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8 Tips For Women To Lose Weight After Pregnancy

8 Tips For Women To Lose Weight After Pregnancy

I am a mum of two, and my kids are just 22 months apart. So I know the dilemma all new mothers go through couple of months after the delivery when they see that instead of losing weight, they are gaining more. That’s all right. You have time to lose weight. Around this time, (I would strongly advice) please do not take celebrity moms as your ideals, because they take EXTREME measures to lose down all those fats from their bodies, and more importantly, their photos are all photoshopped. So, as I was saying, you can take time, or, if you are in a hurry to get back to your good ol’ shape, then there are many exercises that will eventually slim you down.

Here is a first-hand experience of a mother who has successfully shed  her extra weight in 33 days. This is only to inspire you not to stay frustrated with those extra body mass, and do something about it. After my first pregnancy, it took me eight months before I started to shed some extra fat. Now, let me tell you one thing. You can not cut down on food, because for the first six months, your baby’s meals entirely depends on you. Yes, I am talking about breastfeeding. So, this brings me to my first two points:

1. Say no to “No Food”.

This means no dieting, please! If you are frustrated with your weight, then dieting is not your thing. It is mainly because your body needs proper nutrients to help you recover from the delivery stress, for feeding your baby, and also to fight against infections. So, all you need is a very well balanced diet plan. Go to your dietician, and ask them to make you a proper chart. You should eat every kind of nutritious food to ward off your hunger. Munch on healthy snacks. Frustration will lead to more weight. That’s the last thing you want to do now.

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2. Breastfeed to slim down.

Lots of women have successful stories on how breastfeeding has helped them to cut down on their weight. It is sort of true in the sense that when you breastfeed, 300-500 calories are burnt. It is a form of exercise both for the mother, and the baby. But do remember point number one from above. No dieting, no reduction of food intake. Because, you will get energy from whatever extra kilojoules you eat, and from your body’s existing fat stores. In this way, you are shedding extra fat from your body. For your convenient, here’s a diet for a breastfeeding mum.

Besides healthy eating, and breastfeeding, comes the physical part of the exercises. These exercises are simple, but effective. You would need to sweat your fats out. So here are some exercises that will shape you back to the old you.

3. Go walking.

This exercise is an old routine, which you can start right after your delivery. Begin slowly, but gain your pace once your body is pain-free, and relaxed. Start with small steps. Walk for fifteen to twenty minutes. Once you are comfortable, increase your time. Half an hour to one hour of rigorous walking is good enough for one day.

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4. Kegel up whenever, wherever.

Kegel is a classic exercise. The reason why this is important is because this will help you to tone your pelvic muscles. The best form of doing this is, sit on a bench. Make sure your feet are shoulder-width apart. Put your hands on the hips. Now, contract your pelvis muscles, as if you are halting from urinating. Stand up. Now return to bench, and release. Do this 10 times per session, everyday. This is the actual way of doing kegel. But if you can’t exercise the proper way, then just do it while you squeeze in some time to watch television, or even during traveling while you are waiting in the signal.

5. Draw deep belly breath.

This specific exercise is specially dedicated to your abdominal, and stomach areas. Another beginner’s exercise, you can also start doing this couple of hours after your childbirth. Just sit straight, and breathe deeply. You have to inhale deep from the diaphragm. While doing this, contract, and hold your abs tightly. When you breathe out, stay relaxed. When you hold your breath, you can count the seconds. Start from 10 seconds, and gradually increase the time as you go. This can also be done whenever or wherever you are, and no one would even notice that you are exercising!

6. Work the floor bridges.

Floor bridges will target your hamstrings, and butt. What you have to do is lie down on the floor with your knees bent, and feet flat on the floor, arms by your sides. Contract your core muscles, and squeeze your butt to raise from the ground. Press your heels on the floor. Now, do the kegel exercise. Hold for 3-4 seconds, and slowly return to floor. Release the kegel exercise. You can repeat this 10 times at first, and can increase it to 20 times if you feel good.

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7. Do the kneeling pelvic tilt.

This exercise is good for your stomach, abdominal muscles, and can relief you from back pain. Get on all fours, with your toes touching the floor. Your arms should be exactly straight down from your shoulder line, palms connecting with the floor as well. Stay relaxed, and straight. Now, breathe in, and pull your butt forward, lean you pelvis, and move around your pubic bone upward. Stay like this for 3 seconds, and let go.

8. Exercise the crunch beat.

Another easy exercise that targets your abdominal muscles, and legs. Lie flat on a mat, bend your knees 90 degrees, and lift your legs. Make sure your calves are parallel to the ground. Put your hands behind your head, elbows out, and crunch up. Lift up your shoulders. Next step, extend your legs straight forward, cross your ankles, and stretch your hands overhead. Stay like this while you shift your legs over, and under each other for 8-10 times. Relax, and repeat.

These are some basic, easy exercises that can boost your energy in getting into your original shape pre-pregnancy. For your benefits, here are some bonus tips for you. Drink plenty of water, especially right before you breastfeed. Drinking water will aid you in keeping yourself hydrated, will clear your urine, and speed up your metabolism. Another important thing is to get enough sleep. I know that the first few months will be super hectic, but I would recommend you to catch up on sleep whenever possible. Sleeping can release stress hormones, which is another reason for gaining weight.

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Follow these simple life hacks and you will enjoy your post pregnancy periods. Don’t distress yourself on unnecessary thoughts, just appreciate your new role. This is a life changing experience, and a healthy you is what is required to experience it. Here is a first-hand

Featured photo credit: Nick Koch Weiler via flickr.com

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Last Updated on January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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