Let’s face it, the thought of stripping off the layers and revealing, pale, bare flesh is enough to make most of us a little anxious.

Scrubbing, buffing and a little fake tanning will help with the summer body of course. But what about if you could go on your hola a good few pounds lighter? Most of us would feel better and have a bit more confidence on the beach.

So we asked our favorite dietitian Juliette Kellow for a plan to make the most of those last few weeks before the holiday, here’s the plan.

Three Weeks to Summer Shorts is an easy-to-follow three-week diet that’s designed to help you lose half a stone (7lbs / 3.5kg). Better still, it’s suitable for most people.

You can add the Summer Shorts Plan straight into your Food Diary in WLR (take a free trial if you want to try this), once it’s where you can easily change bits of it to suit your tastes whilst still keeping on track to lose the weight.

How to Lose the Most Weight in 3 Weeks

How much it’s possible to lose will depend on your starting weight. Heavier people will lose weight more quickly on this plan because of the relatively low number of calories in comparison to what’s needed for maintenance.

You can maximize weight loss by burning up some extra calories through exercise, or simply moving more. (Think to pace around the kitchen while you’re waiting for the kettle, or always using the upstairs loo, etc.)

Whether you’ve come to WLR to lose weight for your summer holiday or want to kick start a longer-term eating plan to help you shift several stones, this 3-week diet plan provides an easy way to get started.

The plan will also be useful if you’re already on the road to losing weight, but feel your motivation beginning to slip. The 3 weeks of focus will help you get back on track and leave you feeling inspired, as well as half a stone lighter!

How to Lose a Stone

If you want to use this easy diet plan to lose a stone, most people will need to follow it for 6 or 7 weeks. It’s very healthy and has plenty of variety to help you stick to it.

Heavier people may find it only takes a month or so, for the reason stated above.

So forget about hiding those bulges under long baggy clothes. Instead, start following our plan today and in just three weeks you’ll feel cool, comfortable and more confident in shorts, t-shirts, and swimsuits.

Here’s what to do…

• It couldn’t be easier! Over the next three weeks, simply follow the daily menu plans. It’s fine to swap the order around to fit in with your lifestyle – for example, you may prefer to start your diet with the meals given for day 3, followed by day 6 and so on.
• You may repeat your favorite daily menu in place of one of the others or swap individual meals from one daily menu to the next if you don’t like some of the choices given.
• In addition to the daily meal plans, choose ONE snack every day. You may choose from either the SAVE (100 calories) or SPLURGE (250 calories) snacks – remember though, the more times you choose the SAVE option, the more weight you’ll lose!
• Each day, have 275ml/½pint skimmed milk to use in tea and coffee, to drink on its own or to make into a smoothie using fruit from the menu plans. Milk is packed with calcium, needed for strong, healthy bones so it’s important to have this every day.
• Remember, portion size matters! All teaspoon and tablespoon measurements should be level, one small can is equivalent to around 200g, and jacket potatoes should weigh around 175g/6oz.
• Add plenty of vegetables or salad to meals. You should eat five different servings of fruit and veg every day to boost your intake of fiber, vitamins, and minerals. It’s fine to sweeten fruit with a little artificial sweetener if liked.
• Drink eight glasses of water each day, water really helps with weight loss. It’s also fine to drink tea, coffee, herbal tea, and sugar-free squashes.
• For even more focus on eating to get your body ready for the beach, see my holiday body diet tips.

How many calories does the diet provide?

Each daily menu, together with the milk allowance, adds up to 1,150 calories. Choosing a SAVE (100 calorie) snack takes this up to 1,250 calories; choosing a SPLURGE (250 calories) snack takes it up to 1,400 calories.

It’s up to you whether you choose SAVE or SPLURGE, but as a general guideline, if you have less than 1st to lose you should opt for the SAVE snack, while if you have more than 1st to lose, you should choose the SPLURGE snack.

Finally, as this is a short-term three-week plan, you may find it contains fewer calories than you’ve been having each day. Once you’ve completed the diet, you should go back to your usual daily calorie allowance recommended by WLR.

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Diabetes is a disease in which blood sugar (glucose) levels in your body are too high. Diabetes can cause serious health problems, including heart attack or stroke, blindness, problems during pregnancy, and kidney failure. More than 13 million women have diabetes, or about one in 10 women ages 20 and older.
When you digest food, your body changes most of the food you eat into glucose (a form of sugar). A hormone called insulin allows this glucose to enter all the cells of your body and be used as energy.

Insulin is produced by the pancreas. In someone who has type 2 diabetes, the pancreas doesn’t make enough insulin or the body’s cells can’t use insulin properly (called insulin resistance). This causes glucose to build up in your blood instead of moving into the cells. Too much glucose in the blood can lead to serious health problems that may damage the blood vessels, nerves, heart, eyes and kidneys.

Here are 4 causes of diabetes that we think you should look into.

1. Insufficient insulin production

The inability of cells to use insulin properly and efficiently leads to excess glucose in the bloodstream and diabetes. This condition affects mostly the cells of muscle and fat tissues and results in a condition known as insulin resistance. This is the primary problem in type 2 diabetes. The absolute lack of insulin, if a woman is resistant to insulin, the body can, to some degree, increase production of insulin and overcome the level of resistance. After a time, if production decreases and insulin cannot be released as vigorously, excess glucose in the bloodstream develops.

2. Sugar-sweetened beverages

Type 2 diabetes is caused by genetics and lifestyle factors. Research has shown that drinking sugary drinks is linked to type 2 diabetes.
The American Diabetes Association recommends that people should avoid the intake of sugar-sweetened beverages to help prevent diabetes. Sugar-sweetened beverages include beverages like:
⦁ Regular soda
⦁ Fruit punch
⦁ Fruit drinks
⦁ Energy drinks
⦁ Sports drinks
⦁ Sweet tea
other sugary drinks. These will raise blood glucose and can provide several hundred calories in just one serving!
See for yourself:
Just one 12-ounce can of regular soda has about 150 calories and 40 grams of carbohydrate. This is the same amount of carbohydrate in 10 teaspoons of sugar!
One cup of fruit punch and other sugary fruit drinks have about 100 calories (or more) and 30 grams of carbohydrate.

3. Obesity

Of the women diagnosed with type II diabetes, about 80 to 90 percent are also diagnosed as obese. This fact provides an interesting clue to the link between diabetes and obesity. The acknowledgment and comprehending of what causes the disease will place great hope, allowing us to prevent diabetes in the future.
when a woman is overweight it places extra stress on the body in a variety of ways, including the body’s ability to maintain proper blood glucose levels. In fact, being overweight can cause a woman’s body to become resistant to insulin. If she already has diabetes, this means she’ll need to take even more insulin to get sugar into her cells. And if she doesn’t have diabetes, the prolonged effects of the insulin resistance can eventually cause her to develop the disease.

4. Lifestyle

A woman’s lifestyle is very important too. Genes do play a role in type 2 diabetes, but lifestyle choices are also important. women can, for example, have a genetic mutation that may make them susceptible to type 2, but if they take good care of their body, they may not develop diabetes.
Let’s say that two women have the same genetic mutation. One of them eats well, watches her cholesterol, and stays physically fit, and the other is overweight (has her BMI greater than 25) and inactive. The person who is overweight and inactive is much more likely to develop type 2 diabetes because certain lifestyle choices greatly influence how well your body uses insulin.
Lifestyle choices that affect the development of type 2 diabetes include:
Lack of exercise: Physical activity has many benefits—one of them being that it can help you avoid type 2 diabetes if you’re susceptible.
Unhealthy meal planning choices: A meal plan filled with high-fat foods and lacking in fiber (which you can get from grains, vegetables, and fruits) increases the likelihood of type 2.

Conclusion

With the details above, you’d realize that this deadly disease can be totally avoided. So it’s up to you to improve your lifestyle to be on a safer side.

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Menstrual cramps, also known as dysmenorrhea, is a condition suffered by many women, and is often associated with sharp, burning, pounding, or nauseating cramps in the lower abdomen and back. For some, it may come before their period, as a sign; for some others, it comes while their period is ongoing. Fortunately, the pain disappears once menstruation is over.

A larger percentage of the pain felt during menstrual cycles is caused by uterus contractions that limits blood flow to the lining of the uterus. Most women opt for pain medicine, which only helps to suppress it temporarily.

There are other options by which menstrual pains can be relieved like: eating adequate amounts of fruits and vegetables, working out regularly, stress management, yoga, acupuncture, and some other relaxation therapies.

Below are four yoga poses that will help to ease menstrual cramps:

1. One armed camel pose

This pose opens the quads, abs, and shoulders. From a kneeling position, reach your right hand back, place it on your right heel or behind your toe, and extend your left arm up in the air. Increase the stretch on your quads, belly, and chest; lower your head behind you and stay still for some seconds, before alternating sides.

2. Chest stretch

The chest stretch helps to stretch the back and sides of the neck to reduce tightness from clenched muscles around your jaw. It can be done either by kneeling or standing. Your hands should be interlaced at your back, with your chest out. Move your chin closer to your chest and roll your neck sideways, in a gentle manner.

3. Wide child’s poseFor those with cramps at the lower back, the “wide child’s” pose is highly recommended, as it focuses on the back and helps to give relaxation and relief. Starting from a kneeling position, widen your knees to a distance you think is comfortable. Then bend forward, with arms outstretched in front of you.

You can remain in that position with your forehead on the mat, or head turned to either sides. Remain there for some seconds, while it works calmly on your lower back.

4. Reclining big toe pose

This pose helps to strengthen the knees; relieves back pain, sciatica, and menstrual cramps. It also stretches the groins, hamstrings, hips, and thighs.

To do this, lie on your back, with knees extended and arms by the sides. Inhale; bend your right knee, and try to clasp the right big toe with the right fingers, with your left hand on the upper left thigh—to stabilize the leg. Exhale, and straighten the right legs as far as you can. Then, lift your head up towards the right leg while you inhale, with left leg still down. Maintain this position for about 2-3 minutes, before repeating the same procedure on the other side.

Conclusion

Menstrual cramps can by itself lead to many other health complications like: headaches, stomach upsets, and depression. If you are burdened by menstrual cramps, you should grab a yoga mat as soon as you can, to relieve you off the stress.

Thinking of hiring a professional fitness trainer? We’d be glad to recommend a trainer you can trust. Please get in touch with us at:

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Building muscle in women seems to be a little tougher, compared to males. Typically, women have fewer calories than men, considering their body weights, but in the case of bodybuilding, it becomes rather different. Female bodybuilders need extra calories in their bodies to build and grow muscle, but not too much, to avoid fats.

The perfect bodybuilding diet for women should contain adequate minerals, vitamins, fiber, and electrolytes, and female bodybuilders should ensure that they get adequate nutrients that corresponds with their bodybuilding routine.

The nutritional requirements for women are quite different to that of men, and should be taken seriously, as it helps to improve stamina, performance, and endurance.

Below are 5 simple diet rules that female bodybuilders need to adhere to:

1. Limit the intake of fat

Fat is an important nutrient in the body but when it becomes too much, it results in some serious health complications like diabetes, obesity, and heart disease. You will need to cut back on excess calories, and to do that, dieting on healthy fats is advisable. To get the desired toned look, you should be aiming for a low fat-low calorie diet.

2. Get enough iron

Iron is very crucial in bodybuilding, and shouldn’t be skipped by any means. It is also very important for stamina and endurance, and provides strength for the body. Deficiency of iron in the body may lead to fatigue and loss of haemoglobin in the blood, as a handful amount of iron is lost during bodybuilding.

3. Eat more green vegetables

Green vegetables are packed with different nutrients, and contribute greatly to healthy living. They are high in folate and fiber, which the body greatly needs. Vegetables like broccoli and lettuce are encouraged to be taken more often, due to their beneficial effects on the body.

4. Eat adequate calcium

Calcium is specifically known for building strong bones and teeth, and for body building women, it should not be overlooked in their diet. A lack of calcium in the body may trigger a loss of bone mass during exercise, or lead to osteoporosis (a medical condition in which the bone becomes brittle and fragile).

5. Increase protein level

Your body will require sufficient amounts of amino acids for muscle building, and protein is an important source of this nutrient. Foods like lean meats, fish, poultry, and soy products are highly recommended.

Conclusion

To maintain a proper body build, eating the right nutrients matters a lot. Women that are concerned with bodybuilding are therefore, not advised to take their meals for granted, as it would help them prevent a number of health risks. Eat right, and do it consistently.

Thinking of hiring a professional fitness instructor? We would be glad to connect you with a fully licensed professional you can trust. Please get in touch with us at:

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Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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It is normal for pregnant women to be bothered about what to eat and what not to eat. The kinds of food ingested in pregnancy, will tell a lot on the health of the unborn child.

For example, protein and calcium in diets, will help to improve the baby’s tissues and bones, and folic acid will help to prevent neural tube defects in the child.

It is advisable to eat healthy meals, consistently, while pregnant. We’ll be sharing with you below, some foods that shouldn’t be avoided:

1. Whole grains

Whole grain diets are rich in folic acid and irons, and are effective for promoting the proper growth and development of the child. You will find them in oatmeal, whole grain bread, or brown rice. Also, compared to most other meals, they are rich in fiber. Whole grains should be worked into meals consistently, for best results.

2. Non-fat milk

Non-fat milk supplies more calcium for the body, as the body tends to absorb twice as much calcium from foods, during pregnancy. Considering how much calcium is needed for your health and the development of your unborn child, non-fat milk is one of the best calcium rich foods to start with.

3. Bananas

Bananas are rich in potassium, and they help greatly to fight nausea and fatigue—which happen to be common conditions in pregnancy. They can either be eaten directly as a natural fruit, or sliced up and eaten as a cereal.

4. Eggs

Eggs are protein-rich foods that provide the amino acids needed in your body. If the smell from the eggs makes you feel nauseated, they can be stored in the refrigerator, before eating. They can be eaten as preferred—either boiled or fried.

5. Oranges

Oranges are made up of about 90% of water, which helps to keep the body hydrated. It is also rich in vitamin C, folate, and fiber, which are very effective for promoting both the health of the mother and that of the unborn child.

6. Dried fruits

In pregnancy, the craving for sweet foods will increase, and dried fruits are definitely the best option to go for. They are fat-free, and packed with enough nutrients needed for a healthy pregnancy. Dried fruits such as apricots, cherries, and cranberries, will not just quench your cravings, but also prevent urinary tract infections.

Dried bananas might not be too advisable, as they are processed in oil, and therefore contain high amounts of fat.

Conclusion

Pregnant women are advised to eat healthier meals consistently, to improve their wellness and that of their unborn child.

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Some expectant women often wonder what to do to remain fit while in pregnancy. While some see it as being near-impossible, some others find it very strenuous. Being pregnant doesn’t mean you should quit your fitness program—if you were in one before—or believe that it’s impossible to workout. You only need to do it safely, by choosing a routine with extra care.

Asides working out, there are several other ways to stay fit as a mom-to-be. We’ll be sharing some easy ones that we believe would be helpful.

1. Drink water in excess

Drinking water is one of the easiest ways to maintain a stable metabolism. It doesn’t matter what your workout regime is like, you should take water as much as you can. Drink before, during, and after workouts. With sufficient amounts of water in the body, there’ll be easier and faster transportation of nutrients throughout the body. In addition, it also helps to keep the body hydrated and the joints lubricated, for stable health.

2. Don’t over-exert yourself

In pregnancy, there’s a need to listen to what your body tells you all the time. Be considerate and try to understand the message your body is trying to pass across. While exercising, you could be endangering your health and that of your child, if your body is asking for some rest and you are not paying attention. This could cause muscle strain, fatigue, and other health complications.

3. Engage in cardiovascular exercise

Doing cardiovascular exercises will help you maintain your fitness and keep your pregnancy comfortable. It is more advisable to do the exercises you are familiar with, to avoid unnecessary fatigue. It could be walking, swimming, or running at a low pace. Results will be observable, if consistent.

4. Practice regular yoga

Practicing yoga seems to be the most perfect way to stay fit during pregnancy. This exercise helps to relieve back pain, cramps, and mood swings. As a mum-to-be, it gives a healthier feel and keeps you fit.

5. Eat a healthy and well-balanced diet

A healthy and well-balanced diet improves your health and that of your unborn child. Foods like almonds, eggs, fruits and vegetables, should be taken more often.

6. Avoid alcohol

Taking alcohol while pregnant will do you no good, so it is best you keep off from it totally. Alcohol increases the health risk of both you and your unborn child.

Conclusion

One of the very first things that excites a mother, after giving birth, is realizing that she gave birth to a healthy child. If you are pregnant, you should endeavor to stay fit, as it won’t just add to your beauty, but will also increase the wellness of both you and your child.

Thinking of hiring a professional fitness trainer? We’d be glad to recommend a fully licensed fitness professional you can trust. Please get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 8897 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Apart from reducing the risk of stroke, hypertension and heart disease, fiber is also one of the foods you should embrace if you want to reach your weight loss goals. Fiber forms a gel in your stomach and slows digestion, causing your body to expend more calories trying to break it down. Slow digestion also helps lower cholesterol and blood glucose levels. Fiber also keeps you full for a longer period of time, thereby regulating your appetite.

Unfortunately, fiber consumption all over the world is currently at an all-time low. People probably don’t see the importance of this food or they just don’t know where to find it in abundance. Well, here are 7 foods that are really rich in fiber that you need to eat at least once every day.

1. Whole-grain oatmeal

One of the best sources of fiber is whole-grain oatmeal. A cup of cooked oatmeal contains 4 grams of fat-burning fiber. You can indulge yourself in a breakfast of oatmeal and tablespoon of honey and ensure that you burn a considerable amount of calories throughout the day. It also helps you deal with cravings, because it’ll help keep you full through the day.

2. Avocados

This green colored fruit contains about 13.4 grams of fiber. Meaning each half contains about 6.7 grams of fiber. Avocado is a fruit so it’s better served raw. It also contains a lot of vitamins and healthy fats good for your heart. This food is one of the best breakfasts to indulge in. It’ll help kick your metabolism into gear.

3. Pears

A medium sized pear contains about 5.5 grams of fiber and because it’s a fruit, it’s better to just have it raw. You should have a healthy snack of pear when you feel like eating something, instead of indulging in junk foods.

4. Berries

Raspberries, strawberries and blackberries are all fruits that have a relatively high amount of fiber content. A cup of berries has about 7-8 grams of fiber. These fruits are also high in vitamins and healthy for your brain and heart.

5. Peas

Peas are simply one nature’s best gifts to mankind. Not only are they rich in protein and omega-3, they are also very rich in protein. Adding peas to your meals is a great way to add nutrients to what you eat. The Fiber content is about 8.8 grams per cup.

6. Beans

You’ve probably heard about how beans are such a great food but if you need another reason why you should eat more beans, here it is: Beans are hands down the best food for weight loss. Not only are they high on protein content, they also contain a whopping 15 grams of fiber each cup. These two nutrients combined together ensure that your body burn as much calories as possible and also keeps you full through the day.

7. Lentils

These legumes are very essential for your body’s health. They take a little time to prepare in the kitchen and have a slight meaty taste. They can be used to prepare meals in different ways. They’re a great source of fiber since they contain about 16 grams of fiber per cup.

Conclusion

You need to be careful of the amount of fiber you consume in a day. There are consequences for eating little fiber just as there are also side effects if you eat too much of it. Then the question now becomes, “what amount of fiber is okay?” Well the recommended amount of fiber per day is about 38 grams and for women it’s 25 grams. And if you’re over 50, you should probably consume less.

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If you are pregnant and diabetic, exercise will definitely do you good in terms of regulating your blood sugar, stress relief, weight loss and flexibility. Studies have shown that one of the ways to get rid of diabetes is to exercise the body in a consistent and efficient manner.

Most importantly, as a pregnant woman with diabetes, it is advised you avoid engaging yourself with hard exercises that will only lead to other unwanted complications. The last thing you want, is to allow something go wrong with your baby.

Exercises such as, swimming, walking, yoga and many more will help you stay healthy and most importantly help you control your blood sugar levels. Read on to find out 5 simple exercises for pregnant women with diabetes.

1. Walking

Walking is a very simple exercise that can help you improve your blood sugar levels. You can walk all the way to a nearby mini market or take a stroll around the neighborhood. Make sure you don’t walk long distances; keep it short and simple. And also you can decide to take breaks when you feel tired enough to get a rest. Be sure to do this exercise 3-4 times in week for at least 10-15 minutes.

2. Dancing

Dancing is another form of exercise that requires you to move your body any how you feel like. By doing this, you will improve your stress levels as well as keeping your blood glucose levels in check. Try this at least twice in a week for about 15-20 minutes depending on how long you can go.

3. Yoga

Yoga is a simple and refreshing exercise. This exercise can help to ease your mind, reduce stress levels, and improve muscle flexibility which is good for you and your baby. Most importantly, it can improve your blood sugar levels. You can do this almost every-day for about 30 minutes each time.

4. Light weights

Light weight lifting is a very good form of exercise that aids in burning calories, which also means, shedding off that weight and most of all, keeping your blood sugar levels intact. This can be best done for about 10-15 minutes daily. Also avoid lifting anything that will make you feel fatigued, to further prevent any unwanted complications.

5. Swimming

Swimming is another easy and doable exercise that can improve your stress levels, burn calories, and help lower cholesterol and blood pressure. It will also help with diabetes, by regulating your blood sugar levels. Do this 3 times every week for about 20 minutes each time.

These five exercises, as mentioned above, are very simple to do and most importantly can help you control your blood glucose levels as well as get rid of some undesired weight which can aggravate your diabetes and bring about other unwanted health complications.

A professional fitness trainer will be able to help you design a fitness plan that works just for you, and if you would like to hire one, we would be glad to connect you with a trainer you can trust.

WhatsApp number: +971 55 432 4361 (Just send us code 6454 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK

It is normal to have a little bit extra pounds added to your overall body weight after 1 to about 12 months of childbirth. But then again, if this added pounds still remains after the maximum of 12 months, then it becomes more of a worry to most mothers.

If you find yourself in such a situation, it is important to recognize that there are a couple of reasons as to why you may not lose baby weight after a pregnancy or may even gain weight. It is entirely possible your weight problems are not entirely your fault.
Below are a list of 6 reasons why you find it so difficult to lose weight after having your baby.

1. Lack of enough sleep

It comes as no surprise that both the pattern and duration of a mother’s restful sleep becomes instantly compromised when a new baby arrives home. When your sleep decreases, cortisol levels increase, which in turn results in a mom’s inability to metabolize calories efficiently. Unfortunately, this is unavoidable and an honest expectation of new motherhood. To keep cortisol in check, make sure you diminish cortisol spikes from other possible sources, for example caffeine, stress and overexertion in the gym too soon after giving birth.
This brings me to my next reason-Stress.

2. Stress

This is more of a medical reason as to why you’re finding it hard to drop those few extra unwanted pounds. Stress not only affects your sleep, but also raises your cortisol level to a substantial amount on a daily basis. Cortisol on its own has the ability to increase appetite and cause the body to store more fat around the mid-section, which also happens to be where most postpartum mothers have that lovely mom pouch. Many women also have formed a behavior tendency to eat in reaction to stress and may not even notice they are doing so.

3. The Wrong Postnatal Workouts

Any tired, new mom is lucky enough to have the energy, let alone the time, to make it to a workout. Most postnatal women who have had vaginal delivery are urged to wait at least 6 – 10 weeks before beginning any postnatal exercise program, but it’s also crucial to get medical clearance from a doctor prior to starting back into a fitness routine. Doing too much, too fast, can lead to any number of complications, including Diastasis Recti–separation of the abdominal wall–or simply exercise overexertion, which itself can hinder all of your efforts.
Once you’re approved for exercise after giving birth, your next important step should be to consult a fitness expert to get educated on what formats and exercises are appropriate for most postnatal moms, and which ones should be avoided.

4. Obsession over losing weight

The kind of thoughts you have about losing weight can affect the rate of your weight loss. Being too obsessed about something can lead to a lot of negative thoughts. Don’t put yourself in a position of being too obsessed about your body weight, this is why it is important to have a good personal trainer who can create a training schedule for you, so that you won’t end up with exercise overexertion.

5. Medical Syndromes

Finally, there are also several syndrome’s that can cause weight loss issues that are not pregnancy related but may become more prevalent during or after pregnancy including:
-Cushing’s syndrome, which also releases cortisol.
-Polycystic ovary syndrome (PCOS), which causes severe hormone imbalance.
-Syndrome X or insulin resistance, which causes hormone inefficiency.

CONCLUSION
This brief look at a few reasons you may be unable to lose weight or would even gain weight after a pregnancy is not meant to suggest you cannot lose weight after having your baby. You can do it, don’t give up hope. Rather it is to address issues that may be standing in the way of your goals. Remember, it took 10 months to gain all that baby weight, give yourself at least that to lose it.

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Have you being so busy with your new baby that you haven’t really had the opportunity to continue going to the gym? For new moms, it can be frustrating not being able to go out to the gym or to head our for a run as frequently as you once might have; but there are a number of simple and effective options that you can do safely and conveniently right from the comfort of your own home. Read to see our choice of the top four exercises that new mothers can do at home:

1. Slow Dancing

Once you notice that your baby as fallen asleep, seize the opportunity and dance your body away. By the time you do this for about 20 to 30 minutes, you should feel a little worked out, which is always a good sign that you have received a quality workout.

2. Squats

Squats are very simple and are an extremely powerful weapon for weight loss because they are a compound exercise which can actually be done at home. To perform squats, simply stand with your feet shoulder-width apart. Initiate the movement by pushing your hips back and down until they reach knee level (imagine that you are sitting down in chair). To return to start, push through the heels and stand up. Always exhale as you come back up and keep your abs engaged too.

3. Stretches

Stretching is anther exercise technique that is not strenuous and can easily be performed at home. Sit on the floor and do some simple stretching moves; Pilates are a recommended exercise for new mothers and read all about the Pilates moves you might want to try here: http://www.trainer.ae/articles/health-fitness-pilates-for-beginners-1110

4. TVA/Pelvic Floor Activation

To engage the transverse abdominis(TVA) and pelvic floor activation, start by taking a deep breath in through your nose. Then, as you breath out through pursed lips, ‘’lift up’’ at your bottom, as if you were trying to stop yourself from passing wind. Next, as you’re still tensed at the back, ‘’pull up’’ at the front, as if you are trying to stop yourself from urinating. Keep the tension going, and gently draw your navel toward your back.

You can work with any of these exercises or even use a combination of them to help you lose weight and get back in shape after giving birth to a baby.
Hiring a professional fitness trainer is another smart idea that will help you lose weight and get in shape. If you’re interested in hiring one, we would be glad to connect you to male or female trainers who you can trust. Please get in touch with us at:

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