Just Why Is Losing Weight So Hard?

We all know that maintaining a healthy weight is crucial to good overall health. Why, then, is it so hard to lose the extra pounds we pack on? (After all, gaining them is easy enough!)


Personal responsibility plays a part, but you might be surprised by some of the everyday factors that can sabotage your weight loss efforts.

Reason 1: Finding the right diet can be tricky.

While the American Heart Association recommends a diet low in fat, many dieters find themselves missing the natural satiety that fats bring. Carbohydrates are another controversial issue.

Some dieters find that consuming a high amount of carbohydrates only makes them crave more. On the other hand, low-carb diets can leave some people feeling lethargic and even depressed.

Dr. Frank Sacks and associates from the Harvard School of Public Health recently concluded a study that compared four types of diets: high carb, high fat, high protein, and low fat. Their finding? According to Sacks, “No one of those diets are necessarily better than any other diet.”

The bottom line is this: Expending more calories than you consume will result in weight loss, regardless of which food groups you take those calories from. However, for optimal health, you should choose a balanced diet that you can comfortably live with for the rest of your life.

Reason 2: The media sends mixed messages about diet and health.

Women magazines are notorious for running stories about the latest trend in quick weight loss, just opposite a mouth-watering photo of a decadent triple-fudge cake. What message are they trying to send?

That’s not the only way the media sends mixed signals about our health. Have you ever been confused by the sheer number of weight loss studies in the news, many of which seem to come to contradictory conclusions?

If so, you’re not alone. With so much information, it’s nearly impossible to know which advice to follow. The problem with a lot of the studies you read about is that they are sensationalized by the media.

For example, a recent study suggested that some women over 50 might need to exercise more than 30 minutes a day in order to counteract their naturally slowing metabolisms. The headline for this study screamed, “Women Must Exercise One Hour a Day to Avoid Gaining Weight!” Not only was this headline demoralizing, it was inaccurate.

The best policy is to turn a deaf ear to the fads and sensationalism, and trust the advice you receive from your doctor and other trusted experts.

Reason 3: The food industry sets you up to fail.


With so many of us leading busy lifestyles, it’s no wonder we sometimes dine out for convenience. However, fast food chains and restaurants are dangerous territory for dieters.

Most fast food is high in fat and sodium while being relatively devoid of real nutrients. This results in lots of empty calories that leave our bodies malnourished even as our weight and blood pressure rise.

The unfortunate truth is that fats and sugars have a real impact on the chemistry of the human brain. These “comfort foods” can quickly become addictive.

Add flavor-enhancers like MSG to the mix, along with the largest portion sizes in human history, and you have a recipe for dietary disaster.

The obvious solution is to cook your own meals from whole foods, consuming as little processed food as possible. If you must eat out, choose smaller portion sizes. Some diners have half of their entrees boxed up before they even begin to eat.

Others order kids’ meals instead of the unhealthy adult portions offered by fast food chains. As an added benefit, kids’ meals often come with healthier side options like fresh fruit instead of french fries.

Reason 4: Well-meaning family and friends can do more harm than good.

Our loved ones mean well, but they do us no favors when they insist we have “just one more bite”. They hate to see us feeling deprived, so they enable us when we have the urge to eat unhealthy foods. Or they help us rationalize our poor choices by pointing out that we “deserve” a little treat; that “just this once won’t hurt”.

It’s hard to maintain your steadfastness in the face of such temptation. The best approach is to have an earnest talk with your loved ones. Let them know that you appreciate their concern, but that you need their support far more than you need a second helping of pie.

Schedule occasional “cheat days”, such as special occasions like birthdays, when you will permit yourself a little indulgence. That way, your family and friends will know when to offer you treats, and when to keep silent.

Reason 5: Making and breaking habits is hard work.

Finally, it takes time and effort to get into healthier habits. When you first start your weight loss journey, it might feel like an uphill battle as you contend with years of unhealthy behavior.

Start by making small changes. Instead of watching TV after dinner, record your favorite shows and go for a walk. Replace some high-fat foods with their lower-fat equivalents. Over time, you will get used to these changes and be able to make more without jeopardizing your weight loss effort.

Many diets fail because dieters make too many drastic changes too quickly, then decide they can’t live with the new program. Remember, these are sustained changes, not quick fixes. Feel free to ease into a healthier lifestyle so that it will last a lifetime.



So How Much Should You Exercise?

When paired with a healthy diet, exercise is a crucial part of a successful weight loss regimen.


In fact, though diet is important, some experts believe that exercise is even more important when it comes to losing weight and warding off disease.

So how much should a person exercise each day? Health benefits can be achieved with 20 to 30 minutes of low-impact cardio exercise, five times a week.

But while some people exercise to lose weight, others simply want to improve their health and keep their joints flexible. Others want to get in peak condition for sports.

In short, the amount of daily exercise you need depends on what your goals are.


Exercising for health.

Experts agree that just thirty minutes of low or medium impact aerobics five times a week is all that’s needed to reduce the risk of certain diseases and promote longevity.

This can easily be obtained by going for walks after dinner, working in your garden several times a week, or riding a bicycle instead of driving your car for some of your daily errands.

If you’re new to exercise, it’s okay to start slow. Studies have shown that your body will benefit even if you have to break up the thirty minutes into smaller chunks throughout the day.

The key is to get your heart rate up to a level that will strengthen your cardiovascular system.

A good rate is 50 – 70% of your maximum heart rate. As a general rule, you can determine your maximum heart rate by subtracting your age from 220.

For example, a 40 year old would have a maximum heart rate of 180. They would get the most benefit from maintaining a heart rate of 90 – 126 while exercising.

Exercising for weight loss.

If you’re exercising to lose weight, you might have to step up your daily activity to 45 minutes or even an hour.

An example of a good weight loss routine would be 30 minutes of moderate-intensity cardio, like speed-walking or using a cross-trainer at the gym.

That would be followed by 15 – 30 minutes of strength-training. When you do strength-training, be sure to work different muscle groups each day so that each muscle group has time to recover before you push it again.

Use lower weights and more reps to develop lean, toned muscles. Use higher weights and fewer reps to build bulkier muscles.

Exercising for extreme fitness.


Some people train for two or more hours each day. These are typically experienced athletes who are already in good condition, but who want to shape their bodies into peak performance machines.

This level of training is usually done for a few months leading up to an athletic event. After the event, the athlete returns to a more normal workout routine.

Before you start an extreme fitness regimen, speak with your doctor to make sure there are no underlying health concerns that could be made worse by such a routine.

Also, extreme fitness regimens are typically a combination of cardio and strength-building exercises.

When you’re starting out, get guidance from a trainer or someone else who has experience with the program to make sure you maintain proper form and minimize the risk of injury.

Exercising for older adults.

It’s important to stay active at any age. Older adults (65+) can benefit greatly from regular exercise.

The US Department of Health & Human Services advises older adults to get 2.5 to 5 hours of moderate to vigorous exercise each week.

If health conditions make this difficult, the person should get as much exercise as possible.

Muscle-building exercises are helpful for older adults, as are exercises which improve flexibility and balance, such as yoga.

Online Dating Tips

Online Dating Tips


Okay, here’s a straight up question for you: how many times have you gotten fed up and given up on the cheesy online dating tips for men like: “have a good profile, mention something from her profile, ask her something that she can reply to…blah, blah, blah…”

Did you know that over 90% of men give up on online dating with the first three months because of lack of results? So if you feel that you’re clueless on how to get a girlfriend online, it might comfort you to know that MOST men are feeling this way.

But, you’re probably still wondering if there are any online dating tips that you can actually count on to get the results. Here are three you can start using right away…

Don’t Date Online

Gasp! Okay, here you are wondering how to get a girlfriend by online dating, and I’m telling you not to do it. Well… not exactly. You see, online dating is a great way to MEET women, but if you want to know how to get a girlfriend and build a meaningful relationship…you have to get the interaction off-line as soon as possible.

Most online dating tips simply tell you how to get someone to respond to your e-mail and how to communicate by email. But have you ever built a great relationship by e-mail or phone and found that there was nothing there in person? What a waste of time!

Not to mention that there are actually women who post inaccurate pictures or who want to chat online, but will flake out when it comes to meeting in person. So don’t waste your time dating online, simply use it as a place to meet her and get to know her the old fashioned way…

Timing Counts…a Lot

This is probably one of the most valuable online dating tips for men that you’ll ever learn: send all of your e-mails on Saturday and Sunday morning. Sure, timing isn’t that big of a deal for a man because we are actions and results oriented. But women are a completely different story. They’re all about the process by which a man meets, pursues and seduces them.


Most women dating online get a LOT of emails, and they’re too busy to answer them during the week… not to mention that they’re distracted. But most single women go out on Friday and Saturday nights hoping to meet a man. When they don’t, they get up frustrated and check their emails to see what their options are…and there’s your email…how convenient!

And your final online dating tip…

The Long and Short of Emailing

Three basic tools of e-mailing women on dating sites: less than 100 words (too much and she either won’t read it will think that you have nothing better to do with your time), send a follow up if she doesn’t email back (persistence pays off), and position yourself as a man of value.

Now in relation to this last rule, the key is to show an equal amount of interest and disinterest. In other words, it’s not that big of a deal if she doesn’t write you back. This might sound counterproductive, but if a woman perceives that you aren’t desperate to hear from her she’ll automatically assume that you have a higher social value than most of the men contacting her.


So get back in the game, and put these to work right away.

With these online dating tips in your tool box, you’ll have an unfair advantage over the other chumps out there, and more quality women in your life… and you don’t even have to leave your house to meet them.

How to Approach Women

Knowing how to approach women seems to most men, one of those things that only really gifted or really brave men can pull off without making a fool out of themselves. Have you ever felt that if you just knew how to pick up women that the rest of it would be easy? If so, you’re probably super frustrated if you haven’t yet learned the art of approaching a woman you don’t know. Well, if this is you, then you’ll be excited to learn these simple tips on how to approach women…


First, Know Where to Meet Women

The first key to learning how to approach women is knowing where to meet them. You’ve probably already learned that it is easier to meet women in some places than it is in others. For example, picking up women in the gym isn’t usually a good idea, or at the grocery store or any other place where they’re trying to take care of business and don’t have time to chat.

Sure, if you see a woman you’re crazy about approaching and you know you’ll never get another chance, it’s better to give it a shot than not do anything. But your chances of getting a positive response will be greatly increased if you go to places where women hang out and relax and where they are open towards meeting somebody: dog parks, coffee shops, book stores, clubs…

Second, the Walk Away Approach

Most men who think they know how to approach women try to go straight from hello to getting a phone number within the first five minutes. The problem with this is that it comes off as needy and it telegraphs interest without giving you a chance to build your social value. Better to make a brief approach or comment, get a response from her, and walk away or get back to your business.

This accomplishes two objectives: first, it shows her that you’re not needy and gets her wondering whether or not you’re interested in her…and curiosity is easy to turn into interest. The other thing that it does is gives you a chance to test out her response to you and see if you’re even interested. Once you’ve approached and walked away, it’s also much easier to come back and engage her again.

Third, Use the Observational Approach

If you’re one of those guys who thinks that the secret to how to approach women is having a solid routine memorized before you talk to her, guess again. The best approaches are always the most natural approaches. This means that you have to become a master of using observational conversation starters to engage people.

This isn’t as hard as it sounds, the problem is that most guys don’t bother to practice this till they see “dreamgirl” and suddenly find themselves reduced to monosyllabic cavemen. You’ll never learn how to pick up women if you only test your skills under this kind of pressure.

Instead, practice observational conversation starters with everyone you possibly can: guys, girls, old people, fat dudes you’d normally never speak to etc. This way, your conversational skills will be sharp when you finally see a woman you’re attracted to, and you’ll be on your game.


Like the saying goes: “The time to repair the roof is when the sun is shining.”

Remember, knowing how to approach women is not some magical feat which requires you to summon your spirit guide. Like anything else, it is consistent practice, and these three steps will help you to become master.

Debt Counseling Advice

Getting Good Debt Counseling Advice Can Change Your Life


It seems like many people are having financial troubles these days and the truth is many are however being the challenge that it is, there is help for those who need it.

Whether you’re struggling because of the economy, you lost a job, you’re under employed or your expenses have increased, there is assistance available. Finding the right kind of debt counseling advice can be the difference between gaining control of your finances and potentially losing everything.

Why Use Debt Counseling Advice?

The first thing to remember when seeking financial help through a debt counseling service is that it’s advice you can use to help turn your situation around. They will look at your  debt information and give you the advice on the best way to get yourself out of financial trouble.

You are not required to sign anything just to get counseling and it is completely your choice whether to follow their advice or not. It’s a great way to get an unbiased opinion about your situation.

Review Your Finances

The first thing that will happen is a complete review of your finances. This will include all types of income you have and all of your expenses. When you go through this review, it is critical that you be honest with the person you’re speaking with if you want to receive the most appropriate debt counseling advice.

Recommendations and Advice

Once the review of your finances is complete, the counselor will provide you with advice and recommendations on how they think you should proceed.

This type of advice can go a long way toward solving your financial problems.
The fact is that a lot of people end up in financal trouble because they were never taught how to manage their money properly.

Getting quality debt counseling advice can provide you with resources and tools to teach you how to do this. You can learn how to set a budget and get tips on how to stick with it.

You will also learn the difference between expenses that are a “must have” and those you “want to have but can’t afford”. This is a lesson well-learned for now and the future if you want to get out of debt and stay debt free. However, this does not at all mean that you will never be able to buy the things you want, only that it will show you buying disciplines that will make you a smart consumer.

In your quest for help with your debt, you may be eligible to reduce some of your expenses in ways you have never before considered. As well you may be able to refinance your mortgage, reduce your insurance costs or even get a cheaper phone plan.

A service that provides good debt counseling advice will be able to direct you to other resources that can help with many types of helpful things.

Consolidating your credit card expenses is another piece of advice you may be given. In most cases, these businesses can provide you with interest rates that are much lower than you are currently paying.


The process works with them contacting your credit card companies and seting up a repayment plan. You will then pay the counseling service,and they will pay your credit card companies. This can end up saving you money each month, and it will help you pay off your credit card debt much sooner than you would be able to on your own. Plus, it helps take the pressure off of having too many payments to go out consolidating your bills all into one single payment.

Of course, if you are in much more serious financial trouble, your debt counseling advice might be to consider filing bankruptcy which many times has been the only way to provide the necessary relief, yet at the same time provides a plan for a fresh start.

If you are in financial trouble it is important that you seek professional advice and begin to work on bringing your situation to a better place which is possible with the help that is available.

Getting good Debt Counseling Advice is paramount to help get your debts paid down and to regain control over your finances once again.

Credit Card Debt

How To Repay Credit Card Debt Quickly:


The use of credit cards has become all too common in today’s consumer environment. Shopping with a credit card is no problem for most people but keeping the credit card paid off each month is always a challenge. If you are carrying a balance on one or more credit cards here are some suggestions that will help you get all your balances paid off.

The first step is to get all your cards together. Sort them by interest rate from highest to lowest or put them in order by high to low minimum payment. It is a good idea to tackle the highest credit card balance first. Plan your budget to allow for paying extra each month. The additional amount you pay each month can be large or small. The main thing is to be consistent and pay this amount each month until you have a zero balance.

You’ll find it much easier to do this if you curtail your other expenses and just buy things you really need. Another helpful tip is to destroy or lock up all of your high interest credit cards. You’ll never have to endure the painful repayment process if you can stop using credit cards.

If you have credit card debt spread over multiple cards, focus on each one until paid off.
It will take determination and a little time but if you stay on task you’ll be able to become credit card debt free.

If you have ever read your credit card bill statement (you should) you have probably noticed the calculation the bank provides that tells you how long it will take to pay off your balance. Many credit counselors find this table more than a little bit misleading.


The timing is based on paying the minimum payment each month until the balance is paid off. That is why you’ll see pay off estimates that seem really long. Sometimes in the 15-20 year range. You can pay your credit card debt off much quicker with this next method.

To pay credit card debt off as fast as possible pay as much as you can afford (not just the minimum payment) each month and continue sending in that amount each month until the credit card debt is completely paid off.

Depending on your credit score rating, you may be able to secure a bank loan with a low interest rate to pay off your credit card debt. Once you have all your credit cards paid off just keep one active and be sure you can always pay it off each month. Credit cards can be very convenient and helpful as long as you never spend more than you can afford to pay off.

Taking on the proper level of responsibility will help you in all your financial endeavors.
If you can’t afford to pay for something within 30 days – just don’t buy it.

Should you find yourself in credit card debt, don’t hesitate to explore your options and get some help. There are many legitimate credit counseling programs available. They will help you design an accelerated credit card debt repayment plan.

How to Stop Emotional Eating..

Food is fuel for the human body, and we eat it to get ourselves through the day. We also gather around the dinner table to celebrate special events and spend time with our loved ones. In times of grief, it’s common to offer food to the bereaved. Is it any wonder that food and emotions are so connected?


Unfortunately, some people feel compelled to eat far past the point of satiety. This is done in an attempt to calm volatile emotions or to fill an emotional void.

The National Institute of Health estimates that 3% of Americans (over 9 million people) suffer from compulsive overeating, also known as Binge Eating Disorder. This disease can lead to obesity, type 2 diabetes, and feelings of intense guilt and shame.

Emotional eaters tend to be guided by their emotions rather than their hunger. Some eat when they are sad, lonely, or bored. Others eat when they are stressed out.

Most are simply carrying on behaviors learned in childhood, when food was associated with comfort and reward. Emotional eating has little to do with actual hunger, and everything to do with  unfulfilled needs.

If you think you or someone you love might be struggling with compulsive emotional eating, follow these steps to start the recovery process.

Recognize the signs of emotional eating.

Emotional eaters tend to eat until they are uncomfortably full, and they usually eat alone because they are self-conscious about the amount of food they are consuming. After an emotional eating binge, they might feel disgusted, guilty, or depressed about their lack of self-control.

Learn to identify your triggers.

Every emotional eating episode has a trigger.  Think back to a time when you engaged in compulsive eating. Was it a reaction to a particularly stressful day? Were you consoling yourself with food to overcome loneliness or boredom?  Were you relieved that a stressful period in your life had finally come to an end?  All of these situations can lead to an emotional eating binge.

Discover your true needs.

It’s not always an easy process, but if you want to overcome emotional eating, you must learn to recognize and ask for what you truly need. Do you need food, or do you need affection?  Do you need food, or do you need to feel appreciated? When your true needs are fulfilled, the compulsion to eat will go away.

Keep a food journal.


A food journal is an excellent way to keep track of your food intake. You can also use it to track your feelings and emotional eating triggers. This will help you identify the thought processes leading up to a binge. Once you can identify these thoughts, you can take steps to change them and head off the next binge before it occurs.

Replace food with other rewards.

Learn to reward yourself with treats other than food. If you need to feel pampered after meeting a stressful deadline, celebrate with a massage or a luxurious bubble bath. If you want to celebrate after losing ten pounds, buy yourself a new outfit or something related to a favorite hobby.

Too many of us turn automatically to food as a reward, forgetting that there are many healthier ways to splurge!

Talk to someone who understands.

Millions of people struggle with emotional eating, and you do not need to go through recovery alone. Sometimes it helps to hear from others who have beaten the disorder, and others who face the same challenges as you.


How to Reduce Double Chin Fat

Double chins are a sad fact of life for many of us. If you have a naturally round face, you might be especially prone to storing extra fat beneath your chin. While there are no instant cures, you can reduce double chin fat the same way you reduce fat everywhere else: By exercising more and eating less.


But fat loss doesn’t need to be torturous. Here are some ways you can reduce double chin fat without working yourself to death or saying goodbye to your favorite foods.

Foods that Reduce Fat

Some foods make you gain weight, and others promote fat loss. Carbs can lead to weight gain if you eat the wrong kinds. Bad carbs are typically defined as any food that gets most of its calories from refined sugar or refined white flour.

Low-fat dairy products are excellent fat fighters. Studies have shown that people who consumed 3 servings of dairy each day lost more weight than those who didn’t consume dairy products.

Unsaturated fats, like those found in nuts, olives, olive oil, and salmon, are also good for speeding up your metabolism. They also make you feel full for longer periods of time, which keeps you from overeating due to hunger.

Carbohydrates are important for keeping your energy up and helping you keep a positive outlook. Low-carb diets have been shown to cause depression in some people. Instead of cutting carbs completely, switch to the healthier kind found in whole fruits, vegetables, and products made from whole grain.

Finally, sip green tea in the morning instead of coffee. Green tea revs up the metabolism, making your body get rid of its fat stores faster!

Exercises that Reduce Fat

Cardio exercise will also help you burn fat faster, which will help you reduce double chin fat – and every other kind. Five hours of cardio exercise each week will promote weight loss and keep you feeling great. Note that it doesn’t matter which cardio activity you choose. Persistence is key, so choose a few activities you enjoy, and cycle through them each week.

Strength training is also important for building muscle and speeding up the metabolism. Build more muscle and burn more fat by pumping iron three to five times a week. If weight-lifting doesn’t appeal to you, try yoga or isometrics.

Facial Toning Exercises

Some people believe you can reduce double chin size by toning the facial muscles. While this hasn’t been backed up by science, many folks swear by facial toning exercises.

To target a double chin, stick out your lower lip as far as you can. Then scoop it up and over your top lip. Hold for 10 seconds, and release. Do 30 to 40 of these each day. (The process looks rather amusing, so you might want to do it when nobody is watching!)

Hydrating to Reduce Double Chin Size

If you’re bloated, your face is one of the first places to show it. Sodium and sugary carbs are two of the biggest bloat-producers, so cutting down on them can reduce the appearance of a double chin.

Carbs cause bloating by attracting water, which makes muscles and fat deposits swell in size. Sodium causes inflammation in the body, causing it to retain fluid in an effort to dilute the sodium. This leads to bloating, and bloating leads to a larger double chin.

Beat bloating and reduce double chin size by drinking lots of water. Drink at least 8 glasses a day. If your face and hands are still puffy, drink 2 or 3 more glasses. Avoid sodium, sweets, and white flour products until your bloating is under control.

How You Can Lose That Upper Leg Fat..

Do you ever look at your thighs and despair? Do they jiggle when you walk? Do you have saddle-bags or wobbly inner thighs that rub together?


Upper leg fat is a problem for many men and women. It can contribute to obesity, make our jeans fit funny, and keep us from ever pulling on a pair of shorts. It’s also a stubborn form of fat, and losing it can be a long and discouraging process.

But it doesn’t have to be. To get rid of upper leg fat one and for all, take this advice to heart.

Decrease Your Body Fat Percentage

Sadly, spot reduction is a fitness myth. Short of liposuction, which is an invasive an often temporary solution, there is no way to remove fat from one area of your body without removing it from the rest of your body.

To reduce the amount of fat in your upper thighs, you’ll need to reduce your overall body fat percentage. The old-fashioned way is still the best: Eat less, move more. Cardio and strength training will help you get thinner, firmer thighs (and everything else).

Do you know how much of your weight comes from fat, and how much comes from lean muscle? If not, you can use calipers or an electronic body fat calculator to find out. If you need assistance, talk to a nutritionist, personal trainer, or your health care provider.

Get at least an hour of aerobic exercise 3 – 5 times a week. Do 15 – 30 minutes of strength training every other day. You will start to see results fast, and the longer you stick with it, the slimmer your thighs will be.

Exercises that Target the Thighs

Our thighs are a large muscle group. Once you lose the extra padding around the upper thighs, you’ll want to have shapely muscles to show off. You can get those sculpted thighs by doing specific exercises that target the area.

Thigh exercises that don’t require extra equipment include squats, wall sits, and lunges. You can do these every other day until you reach muscle exhaustion (shaky legs). Walking or running up and down the stairs is another good way to tone your thighs.

Losing Leg Fat at the Gym

Most fitness centers have a variety of machines that are designed to tone the thighs. Leg presses and leg curls are good choices, as is any machine that requires you to climb steps or pedal.

For extra toning, look for machines that work the abductor muscles (outer thighs) as well as the adductor muscles (inner thighs). These machines look similar to the ThighMaster device, and they work beautifully.

Toning Your Thighs All Day Long


Of course, you don’t need a gym – or even a break from your normal routine – to get shapely thighs. You can actually tone your upper legs while you run errands, drive around, and even while you work at your desk.

While standing or sitting, clench your thighs and glutes as hard as you can. This is a popular way to tone and strengthen the backside, but it will also give your thighs a nice workout.

Walk longer distances than necessary by parking your car farther away from your destination. Or run errands on foot when you can. Take the stairs rather than the elevator or escalator. Every little bit helps.

There are even specific thigh-toning exercises you can do while you work. The ThighMaster and similar devices fit between your knees while you sit, so they are convenient to use anywhere.

You can also shop online for small exercise bikes that fit under your desk. Pedal while you work to lose upper leg fat fast!

How to Lose Pregnancy Weight

Ladies, this one’s for you: If you’ve recently had a baby, you’re probably filled with the joy that a new life brings. Also, you’re probably exhausted and tired of hearing about celebrity moms who seem to lose pregnancy weight at the drop of a hat.


What those celebrities don’t tell you is that they have doctors, nutritionists, personal trainers, private chefs, and – if all else fails – Photoshop experts to help them look their best after pregnancy. What’s a regular mom to do?

There are plenty of things any woman can do to lose pregnancy weight in a healthy and sustainable way. Here are some helpful tips to get you started:

Call for Back-up

Private time is a precious commodity for new moms. To lose pregnancy weight, you’ll need to make time in your busy schedule for grocery shopping and exercise. That’s where friends and family come in.

Don’t try to do everything by yourself. Hand off your grocery list to your spouse, or ask Grandma to watch the baby while you exercise. Many recreation centers and gyms offer babysitting services, even for infants, to give you privacy while you get fit. Use the resources available in your community.

Nourish Your Body

Now is not the time to fill up on junk food, as tempting as it may sound. Pregnancy is hard on the body, but you can speed up your recovery by eating several small, balanced meals per day. Your calories should come from lean protein, green vegetables, high-fiber fruits, dairy products, and whole grains.

If you are breastfeeding, you will require more calories than normal to keep you and the baby healthy. Also, remember to drink plenty of water. New moms could require 64 to 128 ounces a day, especially while nursing.

Get Moving

Sometimes it takes all of a new mom’s energy just to get out of bed. But cardio exercise is important for staying healthy, and it will also help you lose pregnancy weight faster. You don’t have to commit to a gym workout; you could work in the garden while the baby naps in a shady spot, or you could go for a long walk while pushing the baby in a stroller.


Whenever possible, get 30 minutes of cardio 5 times a week. You will notice that your energy level actually goes up, while the scale goes down! A little bit of yoga can also reduce your stress and your weight. Try doing stretches and poses after you wake up for a burst of energy, and do your breathing and meditative exercises before bed for more restful sleep.

Stay Energized

It’s hard when you have a newborn, but it is important to find the time to get an adequate amount of sleep each night. This can be done by enlisting help from others, or by catching naps throughout the day to keep your energy up. Try to sleep when the baby sleeps to maximize your periods of rest.

Sleep helps us function, mentally and physically. Just a small sleep deficit (one to two hours a night) can cause problems such as lack of focus, compromised immune system, and delayed healing ability. Unfortunately, most people don’t sleep enough – and that’s especially true for new moms!

Take care of your loved ones by taking care of yourself. With a combination of nourishment, the right exercises, and plenty of rest, you’ll be on track to lose pregnancy weight fast.