Tag Archive | "post pregnancy weight loss"

Should You Eat Until You Feel Full?

If you’ve been reading this blog for anytime, you know that I LOVE to EAT!  I can be happy a lot of times just thinking of good food, and food combinations.  I was avoiding thinking about our Easter dinner menu because I knew I had to go shopping for the items.  But, once I started thinking about what we’d have for dinner, I just couldn’t stop!  I was scouring the internet looking for new things, things that sounded scrumptious, things that made me want to eat them right off the computer screen.

OK, I know I’m a little over the top sometimes.  But, this shows you how much I really LOVE food.  I must admit that sometimes I go crazy eating food and just don’t stop myself.  For example, this week we went to my sister-in-law’s restaurant, Dhat Island, and I had been thinking about it for days!  I love the food there, it’s one of the most highly rated restaurants in the Inland Empire.  Anyway, I ate so much that my stomach actually hurt.  I went beyond full to about to explode!!!  I do not recommend you doing this ever, but you’ve probably experienced this as well sometime in your life.

When we eat we rely on our “feelings” don’t we.  We eat when we feel hungry.  We drink when we feel thirsty.  Like I described above there are times that I don’t “feel” like stopping.  Other times, we don’t eat because we don’t feel like eating, because we aren’t hungry or are too busy.  Our feelings have a lot to do with our eating patterns, which in turn can affect our weight.

I always taught to clean my plate.  Before I could get up to play, or be excused from the table I had to finish everything on it, even if the portion was too big for me in the first place.  As I grew up I realized that this type of thinking wasn’t good.  Especially when the average American portion sizes have exploded!  Have you ever seen Super Size Me?

After college I started regulating the amount I ate by how I felt.  If I started to feel full I stopped eating.  Recently, I’ve learned not to even trust that, but instead to find out how many calories my body actually needs (I took a test where they hooked me up to some machine to let me know) and then I try to eat that amount or less.

Why You Can’t Eat Until You Feel Full

Most Americans just throw down their food like if they don’t eat it in 5 minutes it will disappear and they will never get any more.  I dare you, next time you sit down for breakfast, lunch, or dinner time yourself.  How long did it take you to eat your meal?  Our bodies take roughly about 30 minutes to feel full.  That’s why you cannot trust your feelings and eat until you feel full.  If I was to wait until I “felt full” most of the times I’d consume way over my allotment of calories for any given meal.  If you are wondering why you are gaining weight, you probably are eating until you feel full/satisfied.  Ladies, if I ate ice cream until I felt satisfied I probably would never get up from the table.  :)

Our appetites are complex.  We see food, smell food, taste food, and we have things going on in our brain that sometimes take awhile to tell us we are full.  Sometimes though, according to Harvard Mental Health, people who are obese, their receptors that are supposed to tell them they are full don’t.  They “may suffer from leptin resistance, meaning that they are less responsive to satiety or pleasure signals from this hormone.”

Count It Out

You say you want to get rid of that baby weight right?  Then don’t just eat until you feel full.  Count it out, the calories that is.  Try finding your “Magic Number To Weight Loss.”  You can get a nutritionist/dietician to help you figure our how much your body is actually burning so that you know how much your body needs in a day.  That’s what I did, when I was losing my baby weight.  You can use this personal calorie calculator as well by clicking here.

Until next time make good choices!

Annett Davis

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

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Good Luck Fit Mom Michelle!

Today I just wanted to write a quick post to wish one of our writer’s Michelle Kyman well as she competes in her second fitness competition!

If you haven’t read any of Michelle’s posts, you should!  She is the owner of Embody Fitness in Orange County, California. Michelle is a mom of 2. With each pregnancy she gained 75 lbs!! She lost the weight, and in the process decided to become a trainer to help other women lose the weight, and lose the excuses.  A couple of years ago Michelle decided to challenge herself, and compete in a fitness competition!

Michelle's First Fitness Competition...2010

Today on St Patrick’s Day Michelle is spray tanned up, she’s eaten her chicken and almonds for breakfast (I saw that on her Facebook status) and is ready to rock!  Thanks for inspiring us Michelle to get fit!  You’ve taught us that at almost 40, with 2 kids, and a ton of discipline we can reach our fitness goals!

Here’s a video interview of Michelle that I posted in January during A Better Me Challenge.  Check it out! She gives great tips for moms who want to lose their “baby weight.”

Good Luck today!  We can’t wait to hear about your workouts and what you ate this time around.  And, we can’t wait to see your pictures from today’s competition!!!

Annett Davis

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

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Yoga Is A Perect Fit For New Moms

Weight gain is a normal and even healthy part of every pregnancy. However, no woman wants to look like they did while they were still carrying their child after they have given birth. While losing this excess weight is one of the top goals for most individuals following their pregnancy, it can be extremely difficult to work off.

This is where yoga comes in. The practice can be a powerful method for helping to eliminate that pregnancy-related tummy, and it may even help women deal with some of the stress associated with being a new mom along the way.

The first thing women should look for when they are considering taking yoga after their pregnancy is a class that is specially designed for women who just gave birth. There are actually many of these specialized classes all across the country. Using this type of resource can reassure individuals that the workout will be strenuous but not more than they can handle in their current physical state.

Even after a new mom has found one of these classes, it is important for her to recognize her limits and not push too far. Many highly driven individuals may set an ambitious weight loss goal and stop at nothing to reach it. However, pushing too hard too fast may result in a significant shock to the body and actually make achieving these goals more difficult.

Sticking to a plan and taking things one step at a time is how new moms may be able to achieve their goals. Many yoga poses target a person’s core area, either directly or indirectly. When practiced over time, these exercises may have a major impact on reducing that tummy and helping women get back to their pre-pregnancy weight.

However, the benefits of practicing yoga after giving birth do not stop at losing weight. An equally important element of yoga is its stress-relieving ability, which may come as a particular benefit to new mothers who are likely not able to sleep through the night and are dealing with other situations that may result in stress.

Especially for women who have given birth to their first child, the demands of breastfeeding, changing diapers and dealing with a crying baby in the middle of the night can seem overwhelming. This may stand in their way of achieving their weight loss goals. However, yoga can help women de-stress while burning extra calories.

Have You Tried Yoga?

This guest post is from Shar Ray at Dahn Yoga

Dahn Yoga is one of the largest yoga and tai chi companies in the world with its own unique style and brand of yoga. Dahn Yoga is rooted in the rich history of an ancient Asian mind-body practice, Sun Do, and in the wisdom of the Chun Bu Kyung.

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Step Out Of The Box

Hi Fit Moms!! Have any of you thought about a fitness goal for yourself? Stepping out of the box? Joining CrossFit or signing up for a Turkey Trot?? Well, if you haven’t got there yet, please think about it. It’s a fun way to get you out of your comfort zone, it gives you a goal to shoot for, and you may even fall in love with it!!

I was thinking of how lucky we are here in Southern California with our weather. We can get out of the house and go for a walk or run, or do a boot camp any time of the year….so, for us, there’s no excuse to not get outside and get moving!! However, if you live in another part of the country where weather can be a challenge, don’t get discouraged! Equip yourself with the right kind of tools to make a great workout in your home!

If you have a two-story home, use your stairs! You can run up and down your stairs for a quick cardio burst in between some weights, or go slower and skip stairs. (Just be careful)  Another exercise I like to give my clients is just using the bottom step of the staircase, and run up and down just that last step to get your blood pumping!!! Time yourself, do it for a minute. Squats and stationary lunges are great, and you don’t even have to use any weights to get a good leg workout! Isometric core exercises are great because you can do them anywhere!! Get on the floor while watching your favorite tv show and hold a plank during the commercials. Push-ups are easy to do anywhere too. If you don’t have a lot of upper body strength, start on your knees and push off of a chair or table to start. When you get stronger, then take the push-up to the floor on your knees. After that, you’re ready to start doing full push-ups!!

You can ALWAYS find 10-20 minutes out of your day to get a little heart-pumping exercise in! Don’t feel that because you don’t have a full hour or more to workout, that you should just scratch it….No no no! Even “15 minutes here, 10 minutes there, and another 15 later on” will all add up in the end. It’s not a waste of time to do a little something 2 or 3 times out of your day!! And remember, when you DO HAVE that free time, make the best of it!!! Go hard! You’ll be proud and happy you did!

Make the change TODAY!!! No more excuses!!

Here’s a picture of me during my Mt. Whitney climb last month. It was 22 miles round trip. We started at 8500 ft and climbed to 14,464 ft, and it took us 7 hours up and 6 hours down!!

Kick Some Butt, Fit Moms!

Michelle Kyman

Orange County, Ca

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