Keeping the Weight Off During Pregnancy

Were you ever curious about why celebrities find it easy to get
back to their pre-pregnancy weight? The reason is that they only
gain enough weight for the development of a healthy baby. Any
weight that is from the baby's development, placenta, womb, and
additional blood supply for the baby, is not considered extra
weight. According to many physicians, the majority of women can
give birth to a healthy baby without gaining too much weight.
With these tips, you will know how to avoid gaining those extra
pounds.

Normal vs. Extra Weight Gain

The first thing you must understand is how much weight gain is
normally expected during pregnancy as opposed to what is
considered to be too much weight gain.

The average woman will put on 25 to 35 pounds during the nine
months of pregnancy; underweight women should put on 28-40
pounds, and an already overweight woman should only gain 15 to
25 pounds. In most cases, this weight is gained slowly during
the course of the pregnancy. During the first trimester, you can
expect to lose 2 to 4 pounds; each week thereafter about 1 or 2
pounds is gained until delivery.

What purpose does this weight serve? This weight includes the
growing baby, your womb, tissues and everything else that is
necessary for development of a healthy baby.

Detailed accounting of weight gain:

* The baby's weight will be approximately 7 to 8 pounds.
* The uterus will weigh 2 to 5 pounds.
* The placenta surrounding the fetus weighs approximately 2 or
3 pounds.
* The breast tissue has expanded and now weighs about 2 or 3
pounds.
* Fat held in reserve for nursing and delivery account for 5 to
9 more pounds.
* The weight of the amniotic fluid is about 2 or 3 pounds.
* Four pounds of weight comes from the extra blood needed for
the baby.

Generally speaking, any weight gain above these amounts is
extraneous and is not necessary for the development and growth
of the baby. It is this weight that proves so difficult to
eliminate after the birth of the baby.

Eating for Two

Eating for two is a fallacy and may cause pregnant women to
gain more weight than necessary. Celebrities are aware that a
healthy woman must merely consume an extra 100 to 300 calories
daily for development of a healthy baby. This is about the same
amount of calories found in a bowl of cereal and an apple. You
may be disappointed to hear that if you are consuming more than
that amount, the extra calories are being stored as fat. During
your pregnancy you may not notice the extra fat, but when you
try to get into your pre-pregnancy clothes, it will become
painfully apparent.

Therefore, in order to avoid gaining too much weight, it is
vital that you refrain from frequent splurging while pregnant.
Keep your food choices smart by eating more fresh fruits and
vegetables, whole grains, and lean meats. This nutrition is
vital for the growth of your baby and it helps keep you fit and
trim as well.

Move that Baby Bump

You will frequently see pictures of pregnant celebrities out
for a walk in all of the tabloid magazines. Have you ever
wondered why? According to most physicians, there is no problem
with healthy expectant mothers exercising. Going for a long walk
can assist in burning off any extra calories eaten during your
last craving session, and your mood may improve too due to the
increased blood flow. This is just another secret way in which
stars keep their weight in check!

Please note that this advice only applies to healthy women who
have consulted their doctors about not gaining excess weight
during pregnancy. It is unwise for women to avoid gaining weight
at all during her pregnancy as this could result in unhealthy
side effects for both the mother and the fetus. Once more,
consult with your physician.

Dieting To Stay Fit and loose weight

Obesity is a problem which is on the increase in the United

States. Even though many people are not seem obese, they may

still be overweight. Many people attempt to lose weight with

diet, but every attempt proves to be a failure on their part.

They fail because they are ignorant of the key to dieting

success. Their approach to dieting is all wrong.

Many people view their diet as purely physical in nature. They

think that if they diet they will eat less food and it will help

them to loose their weight and they will stay thin from then on.

But overeating and the ability to stick to a restrictive diet is

not a physical problem. It is a mental and emotional problem. So

it is better that you exercise your body and mind together so

that you keep fit.

The importance to dieting is to find a diet to which you can

stick. You have to find a dieting habit which would work for

you. After you find the diet which fits you, you have to be

mentally committed to it, no matter whatever happens. The key to

dieting success is all in your hands and in your mind. Make up

your mind and success will be yours. It truly is all in your

mind and your key to dieting success.

Tips for successful dieting and staying fit.

• Make it a habit to walk or go for cycling for 30 minutes

every day.

• Consume a fruit every day in your empty stomach.

• Take in lots of vegetables with your lunch.

• Avoid snacks and fast foods.

• You have to eat once in three hours.

Dieting means not only losing body weight, but also being

healthy and fit. To loose weight means to burn more calories

than you take in.

Understand these six simple steps to dieting:

• You should keep track of the amount of calories that you take

in each day. Try to count the calories in what ever you eat or

even drink. Put it down in black and white.

• At the end of the day you should total all the calories that

you had through out the day. Be sincere to your self and do the

totaling.

• Just try to reduce the calorie intake with a standard

measure. This standard depends on your capacity and your kind of

job that you would be doing every day.

• Try to have 5 small meals a day. Do not go in for three big

meals in a day. Nor should you eat through out the day. Eat

every 3 hours so that your metabolism speeds up and you can

loose your weight.

• Workouts related to cardio are also important part of weight

loss. In addition to keeping a watch on your dieting you should

also do some work outs to burn your calories.

• Finally at the end of the week weight yourself. If there has

been a change then stick to the same routine. This means that

your body has adapted to the changes well.

loose weight in easy 2 steps

If your desire is to lose inches and shape up your body, then

you should work on both decreasing body fat and increasing

muscle mass. Development of more muscles does increase your

metabolism and assists in burning more calories. Doing exercises

that help build muscle is made easier when fat is lost. You

should reach both goals at the same time if you exercise

properly. Using this two-step plan will allow you to get optimal

results.

Burn Fat

Interval training is among the quickest ways to burn fat.

According to a study by the American College of Sports Medicine,

more calories are burned during short, high intensity workouts

than in lengthy more slow paced workouts. The main idea behind

interval training is a high level of intensity. It uses small

cardio bursts mixed between intervals of slower exercises, which

allows you to get a full body workout while maximizing your

calorie and fat burning abilities.

The anaerobic and aerobic body systems will burn more fat under

this type of exercise program. The anaerobic system, triggered

by fast aerobic exercise, uses energy stored in the muscles. To

begin the aerobic system, you start with slower workouts. These

allow your body to take oxygen and change carbohydrates that

have been stored into energy. Burning of maximum amount of

calories and building of muscle is attributed to changing of

systems.

How would I begin my interval training? To warm up your

muscles, do some walking in place, followed by stretches, which

will loosen your muscles. The warm-up and stretching phase is

essential to prepare your body for the first slow interval of

two minutes. Calisthenics such as sit-ups, squats or crunches

are particularly useful exercises for the slow intervals.

100-110 beats per minute is the ideal heart rate. Decrease your

exercise pace even more if your heart rate is faster than this.

After the two minutes pass, you can start the fast interval.

This interval also lasts two minutes, however the focus now is

on high impact exercise such as running or jumping rope. To get

maximum effect alternate two minutes fast and slow intervals for

30 to 60 minutes.

Gain More Muscle

Interval training certainly does help in gaining some muscle

however, using the two-fold interval training and weightlifting

routine will provide the best overall results in the shortest

period of time. Alternating days between interval training and

weightlifting is the most effective method. This will give some

rest to your weight lifting muscles, yet you are still able to

build different muscles and burn calories.

Make sure you exercise slowly when you weight lift so that your

muscles can advantage as much as possible from the workout. In

addition, be sure to do diverse strength exercises to work many

different muscle groups: arms, legs, inner and outer, triceps

and biceps, deltoids, gluteus, pectorals and more.

You can train your abs every day, since they are stronger

muscles. Therefore, you should do sit-ups and crunches during

both routines, if at all possible.

Since you are simultaneously burning fat and building muscle,

this two-step method is ideal. Why wait? You can burn calories

and gain muscle all at the same time!

Fantastic Fat Burning Exercises For a Trimmer Body

Effective exercises focused on fat burning need not be overly

complicated or too intense. A simple exercise that meets your

needs in fat reduction is listed below.

Walk Away From Flab

Low impact exercises like walking are said to be more calorie

reducing than fast action exercise. Walking is especially great

for people who want to burn fat and lose weight but do not want

to put a lot of stress on their joints. Walking is an easy

exercise that costs nothing.

Begin by walking for 10 to 20 at a time. Go at a comfortable

pace, and increase your speed each day. Don't overexert

yourself. You can tell if you're going too fast for your fitness

level if you can't talk normally while walking. Reduce the speed

a little until you become more fit. Add some small hand weights

to get a better walking workout. This will burn more fat and

calories, as well as promote muscle gain.

Dance Away the Fat

Dance is fast gaining popularity for weight reduction and

keeping a trim and slim body. When you are dancing, you'll have

so much fun that you'll forget you're exercising.

30 minutes of Ballet burns off 200 calories and ballroom

dancing up to 189 calories for a 150 pound person.

So it's true that dancing burns calories, but how is it a great

fat burner? Aerobic and anaerobic exercise is caused by the slow

and fast movements of dancing. The anaerobic system which uses

energy stored in the muscles is triggered by using fast-paced

dance steps, while dancing with slower steps ignites the aerobic

system which uses stored carbohydrates for energy. Since most

dances incorporate both types of movement, it switches these

body systems on and off constantly, thus burning more fat and

calories as well as building muscle that in turn burns more fat.

Jogging for Less Jiggle

Another exercise that is great for fat burning is jogging. 238

calories are burned by a 150-pound person from just 30 minutes

of jogging. You can improve your burn rate by making use of both

the aerobic and anaerobic systems while jogging. Walk at a

steady, medium pace for only two minutes to start. Then try

jogging for two minutes. Alternate the two for 30 minutes. What

makes the workout more effective is the exchange between the

fast and slow exercises, turning on and off the aerobic and

anaerobic systems.

Muscling in on Fat

Muscle, as mentioned above, helps you to burn more fat. Because

muscle raises your metabolism, the more calories you can burn in

a shorter period of time. Weightlifting is one of the most

effective ways of building muscle.

You will want to start with a lightweight barbell. An optimal

initial weight is five pounds. Do ten lifts with the dumbbell as

a test. Heavier weight should be tried if you can do 10 easily.

If ten repetitions are not possible, go to a lighter weight.

Rotating between weightlifting and fat burning exercises is the

most beneficial.

By choosing the best fat burning exercises for you, pounds will

start to shed like you've never seen.

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Why Omega 6 Fatty Acids Are Crucial for the Health of Your Heart

Much attention has recently been paid to the potential harm caused by saturated and particularly so-called "trans fats" in the diet. Saturated fats are commonly those derived from animal sources, particularly meat and dairy produce, whereas trans fats are otherwise healthy polyunsaturated oils which have been artificially treated to make them solid at room temperature. 

These are regarded as especially pernicious because they are very commonly hidden in popular processed foods such as pies, cakes, biscuits, bread and pizza dough, to name but a few.

Amongst the worst effects of trans fats are a dramatic increase in blood levels of low-density lipids (LDL), the so-called "bad cholesterol" , which is known to be a major risk factor in the development of atherosclerosis (hardening of the arteries) and other forms of cardiovascular disease. And as if this wasn't bad enough, trans fats also increase the production of the free

radicals which oxidise this bad cholesterol. http://hallosushant.blogspot.com

Some studies, however, suggest that it is not so much the intake of saturated and trans fats in itself which is the problem, but the ratio of saturated fat to polyunsaturated fatty acids consumed, and the replacement of saturated and trans fats with polyunsaturated fatty acids is therefore highly recommended for cardiac health.

In fact large scale studies following tens of thousands of subjects over decades have shown the risk of coronary heart disease to be reduced by as much as a quarter in those obtaining the highest proportion of their energy intake from polyunsaturated fatty acids when compared with those at the lower end of the scale.http://hallosushant.blogspot.com

The omega 6 fatty acid, linoleic acid, is the polyunsaturate most richly supplied by a normal diet and there is good evidence that those of the omega-6 group are the most effective at reducing blood levels of Low Density Lipids (LDL). Evidence also suggests that although omega 3 fatty acids may help reduce blood triglycerides, which is a significant benefit, they do not have a similar effect on levels of LDL cholesterol. Therefore, although there are undoubted benefits, and especially to cardiovascular health, in increasing intakes of omega 3, particularly through the consumption of oily fish, this should not be allowed to obscure the benefits of omega 6 fatty acids.

The European Commission recommends an omega-6 intake of 4-8% of total daily calorie intake. The World Health Organization, by contrast, currently advocates omega 6 fatty acids intake of 5-8% of total energy requirements; whilst the US Food and Nutrition Board has defined Adequate Intakes (AI) of omega 6 fatty acids as daily levels ranging from 4.4 – 4.6 g for infants under 1 year to as much as 17g and 12g for adult men and women respectively.

The good news is that a decent supply of omega 6 fatty acids should be readily obtainable, because the richest dietary sources of linoleic acid are common vegetable oils like sunflower and safflower, a single tablespoon of each of which may contain as much as 9-10g. Soy, corn and sesame oils are not quite as rich in omega-6, but may still be useful. The bad news is that the processing involved in the commercial production of these oils may strip them of much of their nutritional power.

Worse still, their use in cooking may be just as harmful as the use of saturated or trans fats. But the use of as natural an oil as possible, preferably in its cold state in salads, will help provide omega-6 in its healthiest possible form; and the use of evening primrose or borage oils as supplements is also often recommended by nutritionists. Nuts such as brazils and pecans may also provide a small but useful supply of omega 6 fatty acids. http://hallosushant.blogspot.com

But which ever source is preferred, omega 6 fatty acids are like all other nutrients in that they function best in the presence of a good supply of all essential vitamins and minerals. There is particular evidence, however, to suggest that polyunsaturated fatty acids, including omega-6, may be more susceptible to oxidative, ie free radical, damage than saturated fats. In order to ensure the maximum possible benefit from omega 6 fatty acids (and for that matter, omega 3) some nutritionists therefore suggest that any increase in intake of polyunsaturates should be accompanied by a corresponding intake in vitamin E, the body's most important fat-soluble anti-oxidant; an increase which will also deliver numerous health benefits in its own right.

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