Rabu, 05 Desember 2012

is there a safe way to lose weight while pregnant?

Q. Currently i would be considered obese... i am VERY concerned that my weight will become a problem further along in my pregnancy. (especially if I do gain more weight.) can anyone help?

A. Oh there are definitely healthy ways to lose weight while pregnant. The problem comes into play with the lack of vitamins and nutrients that come about with dieting and how much is weight and how much is fluids, so the best way to check is to ask the OB doctor. They have guidelines and menus even that you can work with and know that you're doing the very best for your baby nutrient wise as well as taking care of your health. Walking is very good for you as well and helps with the labor also, just don't overdo it. Check with the OB and good luck ok?


How bad is fast food when you're pregnant?
Q. I am 22 weeks pregnant and my biggest weakness is fast food!! I try not to stop, but it is harder than I thought!! I do try to eat healthier when I am at home, but during the week I find myself stopping for lunch at fast food places.

A. It's not too bad as an occasional treat, but try to keep it down to once or twice a week.

Also, all fast food is not equal - I had gestational diabetes and one thing they gave me was nutritional info on common fast foods. So, chik-fil-a's grilled chicken deluxe, whole-wheat bun, no mayo, fit the diet, but their fried chicken sandwich didn't.

If you can't limit the fast food, try the following tricks:
Get the fruit cup and a small fries, instead of just a large fries.
Try small hamburgers instead of the 1/4 pounders
No mayo / special sauce - mustard and ketchup only
If you like chicken sandwiches, go for grilled not fried
Quizno's had some yummy soups and salads (and I'm not much of a salad eater).
Get water or OJ instead of sodas, but avoid caffeine if you do drink sodas
Two Taco Bell Crunchy Taco Supremes + water, no sides, fit the diet too.

Avoid the value menu items - they are really just set up to sell you lots of calories and fat that you don't need.

This will also help keep you from gaining a lot of weight during the pregnancy - I actually lost 5 lbs the month after they put me on it. And that baby weight is *hard* to get off - mine is only starting to come off 2 years later.


Im not eating that much this pregnancy and the only veg is peas is this enough?
Q. I try and eat a balanced diet and every day have 3 peaces of fruit and with a main meal I have frozen peas, usually with pots and fish, for lunch a sandwich with cheese or something. Are peas enough vegetables? oh and do u think the odd take away hurts, like once a week? x

A. no its doesnt hurt you have to have varied diet plan peas its fine
you have to include more calcium in your diet
here is a sample menu i followed durring my pregnancy
http://www.healthy-baby.org/Samplemenus.pdf
ps dont forget the prenatal vitamins once a day


Diet tricks that actually work?
Q. I had a baby 7 months ago and during my pregnancy I gained 40 pounds. I've recently been working out but I have problems that slow my process down. I like bread, rice and soda. What can I substitute for those items that can actually help me during my weight loss process?

A. ** Easiest answer is Self Control, Motivation, and Order of Food Intake.

** I tend to find fruits that I love, such as Apples, Nectarines, Oranges, Pineapple. If you need to keep yourself busy you can get a fruit juicer, and try to blend flavors, (I find Orange Juice and Strawberries create nice flavors to mix with). You will find yourself eating a lot of the fruit while you are making these. Fruit have lots of liquid and fiber, which will also help decrease your appetite!!! Fiber also helps clean out your intestine, which in turn allows for a more natural digestion.

Bread: **Multi-Grain** White Bread and Wheat Bread has no real health benefits.
Low Carbs means your body finds energy in your storage (ie. Fats [~ Glycogen]).

** The easier the diet is, the easier it is to follow. You will be on your way to 'easy' weight loss. Easy is a bit relative, as you can't 'only' change your diet. You have to change your habits. Late eating and grazing must come to a minimum. Don't graze your Dinner Left-overs, put them away RIGHT AWAY!

** Decrease the size of your Dinner! If you are American like I am, then as a society our largest meal tends to be Dinner, but our bodies aren't able to expend all of that energy and it tends to get stored away... (counter productive).

** Create a MENU and stick to it, include your snacks (Hopefully its fruit). Keep rice, pasta, breads to a minimum. If you don't eat rice/pasta/bread at every meal, when you do decide to eat them it will tend to taste better (since its not the usual).

** Just eat most of your regular foods and increase fiber, fruits and vegetables. Find what you like and take control of your metabolism.

** Get your family to do the same and support each other. Healthy eating helps you feel more energized and helps you think much more clearly. Don't CUT OUT what you enjoy, just eat it more sparingly. It really works, and you don't have to attempt to try some crazy acai berry scam. (If you don't like your money, I am more than willing to take it).

When working out, just focus on keeping your heart-rate at just under a high cardio level. Sweat is good, inability to breathe is bad. (Ex: I am about 25, I keep my Heart Rate at about 140-165, I also listen to very high tempo music and focus on breathing, stay relaxed, if you can't slow down until you have trained yourself to breathe. Inhale through your nose and exhale through your mouth.)

Note: Your 7 mo. baby is about at the age to consume soft solid foods, such as the juices or smoothies. (two birds with one stone, feed yourself and your baby, eating the food yourself will interest him/her as well, if you haven't noticed)

I personally believe nearly all diets are useless. They require you to have great self-control, with no room for slippage, or else you could be set-back weeks. You trick yourself into thinking, you can't do this diet, its too hard/impossible... So I say again: FRUIT, fiber, and veggies! Decrease the size of your late/evening meals.

Stay hydrated, to allow all the urinary flushing as possible. Your body know's how to cleanse itself. Just give it the chance to do so.





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