Hi,
It’s Andrew with something special for you.
As a member of the ByeBye BabyBelly Community, I am delighted to share the content of my session at the exclusive Weight Loss Bootcamp in London recently.
Here is the link to part 1. I hope you enjoy it and do let me know what you think.
Best wishes,
Andrew
Andrew Bridgewater, Chartered Psychologist - AddVitality Ltd
An hour or so before eating out, it’s a good idea to drink a couple of glasses of water and then 30 minutes before you go, have a small snack. How about a small sandwich with some lean ham and a little Edam cheese, for example?
These simple steps will take the edge off your appetite and slow the absorption of any alcohol into the bloodstream. Alcohol is an appetite stimulant and if you’re ravenous when you arrive at the restaurant, it’s harder to make healthy food choices. Remember, you’re not on a diet or dieting, just making better choices!
If snacks are on offer, avoid the crisps and fried snacks. A few nuts or olives are a good choice, or better still, look for vegetables, such as celery sticks or small tomatoes. Give any creamy dips a miss too if you can.
Take your time choosing from the menu and don’t feel swayed by what others are ordering. Look for tasty dishes with plenty of green vegetables or salads and avoid anything fried, with cream or rich sauces. Avoid dressings, other than olive oil. Drizzle this over greens or salads with some salt and pepper - it’s delicious and very healthy!
If you fancy an alcoholic drink, try a glass of wine (preferably red) and at least two glasses of still water for every one of wine. This will ensure that you stay hydrated and also fill you up. A small glass of dry cider is another suitable alcoholic option.
Diet carbonated drinks are little better than the standard versions for promoting healthy weight-loss as they contain additives and artificial sweeteners. Try orange juice (not squash) mixed with still or sparking water and a slice of orange - a refreshing and healthy choice.
For desert, look for fresh fruit salad (no cream), sorbet or a small portion of lower fat cheese, rather than a traditional sweet or pudding.
When going out with the children, it’s best to suggest somewhere other than a fast-food restaurant and don’t be tempted to finish their leftovers. Look for a restaurant with a variety of healthy foods on offer, especially those where you can find lean protein, such as fish without batter or coatings.
If you have the opportunity to look at the menu before going out, this will enable you to make a more relaxed and informed choice. Many restaurants publish their menus on-line or call them and ask to see the menu a day or two beforehand.
You really can say ByeBye to that Baby Belly while enjoying nutritious and healthy meals out and about. No diet required after pregnancy - just good information and the right choices.
Email Lynn@byebyebabybelly.com to join our brand new coaching programme. Great results for a lot less than you’d think.
Mums can expect to gain between 25 and 30lbs during pregnancy. Approximately 8lbs of this gained weight comes from stored fat and other nutrients. These are built up naturally in order to nurture and feed the new baby. However, problems can arise when eating habits formed before and during pregnancy carry on after the baby arrives.
Many Mums have cravings during pregnancy and, quite reasonably, feel the need to eat for two. It’s easy for the stomach to expand in size as a result of eating more during pregnancy. Having increased in size, more food is needed to feel full. If the stomach remains enlarged, this challenge can continue after the baby is born and the extra pounds may become stones.
To avoid feeling hungry, it’s important that the stomach gradually reduces in size. Here are some simple tips to reduce the size of your stomach safely and naturally after pregnancy.
1. Strengthen tummy muscles gradually. It’s not advisable to get straight into situps. These risk injury to the lower back and can also result in long term “doming” of the stomach. Pelvic tilts are the best way to start. These are subtle, exercises that slowly strengthen the abdominal muscles. These exercises realign and strengthen the muscles without risking long-term damage. For a great demonstration of how to do pelvic tilts, visit this excellent website
2. Plan your meals and snacks for optimal nutrition. Getting the right levels of fibre protein, carbohydrates and vegetables, minerals and nutrients speeds up fat loss. Good nutrition helps you feel more energetic as well as look great. It also enables calories to be burned faster.
3. Slowly increase the amount of physical activity you engage in each day. Your body is primed for weight loss between months two and nine after giving birth and will naturally seek to move back to previous weight levels. A regular daily walk, pushing your baby is a great way to get started. Even 10 minutes a day will help.
4. Many women feel an urge to drink alcohol again after pregnancy. After breast-feeding stops, the occasional glass is fine, though more than this will impact your efforts to lose the baby belly. Make sure that you are properly hydrated by drinking 2-3 litres of filtered water each day (but don’t drink more than this).
5. Eat plenty of green vegetables and as little processed food as possible. Fresh live foods will reduce toxin levels, enabling you to add vitality and feel more energetic. Skin tone, eyes, hair and nails will improve this way. You’ll lose weight by becoming healthier – always the best approach.
The ByeBye BabyBelly Program contains a practical and easy to follow plan to help you lose the baby belly, quickly and naturally. Visit www.ByeByeBabyBelly.com and download the comprehensive program now, even if it’s 2am!
Many women find it difficult to lose their baby belly after pregnancy. A few pounds here and there soon become a stone and none of the “Busy New Mum” stuff seems to shift it. Diets rarely work after pregnancy and are often unhealthy for you and your baby.
It doesn’t have to be this way, with some small, simple changes to daily eating habits. No “crash” diet needed. Day by day, these changes will soon enable you to say “ByeBye BabyBelly”. Here are a few top tips; put them into practice today and feel the difference. Expect others to notice too!
No more than 30% of your total daily food intake should come from fats and these should be healthy (not saturated) fats wherever possible. Healthy fats fill you up and add vitality.
Tips for reduced and healthy fat intake:-
1. Replace full-fat milk with skimmed, semi-skimmed or better still, soya milk
2. Use monounsaturated margarine spreads and do so sparingly
3. If you’re using a low-fat mayonnaise in a sandwich, don’t use margarine as well
4. Don’t fry. Instead, steam, grill or poach. If you must fry, use olive oil in small quantities
5. Avoid take-aways. Make your own easy pizzas, using a pre-made base and healthy toppings. Kids love adding their own toppings!
6. Cut off surplus fat from meat and poultry. Always eat your protein lean
7. Always remove the skin from poultry - that’s where most of the fat is
8. Use Quorn or other soya substitutes for meat, whenever you can. Soya is 40% protein and very low in fat (around 3%). It tastes great too!
9. Limit your consumption of hard and full fat cheese. Edam is a tasty lower-fat option
10. Eat 3-5 portions of oily fish a week - salmon and mackerel are ideal.
Portion Sizes
It’s easy to eat more than you really need (careful with the childrens’ leftovers!). The chances are you won’t feel any fuller and will simply put on extra weight. As a guide, your plate should compromise one-half vegetables, one-quarter protein and one-quarter carbohydrates.
A healthy single helping could consist of:
- cooked rice, couscous or pasta (fist-sized portion)
- meat, fish or poultry (palm-sized portion)
- raw vegetables 125g or 4oz
- cooked vegetables 60-70g (2-3oz)
Eat fruit in single portions such as a banana, apple, orange or pear. Alternatively, try a handful of strawberries and cherries grapes, three plums, or four apricots.
Don’t combine fruit with other foods as these will make it harder to digest.