A diet shouldn’t be a fad which one goes on to reduce weight only to put it back on once the ‘diet’ is over. Rather it should be taken as part of lifestyle changes to lose the weight and keep it off permanently. There are many types of diets including the Atkins diet, the Zone diet, the South Beach diet and many more. When considering a diet, it is important to ensure that the body gets all the nutrients and nourishment it needs from the said diet. Diets that exclude certain types of food can adversely affect the body as the body needs different types of food in order to fight disease and maintain a state of positive wellbeing. One has to beware of any program that purports to lose weight too quickly as these programs might be dangerous due to sudden changes in the body’s physiology. In general, things to consider to ensure a successful diet regime include: monitoring the amount of food intake, ensuring the right types of food is eaten, exercising and addressing the mental attitude that weight loss is a quick fix solution rather than a lifestyle change.

Monitoring the amount and type of food intake:
The average woman according to the UK Department of Health needs around 1940 calories a day. Any excess food is stored as fat.  One pound in body weight is equal to 3500 calories. In other words, to lose one pound in weight, you need (if you are an average woman) to consume 3500 calories less than you do at the moment over a period of time. Before you go out rushing to reduce the amount you eat however, remember that to lose weight, you need to make lifestyle adjustments. Do not go out starving yourself to lose this weight. If the body’s needs aren’t being met nutritionally, it tends to go into starvation mode and it hoards food the next time you eat. When you do eat, it is stored as fat which means you will get flabbier and unhealthier with all the fat piling into the wrong places. One of the side effects- love handles! You will also tend to crave sugary and fatty foods. The recommended rate of weight loss is one to two pounds a week. This means that if you can reduce your calorie intake by 500 calories a day, you are well on your way to reaching your goal.

Ensure the right type of food is eaten:
The body is a complex machine. Imagine you win the lottery and you decide to some of your money on buying that dream car you’ve always wanted. You wouldn’t fill its tank with diesel if it happened to be a petrol engine. It is the same with the body. Diets that advice that a certain food group is bad is are to be avoided. All food groups are to be included in a balanced diet. Try to avoid too much processed food as these contain high levels of salt and fat. When cooking chicken for example, try to avoid using the skin as this has high levels of fat. Reduce the amount of foods that have saturated fat in your diet such as hard cheese, butter, cakes and biscuits as they increase the amount of cholesterol in the body which can in turn lead to heart disease. Base your meals on starchy foods such as Cereals, Potatoes and Rice as they are a good source of energy and contain fibre, calcium and Vitamin B. It might sound clichéd but try as much as possible to get your five portions of fruit and vegetables. Eat more oily fish like fresh tuna, trout, salmon and mackerel as they contain omega 3 oils which keep the heart healthy.

Exercising:
The benefits of exercising has been stated probably from the dawn of time. The idea of pumping iron tends to put a few off but in reality, exercise doesn’t have to be strenuous. Choose a workout which you find to be fun and you are likely to stick to it. Learn a new dance like the Salsa or Waltz if you fancy. If you find that you are getting bored with it, it might be time to change it. Cardiovascular exercises which as the name suggests increases your heart rate include running, jogging, skipping and spinning and are the best exercises to lose weight. If you are unable to do these, a fast walk from the station home is better than nothing. The higher metabolism involved in performing these exercises causes the fat to drop off. Added benefits include longevity as studies have found a link between doing cardio exercises for 25 to 60 minutes a session and 3 to 5 sessions a week and longer life compared to those who don’t. The exercising also relives stress and boosts self confidence. As with all things though, be sensible and wear the right gear such as padded trainers to reduce injury to joints. Also be sure to consult a medical practitioner such as your GP before you embark on any type of exercise.

With these tips, you have more than a fighting chance of losing weight and more importantly keeping the weight off without succumbing to a lose weight quick fad. Whatever you do, enjoy your plan to keep the weight off…

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Before embarking on any new course of physical exercise, you should always seek medical advice from your GP. Depending on any complications that might have arisen during labour ie Caesarean, it might be advisable not to undergo any strenuous exercise until after the body has recovered which in some cases can take up to three months or longer. If you feel any pain, numbness or other abnormality, immediately discontinue and contact our your GP as soon as possible.

In order to lose the dreaded “Mum Tum” you will need to strengthen your core muscles. These are the Rectus Abdominis, External Oblique, Internal Oblique and the Transverse Abdominis better known to you and I as the six pack. The innermost of these muscles are the Transverse Abdominis or TvA. Do not make the mistake that crunches are the be all and end all in acheiving that flat tummy. In fact, crunches work out the the external layers, the Rectus Abdominis and the External Oblique. If you focus only on crunches, you will end up developing these layers with the result that your abs grow stronger but do NOT flatten. During pregnancy a hormone called relaxin is released, which made your ligaments more elastic so they could stretch as the baby grew. Because your ligaments and joints have become more supple and pliable, it’s easier to injure yourself by overstretching or twisting. After pregnancy it’s all too easy for these external layers to overpower relatively weaker TvA.
Rather start with an exercise called the plank.

.Lie on a mat and get down on your elbows and knees
.Place your elbows under your chest.
.Now prop yourself on your toes and forearms.

Keep your body in a straight line and tighten your abs for about 15 seconds (if you are a beginner) or until you tire. Repeat a few more times.

Pelvic Tilt: Lie on your back with your eyes looking at the ceiling, knees bent and feet flat on the ground.
Inhale and tighten the abdominal muscles and slightly squeeze the buttocks and lift your pelvic bone. Imagine trying to pull your tummy in enough to zip a tight pair of trousers. Your lower back should flatten to the floor. Hold for ten seconds then relax. Inhale as you roll your pelvic bone back down to the floor. Continue to keep your abdominal muscles tight, it shouldn’t bulge out and your buttocks remains clenched.
Repeat ten to fifteen times.
Next on the to do list are Kegel Exercises: These consist of tightening and releasing the muscles used to control urine flow. They strengthen the pelvic muscles and return these muscles to the state they were in before childbirth. To do this exercise, hold your pelvic muscles for about 10 seconds and slowly release. Repeat this three or four times every day. The beauty of this exercise is that it can be performed anywhere without the need for any apparatus.

Eat a balanced Diet: Your body has been through a lot during the nine months you were pregnant and it still needs a variety of nutrients to enable it function and produce the nutritional needs of your baby. Avoid drinks filled with loads of sugar ie fizzy drinks as these are full of empty calories which you will have to burn off if you are ever going to regain your shape. Stick to fruit and Vegetables, Carbohydrates such as pasta and potatoes for energy, and wholegrain breads and cereals.Protein as found in lean meat and chicken without the skin are also important. Also try to include fish in your diet but avoid too much oily fish as they may include high levels of mercury.

Abdominal Crunches: Crunches should work the four main pairs of muscles in the abdomen.  A properly done abdominal crunch returns your tummy back to its pre pregnancy state. However do not be fooled into thinking that you are guaranteed a six pack. Genetics plays an important role in that! Many exercise regimes fail because of the posture of the abdominal wall during crunches. The abs need to be pulled in, aided by exhaling during extertion. This ensures that all the muscles are worked increasing the effectiveness of the exercise and aiding the development of core strength.

Finally, drink water. Lots of it. Water prevents dehydration and some studies claim it can speed up metabolism. Go out to park with your baby and power walk with his buggy to lose calorires. Eat sensibly and slowly but surely, you will regain the figure you once had.

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