If you want to lose weight, you need to make exercise a priority.  Us moms are busy, and by the end of the day, we’re pooped and the last thing we feel like doing is exercising.  In order to make sure you exercise, do it first thing in the morning.   Schedule exercise just like you do your other activities.  By exercising in the morning it will also increase your energy and improve your mood.

If you want to lose the postpartum weight, I highly recommend that you begin a strength training program.  Muscle burns more calories at rest, so when you tone your body you will notice weight loss.  Start out learning the exercises without weights, then slowly implement 2-3 pounds.  Go to a class with a highly recommended instructor and make sure she or he corrects your form, and or try a few lessons with a personal trainer. 

A couple of common questions I hear from active pregnant women is, ”Can you continue to exercise at the same intensity, and how much exercise is too much?”  My answer is everyone’s body is different and it’s really important that you listen to how you’re feeling.  Most active pregnant women can exercise at nearly the same intensity all the way up to the middle or end of their second trimester.  However, by the third trimester most women slow down their activity because it no longer feels comfortable.  If you are feeling out of breath, dizzy, or light headed you are exercising too hard.  Stop exercising, drink water, and take deep breaths.  Pay close attention to your body, and exercise at an intensity where you feel good.

A big key to losing weight is to eat when you are hungry, and chose foods that will nourish your body.  Start paying attention to how you feel both in mood and energy when you eat something nourishing vs. something high in sugar or processed.  Once you notice that your mood is better and you have more energy, you will more likely continue to chose foods that nourish your body and have less fat and calories.  When you eat food that nourishes your body you will feel better, have more energy, and lose weight!

Key point: Nourish your body with nutritious foods= increase your energy= improve your mood= consume less calories and fat= weight loss!

When you feel a craving for something sweet or salty, your body is telling you that it needs energy.  It’s important that you listen to your cravings, but chose foods that will nourish your body vs. foods that are empty calories.  Nutritious foods include a couple of handfuls of nuts, a baggie of cereal (like Kashi Go Lean Crunch),  an energy bar (such as a balance bar), a bagel with peanut butter, or an apple with low-fat mozeralla cheese.  When you listen to your body’s cravings and abide with healthy choices you will notice that you will feel better, look better, and have more energy!

In the first trimester of pregnancy you may feel low in energy and have nausea.  The last thing you will feel like doing is exercising.  However, if you get up and get moving, exercise can actually decrease your nausea.  I highly recommend that if you have nausea to go outdoors and walk.  While you walk take deep breaths.  Through moving your body and taking in the fresh air, your nausea will decrease and your energy and mood will improve.

If you’ve been exercising consistently and have platued, you may need to up the intensity of your workout.  For example, when you walk “pump” your arms.  If you workout in a gym up the speed or the level on the treadmill or bike.  When you up the intensity, you will burn more calories in a shorter amount of time.  When you burn more calories that equals weight loss!

After your doctor gives you the thumbs up to exercise, you may wonder what exercises are safe to do when you are pregnant and new to exercising.  I recommend walking and prenatal yoga.  Both walking and yoga are gentle on the body so you can do them from the beginning of your pregnancy all the way to the end of your pregnancy.  The number one key is to listen to your body!  Start off slowly with short walks (example: 10 min.) and work you way up to longer ones (example: 40 min.).  Find a good prenatal yoga class, and or a highly recommended prenatal yoga DVD and do the stretches that feel comfortable to you.  Within a couple of weeks of exercising consistently (i.e. 3-5 times per week) you will notice the positive difference in how you feel both physically and mentally.

When you’re ready to make a change and lose a lot of weight, you might set off full speed ahead with huge goals such as, “This week I will not eat any junk food and I will work out at least 4 times a week.”  This is a drastic change from your typical behavior and usually can’t be maintained long term.  In order to make lasting changes take small steps.  For example a small step statement would be, “Today I will eat one vegetable and one fruit.”  Or “Today I will walk for 10 minutes.”  When you make small steps, each day you will accomplish something and this will keep you motivated towards living a healthy lifestyle.

A great weight loss tip is to never allow your body to get too hungry.  You can avoid getting too hungry by bringing a healthy snack with you (such as a baggie of nuts, a balance bar, or a baggie of cereal).  When you eat nutritious snacks when you’re hungry you’ll eat what your body needs, vs. when you wait to eat and you feel “starving”.  If you wait too long to eat you will tend to chose foods that are not nutritious and high in fat and calories, (such as chips, cookies, or crackers), because they are readily available and are a quick fix for hunger.