Monthly Archives: April 2017

Breastfeeding and Dieting Tips

Having a baby is a joyous occasion that every woman can identify with. Once the baby is delivered, the mother is often left with a massive change in her figure and excess weight gain. Hence women who just had their babies delivered are often eager and keen to lose those extra pounds and regain their pre-pregnancy figures. Usually after giving birth, a weight loss of ten or so pounds are common for women. To lose the rest of the weight thereafter is a big struggle for many women. For example, for women who are breastfeeding, they have to be careful of dieting as they have to take care of their nutritional intake to support both the baby and herself. Here are some breastfeeding and dieting tips that can help mothers in their dieting efforts:

1. Breastfeeding and Dieting Calorie Intake

Doctors and experts often recommend an additional 500 calories in a breastfeeding mother’s diet. However, recent studies have shown that this may not be necessary. What’s important is that the diet of breastfeeding and dieting mothers is to get enough of the food groups and the essential nutrients to support both their baby and themselves. A woman should be able to eat a normal calorie diet and successfully breastfeed at the same time as she loses weight. She should consult her dietitian and doctor to work out a diet plan based on her needs.

2. Breastfeeding And Dieting Fluid Intake

This is very important for any breastfeeding mother. A breastfeeding mother who does not take in enough fluids will not be able to make sufficient breast milk for her baby as well as not able to burn the fat effectively to lose weight. The best fluids to take for a nursing mother are water and milk.

3. Avoid Fast Weight Loss

Any super fast or rapid weight loss program is not the best way to lose weight for anyone. And this is especially more true for breastfeeding mothers. It has been shown that in such fast weight loss programs, what the person lose is usually muscles and tissue rather than fats. The loss of these tissues will cause a build up of toxins in the dieter. These toxins in a nursing mother may be secreted in the breast milk causing harm to the baby. A breastfeeding and dieting mother can safely lose one to two pounds a week. Not a lot of weight? But if accumulated over a couple of months, most women will see all the extra pregnancy weight disappear.

4. Getting Professional Advice

Of course, the most important thing for a breastfeeding and dieting mother is to seek the advice of her doctor and the baby’s pediatrician. The health of every mom and baby is different and have individual needs. Only their doctor can identify these needs and recommend the best possible course for addressing the needs.

Health And Fitness Tips For Losing Weight

There are a ton of health and fitness tips that you can use to improve your weight loss efforts. In this article, I will show you some health and fitness tips that you can use to lose weight in no time at all. I have personally been using these health and fitness tips myself to lose weight, so you should stand to benefit from these tips.

One of the best health and fitness tips is exercising. Running for 20 minutes a day is a great way to boost your physical and mental health, and to get the ball rolling on losing weight. When you go running, you release special chemicals in your brain called “endorphins” that make you feel better. These are known as the “feel good” chemicals as they promote health and well being.

Running to lose weight is an excellent strategy that I highly recommend you doing. It’s all natural and doesn’t require a prescription, so you can get started right away – no doctor approval is required. I think we’ve all seen the power of running to lose weight. I’ve seen my cousin for example. She used to be big, but now she’s as skinny as a needle, and it’s all due to her running.

Another thing that you can do for your health and fitness is to go on a good diet plan. Cook up some vegetables and eat fruits that will make you feel better. One of the easiest ways to get your servings of fruit and vegetables is to buy them prepackaged from the grocery store.

This way, you don’t have to slice up anything or place anything in a tray – it’s all done for you. Getting your fruits and vegetables in a will cost you a bit more because they’re prepackaged for you, but this is almost always more than worth it. Getting proper fruits and vegetables are important for your health and fitness so keep that in mind.

Another great health and fitness tip to follow is to subscribe to a few weight loss and muscle magazines. I used to be a member of Muscle & Fitness Magazine. It’s a magazine solely dedicated towards helping people to build muscle. Even though I’m not a subscriber now, whenever I see one of these magazines, I immediately go and look through it. It’s a great source of inspiration.

Health and fitness are two topics that are widely talked about online but not a lot of people know how to go about getting great health and being physically fit. For some people, these 2 areas are hard to deal with and are tough to get a handle on. But with the right guidance, I think you can have the kind of weight loss success that you dream of.

So get going on your diet plan and start losing weight today. If weight loss isn’t your primary goal but it’s to help build up some hard, lean muscle, be sure to get started today planning out your success.

Health and Fitness Tips

Below are our top 10 health and fitness tips, in no particular order. From healthy eating habits to exercise programs, these health and fitness tips will help you get smarter about weight loss, wellness and healthy living overall.

1. Drink more water. You hear this all the time and there’s a reason for that – because it’s important! Drinking water curbs your hunger, hydrates your body and nourishes you from the inside out, including your skin. Aim for half your body weight in ounces per day. i.e. if you weigh 150 lbs, you would aim to drink 75 ounces of water per day.

2. For faster fat loss and a stronger heart, try sprint interval training. The basic format of sprint interval training is sprint/walk/sprint/walk, etc. Pick a stretch of road that is flat for 50 yards – sprint the 50 yards, walk back slowly, repeat – do this 10 times. Make sure you’re warmed up before you start sprinting and that you warm down when you’re done. Sprint interval training boosts your metabolism, burns more fat, and takes less time to complete.

3. Stay away from sugar! When you consume sugar, it causes your body to release insulin – and insulin causes your body to store fat. That’s why those fat-free cookies with extra sugar are actually causing you to gain weight. Read the ingredients label and stay away from products heavy in sugar and high fructose corn syrup. “Healthy” breakfast cereals and bars are notorious for being high in these two ingredients.

4. Add more of the following foods to your diet: whole grains, olive oil, eggs, natural peanut butter, fish, poultry, berries, apples, almonds, protein powder and water. These foods will help you burn more fat, stay in shape and better your health.

5. Add weight training to your exercise routine. Adding muscle to your body increases your life span, makes you stronger and burns fat. If you’re looking to tone up, use a weight that you can lift 8-12 times; if you’re looking to add bulk, use a weight you can lift 4-6 times. Weight train 2-3 times per week and keep your weight training sessions to 45 minutes max.

6. At a minimum, add a quality multivitamin to your diet and fish oil softgels (omega-3 fatty acids). Most people don’t get a sufficient amount of vitamins and minerals from foods alone so it’s important you compliment your healthy eating habits with a strong multi. The fish oil softgels are important because most people’s diets are severely lacking in omega-3 fatty acids and this is suspected to be a contributing factor to many health diseases, including obesity. Fish oil softgels are the easiest way to add omega-3’s to your diet – consume 2,000 to 3,000 mg of omega-3’s per day.

7. Add more Wild Alaskan salmon to your diet. It’s extremely high in protein and omega-3 fatty acids, and low in fat – an incredibly healthy combination. And Wild Alaskan salmon is very low in mercury, the one problem with regular salmon.

8. Stay away from foods that contain hydrogenated oils and processed foods altogether. Hydrogenated oils, or trans fats, wreck havoc on your body and some states are even banning them. Read the ingredients of the food you are eating – it will indicate if it contains hydrogenated oils – and if it does, toss it! Processed foods are the chemically-altered, packaged foods like many of the foods targeted towards kids nowadays. Usually you can tell a food is processed if the ingredients show a list of chemicals a mile long.

9. A simple way to keep your weight under control is stop eating before you’re full. Portion control is an easy way to make sure you don’t over eat and gain weight. If you continuously eat until your uncomfortably full, you’ll consume too many calories and stretch your stomach out, causing you to eat more often.

10. Give yoga a try because you’ll be amazed at the difference it makes when your body is limber and flexible, plus it will help reduce your chances of injury. Yoga consists of 15-20 minutes of deep stretching and usually meditation. Your body will feel younger and you’ll have less stress – combine this with cardio, weight training and a healthy diet, and in 12 weeks you’ll be in the best shape of your life.

Free Health and Fitness Tips

We all can do simple things to improve our health. Here are 10 health and fitness tips which you can incorporate into your daily routine starting now.

10 Health and fitness tips

1. Drink at least 8 glasses of water each day. Not drinking enough water leads to fatigue and a false sense of hunger. If you drink enough you’ll find it easier to maintain a healthy diet and a high energy level.

2. Sleep at least 7 hours each night. If our body doesn’t get enough sleep it works less efficiently throughout the day. Sleep is also the time when our muscles develop. Not sleeping enough makes us more prone to turn our calories to ugly fat instead of lean muscle tissue.

3. Stretch before bedtime. Stretching keeps the muscles, joints, and tendons fit and limber. It also reduces the chances of injury.

4. Reduce stress. Stress has many unwanted effects on the body: it leads to overeating, it disrupts the ordinary function of internal organs, it causes the eruption of skin blemishes and acne, and much more. Reducing stress will keep you more healthy and beautiful.

5. Reduce alcohol. Alcohol is rich in calories and sugar. It can wreak havoc on the liver and kidneys. I’m not saying stop drinking entirely, just limit it to social events and make sure not to go overboard.

6. Exercise 3 times a week at least. Exercising keeps our body lean and healthy. You need to engage in both strength and cardiovascular workouts and make sure to pay attention to every muscle group. You will not only look better, you will also feel better.

7. Quit smoking. Whether you’re smoking cigarettes or anything else, just stop. Smoking is one of the worst things for your health and fitness level. It practically harms every bodily system. It also turns your teeth yellow and may damage your skin and vocal cords. So just quit.

8. Do something which challenges your mind. The connection between mind and body is crucial to your health. Like any other body part, you need to exercise your brain in order to keep it at the top of its game. Whether you do that by reading a good book, solving a puzzle, taking a class, or whatever you feel like, keeping your brain in shape is a must.

9. Watch what you eat. Try to cut down the amount of trans fat, processed sugar and white carbs that you eat. Instead, eat more fresh vegetables and fruit, complex carbs, and lean protein like chicken or turkey.

10. Enjoy yourself. Having fun once in a while is very important. Make sure to have a good laugh once every day. It loosens you up, gets your blood flowing, releases tension and stress, and is just plain fun. It’s also very healthy.