How I got back in shape in 3 months after giving birth

snapseedHello everybody!
This post will be different from my previous writings. This one is not about healthy recipes or workout tips, this one is my personal experience.
I will tell you some tips which helped me to get back in my pre baby shape in 3 months after giving birth.
It’s important to know that you should never compare yourself to me or anybody else. Everybody is different and the only person you should be competing with is yourself.
Keep in mind: everybody’s progress is different, give your body the time it needs.

If you just had a baby, give yourself some time: Immediately after giving birth to a baby is not always the best time to try and lose the baby weight. The body needs to return to pre-pregnancy hormone levels, blood volume levels and water levels. This can take up to 12 weeks and needs to be taken into consideration before restricting calories and exercising to lose weight after baby.

Here are my tips:

  1. First thing in the morning: Start your day with a cup of warm water and lemon. This detox trick will help give your system a little break and improve digestion (which promotes weight loss!)Drink a lot of water! If you wait to drink until you’re thirsty, it’s too late, you’re already dehydrated.
    Did you know that you can lose weight drinking water? Drinking water to lose weight is one of the easiest things you can do to support your weight loss efforts. Studies have shown that drinking water raises your metabolism, and improves your fat burning rate.
    If you find yourself snacking more often try drinking a large glass of water instead of snacking. You can lose weight drinking water because it will fill you up and ward off those snack cravings.
  2. Another important step is to eat a high protein/ high fat breakfast. Leave the carbs form later. You do not need the insulin spike from sugars and starchy carbs on empty stomach first thing in the morning. The best time for your carbs in around your workout, before or ideally after. Eating a high protein breakfast has been shown to reduce cravings and calorie intake throughout the day
  3. Nutrition is the key to loose weight, having a clean diet without added sugars (sugary juices, fast foods, deep fried foods, breads, pasta, cakes) is a must!
    Choose weight loss friendly foods like: eggs, leafy greens, avocados, nuts, chia seeds, coconut oil, fish, beans and legumes, lean beef and chicken breast. And very important eat your food slowly!
  4. Move as much as possible! If your body is not ready for a workout, at least try walking, walk everywhere possible! Jogging or biking is also a very good way to start.
    If you feel strong enough, you can start doing interval training, which in my opinion is the best fat burning workout. When you alternate between periods of high-intensity exercises (like burpees, squat jumps, or straight-up sprints) and short recovery periods, you burn body fat more efficiently during and after the actual workout session. A 10-15 min interval workout is more than enough!
  5. Lift weights! Lifting your body weight, alone, can give you a killer workout, but strength-training with weights can help you build lean muscle that your body burns calories to maintain.

img_5245Well these would be the most important tips that helped me get back in shape, and I tell you the truth I never eat 100% clean or exercise daily, but I do my best. On the days I don’t workout, I eat less carbs and higher fat and protein. Sleeping and a life with less stress is also key to health and wellness. As a new mom unfortunately my sleeping is not the best, but my baby needs me and I’m there for him!

I hope my tips will help you out and motivate you 🙂
Have a great day!

 

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How to get back in shape after the winter holidays

Hello my dear readers!

I want to wish you again a very Happy New Year! May all your wishes come true, I really can’t wish you more than this! 🙂

I hope everybody is ok, in a good health full of positivity and energy!

Christmas and New Years are by far the best holidays of the year! You eat and drink lots, you get gifts, and you have tons of fun. For most, the last thing on our minds is putting on weight. Once all the festivities are over however, getting back physically to where you were before the holiday period can be a difficult task.

So, please!!!! Don’t feel guilty about the over indulging- you have to let your self go some time. If you’ve put a little weight on, don’t worry! Be positive and go hard!

I was on vacation for 2 weeks, so for me today is the first work day of the year! I really love the holidays, staying all days with friends, sleeping till noon, travelling, but somehow I’m glad to be back on track!

Today I am going to write about a very common subject that you guys and my clients and friends ask me all the time. How to get back in shape after the Christmas holiday?

Here are some tips that will help you get that little excess fat off you in no time. 🙂

Drink lots of water!

Drinking large quantities of alcohol is bad for your health. Alcohol contains many calories and also causes dehydration. To make up for your holiday alcohol consumption, drink plenty of water. Your skin, kidneys and many others organs will benefit. What’s more, drinking water makes you feel fuller:  if you drink more, you will eat less!

Drinking more water flushes out excess sodium to help you quickly de-bloat, and it get things moving in your digestive system. Aim for 2 to 2.5 litres a day (about 8 to 10 cups).

Start Eating on Schedule

Eat breakfast within an hour of waking up and eat again every 3 to 5 hours. Starting your day with a healthy meal and enjoying evenly spaced meals will maximize your metabolism; regulate your blood sugar and insulin levels. Please DON’T starve yourself because it won’t get you anywhere! Eating too little forces your body to switch into conservation mode and burn fewer calories. Under eating can cause your body to break down muscle mass for fuel, which also causes a metabolic slow down. Eating enough and at regular times is key.

Cut back on carbs, but DON’T cut them out completely!

Eliminating carbs completely can force your body to burn protein for fuel instead of using it to support and maintain your calorie-burning muscle. So instead of cutting carbs out, just cut back.

So replace the refined carbs with veggies and complex carbs! Refined carbs like white rice, white bread, sugar, pasta) will get stored in your body as fat if you do not use them as energy right away! For example instead of eating beef with white rice you should choose broccoli instead of rice.

Get plenty of sleep, relax, and don’t forget to exercise

It’s time to get back on track. Treat yourself to a good night’s sleep. You’ll feel rested and have more energy to take on the new challenges of the New Year. Avoid unnecessary stress and find ways to relax (yoga, meditation or just going out to the movies!). Gradually start to exercise again. Physical activity will bring balance and energy back into your life.

Do some cardio!

Running, bicycling, walking, swimming…anything that gets your heart rate up for an extended period of time is what will really start melting away at those extra pounds. Circuit training and high intensity training is also great because it can involve lighter weights but keeps you constantly moving.

Be consistent!

If physical fitness is a lifestyle it has to be just as important as brushing your teeth every morning.  You will have days where you are tired, worked late at the office but these are not reasons to stop with your program.  It’s all about mindset; do not give yourself a way out.

Never Quit!

It’s just that simple.  Never, ever, under any circumstance quit.  It’s not an option!!!  Success is your only possible outcome.

 So these are my 7 simple tips to get back in shape! Hope you enjoyed it, now let’s get started!!!

 Have a great day everybody! :*