutes of your time 3 times a week; I can personally guarantee that even the busiest of us can fit this time into our schedule. By the way, 20-30 minutes 3 times a week is actually recommended by numerous studies for an optimum level of fitness.

3. The couch to 5k challenge focuses on the length of time you run over the speed you run. (Basically as we mentioned earlier your joints, bones and ligaments aren’t ready for any speed work yet). My client found this no pressure approach fun and the fact it was goal orientated easy to work with. She actually told me it made the program enjoyable.

Overall I would advise the Couch to 5k Challenge to anybody who sits there eating TV meals, drives the car to the local shop or pays someone to walk their dog. Its fun will make a change to your lifestyle and open your life up to a whole new world of opportunities.

My client lost 25 pounds in the 2 months she undertook this program, she changed her eating habits and her outlook on life. 6 months down the line her doctor is now as happy as Larry because she is off her depression medication and all her health related diseases cease to exist!. Just another satisfied Simple Diet Guide member.

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1. Carbonated drinks are no more fattening than still drinks – TRUE

Bubbles in drinks are carbon dioxide, the same gas released by the body every time you breathe out. There is no evidence that carbon dioxide makes you fat. The issue with fizzy drink – or still cordial or squash – is the calories. So choose a low-sugar variety.

TIP – invest in a traditional Soda Stream machine to brighten up water, or sugar-free squashes.

2. Tea and coffee cause dehydration – FALSE

Caffeine acts as a mild diuretic, and while it is true that the water you retain after drinking a cup of plain H2O is marginally greater than if you have tea of coffee, this effect is tiny in comparison to the very much larger quantity of water you absorb. This means that a cup of tea or coffee is a good way to stay hydrated. Choose decaffeinated varieties if you want to limit your caffeine intake. Avoid adding sugar and use low-far milk to keep calories low.

TIP – Try herbal teas as an alternative low-calorie hot drink

3. Drinking more water helps to burn fat – FALSE

To lose weight you must eat fewer calories than you need so that your body draws the extra energy from its fat stores. Drinking more water will not help. The reverse is also a myth – restricting water intake is not effective. Any weight losses will be short-term and your body will rapidly adjust to retain extra water to meet your needs. Plus, this can make you feel dizzy and light-headed.

TIP – Flavored waters can often contain surprisingly large amounts of sugar – so watch out!

4. Drinking wine every day is good for the heart – TRUE

People who drink very small amounts of alcohol do seem to be healthier than non-drinkers, but having more than just one or two units per day increases the health risks. With larger glasses and stronger wines, many people are consuming far more alcohol than they may realize – or want to believe!

TIP – Dilute white wine with mineral water, or alternate alcoholic drinks with a soft, low-calorie mixer.

5. Smoothies are just expensive fruit juice – FALSE

Analysis shows that most smoothies are higher in Vitamin C and Fibre than fruit juice and also contain higher levels of antioxidants. This is because they contain, at least in part, the whole fruit. The leading brands of smoothies typically contain around 1.5g fibre per 100ml, compared to only 0.1g in freshly squeezed orange juice. Most people eat far too little fibre for good health, so the added fibre can make an important difference. Compared to fruit juice, this extra fibre may also help you to feel fuller and keep hunger at bay. Given their high fruit content, smoothies are high in sugar, too – about 12g per 100ml – so you’ll need to count calories. A typical 250ml serving has about 120-150 calories, but they do count towards your 5-a-day.

TIP – Try making your own – it’s a great way to tempt children to try new fruits!

6. A sports or energy drink after exercise is best – FALSE

These drinks are useful for competitive athletes to boost performance, but water is sufficient for most people, most of the time. Sports drinks contain as many calories as regular squash and you risk swallowing far more than the calories you have burnt off in exercise within just a few minutes. Many “energy” drinks also contain caffeine.

TIP – For maximum refreshment, make sure water is fresh and cool. Add sugar-free cordial if you prefer something flavored

Knowing the facts about liquids is a great way to aid Weight Loss, after all doing a session of exercise and then taking an Energy Drink which has High Calories will have a negative effect on your progress.

Many more Tips for Fast Weight Loss are available in the Simple Diet Guide.

Firstly I need you to understand that your body naturally chooses the way it utilises energy through a number of factors, the major factor you need to know is high intensity exercise makes your body turn to faster methods of using energy, and this means sugars (carbohydrates) get utilised instead of fats. To burn fats more efficiently you need to be doing your training aerobically, (the age old test is to try and hold a conversation whilst doing your exercise, and if you find this difficult it is a good indicator that you’re probably trying too hard).

Training at a lower intensity for longer is better than training at a higher intensity for a short period of time, remember this and pace yourself in the gym for an optimum workout.

Although training in this energy zone will improve your fitness I advise against letting your heart rate rise above 160 beats per minute and to try and stay in the 140 – 160 heart rate zones. You can measure your heart rate a number of ways, some machines have built in heart rate monitors, you can purchase a heart rate monitor from a store (good ones can count calories burnt). I suggest the Polar range of heart rate monitors I personally haven’t been let down yet by this range. You can also measure your heart rate manually, but you may find this difficult whilst trying to exercise.

The machines that I propose you decide to use in the gym are as follows: -

1. The Exercise Bike – Very good for a lower body work out, easy to control your heart rate through intensity and work load.

Tip – Join a spinning class if your gym does them, you will really enjoy them, it is something new and you will burn a lot of calories doing so.

2. The Stepper/Cross Trainer – Very good for an all round body workout, works the core muscles like crazy and you burn a lot of calories in the process.

Tip – Take extra care to find a setting that is comfortable, the longer you spend on this machine the more weight you will lose.

3. The Treadmill – Yeah you guessed it, Walking and jogging are unbelievable ways to lose weight, hit the 140 – 160 heart rate zones we talked about and the pounds will just drop off.

Tip – If you find walking/jogging too monotonous and boring and feel like doing more, try adjusting the incline, not only will you burn more calories but it actually feels like your climbing a mountain!

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Weights are for everyone, it just depends on how you approach it. Lifting weights is actually one of the biggest tools in the weight loss locker, and many of you are overlooking it due to the fear of putting weight on.

Lifting weights is an ideal way of boosting your metabolism, not only do you burn a good deal of calories whilst doing the weights, your body also continues to burn a large amount of calories during muscle repair over the following 24 hour period. Eating food high in protein within an hour of weight training will ensure that your muscles repair effectively and will get you ready for your next weight training session. Try to limit your weight training sessions to 2-3 times per week, a lot of my clients tend to rotate the muscle groups they train in order to stagger the muscles you use in each session, rest is exactly what your muscles need to ensure maximum results.

You will get the best results if you ensure that your training sessions have breaks of at least a day between them. I.E Monday, Wednesday and Saturday would be a perfect way to break down your weekly workout.

Tip – When you weigh yourself do not be put off by small weight gains to begin with, this is just a perfect indication that muscle weighs more than fat, and that you are being successful in your weight loss journey.

The type of weight training you do dictates the results you will receive, for example if you train for strength; this will increase the strength of your muscle fibres, burn large amounts of calories with no side effect of putting on any bulk. By the way all the conventional methods of training such as press-ups, sit-ups and pull-ups are perfect examples of strength training.

If you wish to take strength training to the next level it is best to join the gym, they have all the equipment that you need in order to work every single muscle group in your body. The more muscles you can work out the better results you will get and the more calories you will burn.

The direct benefits of strength training are as follows: -

• increased endurance and flexibility

• increases your energy levels

• protection of your joints (good for injury prevention)

• an increase in bone mass (this helps with prevention of fractures and degeneration from osteoporosis)

• And boosts your metabolism (the key reason weights are important in the weight loss game).

Tip – Ensure that when you finish your cardio workout you follow it with some strength exercises, this way you will burn a huge amount of calories in the workout itself, plus a huge amount in the following 24 hour period. This will make for some exciting results in a matter of only weeks.

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