Make it a waistwise Christmas

With so much festive food around, it can be easy to ignore your body’s normal fullness signals and overeat at Christmas. And when the family get-together becomes a sit-down feast from dawn to dusk and beyond, the kilojoules can really stack up. Here are some tips to manage your weight over the festive season.

Eat slowly and pay attention to your stomach’s fullness signals so you know when it’s time to stop eating.

You don’t have to finish your plate. It’s far better to put the kilojoules in the waste than around your waist.

If you're going somewhere else to eat - don't arrive hungry. Have a small healthy snack before the function to take the edge of your hunger - try eating a boiled egg, a glass of water and an apple! Protein-rich foods like egg help keep you feeling fuller for longer.

Schedule something active to do BEFORE you go on to a Christmas lunch or dinner. Kick a ball around the park with the kids, go for a walk and add some walking lunges or squats. Then at the end of the day, go for another walk!
Need more tips? Click here.

Top 5 tips to keep kids active this Summer

The weather may be up and down lately but there's no denying that summer and school holidays are just around the corner! Try these sanity savers that will not only keep your family active over the festive season, but boost your energy levels as well.

Be active together. If you can't afford the time or money for a summer holiday plan 'mini' trips, such as day's bush or nature walk at Tidbinbilla. Picnics are great outdoor fun anytime - just remember to pack the insect repellent!

Try a range of different games and activities. Not only will this help with short attention spans, it will also help your kids develop healthy bones, muscles and joints. Do moderate exercise like brisk walking or vigorous activities that make everyone 'huff and puff - game of footy or cricket in the backyard will get the blood flowing.

Be a child yourself and join in. Kids love it when Mum and Dad join in their games. Throw a frisbee or ball together, fly a kite or play hopscotch. Go for a walk together around the block before dinner, climb equipment at the local park with them, try a swim at the local pool, or ride bikes.

Reduce inactive leisure time. Limit TV viewing to an hour or two, cut down on video games and reduce time surfing the net. Swap these for more active choices and your kids will feel better for it. They will probably sleep better as well!

Be a good role model for your kids. If an active lifestyle is part of your life, you're much more likely to pass similar good habits to your kids.

Food for thought

"Eat food, mostly vegetables, not too much." - US doctor, lawyer, and author, David Kessler.

Did you know that poor diet is a factor in almost six out of every 10 deaths? 

Yup, that's the latest news according to the National Health and Medical Research Council's recently released Australian dietary guidelines. 

They say Aussies should eat more fruit, vegies. wholegrain foods, low-fat milk and fish.

And there's now stronger evidence of links between:

• SUGAR-sweetened drinks and an increased risk of excessive weight gain in children and adults.
• LOW-fat milk and reduced risk of heart disease and some cancers.
• FRUIT and reduced risk of heart disease.
• NON-STARCHY vegetables and reduced risk of some cancers.
• WHOLEGRAIN cereals and less risk of heart disease and excessive weight gain. 

If you're looking for the latest info on healthy eating during pregnancy, or how to give your baby the best start  - there's lots of free resources available to download from the NHMRC website.

Looking for further inspiration? Check out the Nutrition Complete online service available from our website. You can plan quick and healthy weekly meal plans using your own personalised meal planner with hundreds of tasty recipes that are quick and easy to make and that the whole family will enjoy :-)

Beat the bulge and keep it off

Still trying to shed weight for Summer? Or do you need to lose the baby belly fat?

Don't aim for short-terms results - beat the bulge and feel good about keeping it off by establishing the right kind of eating habits. Here are the top 3 tips and tricks:


Load up on the leafy greens
A study in the Amercian Journal of Clinical Nutrition revealed that vegetarians are 15 per cent less likely to be overweight or obese than meat eaters. That's because vegetables and fruit tend to have fewer calories or kilojoules that the average meat meal. The answer? Eat your greens and go meatless at least one day a week - you'll be doing favour for your body and the environment.

Think about it
Mindful eating habits play an important part in controlling your food intake. By eating at the dinner table distraction free (ie. no eating in front of the TV), you'll be more mindful of what you're eating and how full you feel.

Be flexible
Add some flexibility to your eating plan and don't stick to a regimented diet that is bound to fail. A study published in the Journal of Obesity showed that women who followed a rigid diet were 19 per cent more likely to be overweight than women who were on a more flexible eating plan. Think of the 80-20 rule where you're eating well 80% of the time, with 20% for the occasional treat.

Read on for some more free tips.
Have you got some tips that have worked for you? Share them with us :-)

Work that butt!

At our pram camp classes we focus on strengthening and shaping the butt - not just 'cos we all want a great-looking bum (who doesn't?) - but because it's key to building a strong pelvic floor. This yoga-strength exercise is like the 'Superman' except you do it standing up. It's great for working the butt, hamstrings and lower back but it does take good balance to achieve, so take it slowly for the best results.

How?

• Stand on your left leg and take a few seconds to get your balance.
• Extend your left arm out in front of you and your right leg out behind you. Try to keep your right leg as straight as possible without locking the knee.
• Reach out as far as possible and tilt your body over from the waist. You can keep your left arm against your body or let it drop down to the floor.
• Gently straighten up from the waist so you're back into starting position. Repeat with the opposite arm and leg.
• Aim to do four of these on each leg or more if you feel comfortable, and eventually build up to 2 sets of 10-15 on each leg.

TIP: this exercise is suitable for everyone. Just concentrate and take it slowly to make sure you keep your balance.

I train hard but never see the results - why?

Some women believe they have to bust-a-gut and workout hard every time they exercise to get results. But the reality is, if you work long hours and live a fast-paced life, or are up half the night with a baby or a toddler, then all the hardcore training in the world may not be what you need to see results.

Why? It may be because your body is producing too much cortisol (the stress hormone) which is counterproductive for weight loss!

The solution? Try winding things back by doing intense sessions two or three times a week and then a 'recovery' session on the other days. Play with your kids in a park, go for a walk on the weekend, or do some easy laps in the pool. And of course, the most important thing is to rest when you can. This isn't easy when you have young children, I know, but sometimes a nanna nap on the couch is the best thing you can do for your body - and your health.

5 pregnancy myths exposed

It never ceases to amaze me how much mis-information there is out there about staying healthy and active during pregnancy. Enough is enough - it's time to debunk some of the common pregnancy health and fitness myths:

"I'm pregnant (or wanting to get pregnant) - there's no point watching the waistline now". BUSTED. The weight a woman is as she enters her pregnancy is a strong indicator of her risk of getting gestational diabetes. But even beyond the effects in pregnancy, research shows a strong link between a mother's weight and her child's risk of a lifetime battle with the bulge and type 2 diabetes.

"Exercising while pregnant? It might do more harm than good". BUSTED. In fact, research over time has shown that women who exercise during pregnancy tend to have reduced weight gain, more rapid weight loss after pregnancy, improved mood and better sleep patterns. Some recent studies have also shown a lower induction rate and a faster labour in women who exercise regularly during pregnancy.

Smoking: cutting down is "good enough"  BUSTED. The latest Aussie health statistics show the ugly truth - around a quarter of women who are pregnant or breastfeeding smoke regularly.  If you continue to smoke you're increasing your risk of giving birth to an underweight baby, which in turn, increases the risk of the baby becoming more stressed during birth, resulting in a complicated delivery. So the best thing you can do for you and your baby's long-term health, is to quit smoking for good!

Drink up your coffee, too much is never enough! BUSTED. Research shows drinking two strong cups of coffee a day could double the risk of a miscarriage. As with most things, moderation is the key - stick to one cup of moderate strength coffee a day or try a decaf option.

'I'm eating for two now'.  BUSTED. How many times have you heard this one? You need nutrients for two, rather than eating for two as you're not eating for two full-size adults. Eat a healthy diet with plenty of fruit, vegetables and include a mix of essential fatty acids (EFA), high quality protein, and low GI carbohydrates at every meal. For more free tips on the do's and don'ts of pregnancy and exercise contact us today.

It's time to worship the green goddess

Looking for a way to get more veggies in your day? Try this fabulous green goddess which is packed full of iron, protein, Vitamin A, Vitamin C and calcium! Unfortunately, my kids didn't like it (they prefer carrot, apple and celery), but I think they were put off by it's green colour. It really does taste good and yes, that's me and I did drink it :-)

How to make it
Cut and juice the following ingredients:
100g Kale
100g Broccoli
1 large stick of celery
1 green (Granny Smith) appleEnjoy straight away!

Lessons from NYC: everyone's a winner baby ain't that the truth

It's not long now until some very motivated Mums will be lacing up their shoes to do the New York City Marathon (go Ruth and Cathy!). As a running Mum myself (who did the famous race two years ago) I can't help feeling a tingle of excitement. Why?

It's the mecca for marathoners. And it's often the no. 1 running destination on a runner's 'bucket list'. The most famous 42.195 km race in the world through all five boroughs of New York is considered the peak of all marathons. The course does have its pitfalls (the long wait at the start line in Staten Island for one, the difficult course and the hilly finish in Central Park) but the 2 million people that line the streets to cheer sure do make it easier.

Just getting to the start line in NYC or any marathon is an achievement. But you don't have to run a marathon to test yourself.

Your health goal may be to drop a dress size, complete something that you've always started but never finished, or part of a long term plan to lead by example for your children. When you challenge yourself, and push the boundaries, you know what it means to be alive. And you appreciate what you have. 

Me - after finishing the NYC marathon in 2011

Exercising with others is motivational and inspiring. Everyone has their own story. I've trained with women of all shapes and sizes. Some running to beat cancer, depression, or 'move on' from marriage breakdowns. And some like Mum-of-three - who couldn't walk around the block a year ago - but is now running effortlessly for 30 minutes straight. Just hanging around with women like this is inspirational and makes you appreciate what you have. Hell, if they can do it - why can't you?

Set tangible goals for yourself. Before you start on a new training program decide what it is that you want to achieve and why it's so important to you. Just saying 'to lose weight and get fit' isn't enough of a motivator to get you out of bed in the morning, but maybe 'to run a 5km race and raise $2,000 for breast cancer research' is.

But don't rely on motivation alone to get you moving. Don't wait around for someone or something to motivate you to put your runners on and get out the front door. Sometimes you just have to ACT NOW.

Running isn't for everyone but do something that you enjoy! Cycle, swim, hike through the bush, rollerblade, play soccer with your kids. It doesn't matter what you do, as long as you enjoy it. If you do, chances are you'll continue to do it and get fitter in the process.

To paraphrase an 18th century German writer and philosopher Goethe, 'inspiration has a genius of its own. If you have a good idea, do it NOW'.

Top exercise to shape your butt - the clam

Most women have a love-hate relationship with this pilates exercise which shapes and tones the hips and thighs. But more importantly, "the clam" teaches pelvic stability as the leg rotates inward and outward at the hip.

So lie on your side and get ready for the clam!

How?

• Keep your hips and shoulders in a straight line. Bend your knees so that your thighs are at a 90 degree angle to your body.
• Rest your head on your top arm, and stretch out overhead, or bent, whichever is more comfortable. Make sure that your neck is long so that your head is not tipped back or tucked forward.
• Bend your top arm and place your hand on the floor in front of your chest for extra stability if you need to.
• Stack your hips directly on top of each other vertically. Do the same with your shoulders. Use your deep abdominal muscles to keep this alignment throughout the exercise.
• Keep your big toes together as you slowly open your top knee (only as far as you can go keeping your hips in alignment).

• Slowly bring your knee back to the start position.  Complete two sets of  up to 15 repetitions - make sure you change sides!

Too easy?

Once you've mastered the basic clam (keeping your hips in correct alignment), you can try elevating your feet off the floor.

Top time sanity savers

Stressed out? Slow down...and blow a raspberry

We all have days when stress takes its toll.

Perhaps you've been up and down with your baby all night, or your four-year-old has already asked you 95 questions and it's only 7.30am...the house really does look as if a bomb has gone off inside, and you're rushing 'round like crazy (as usual) to hang out the washing while kid wrangling so you can get to school and childcare...oh dear..late for work again...you're just at that tipping point, but don't worry, walking out the door now. Nope. The baby's just done another poo.
And then you just lose it.

OK so maybe you can't control all the chaos around you, but there are a few things you can do to cut down on stress and use what time you do have more efficiently. Here's some top time sanity savers for Mums:

• The best way to save time, is to plan your time. Write a list of your low priorities (what you do now that you could stop doing) and high priorities (what you really have to do each day). How can you make time to be physically active? (can you get out early in the morning before the kids wake up? Put your gear out the night before so it's ready when you get up). What's really important to you, and what can you cross off your list to make way for the things that you enjoy?
  
• To make time to eat healthy meals: use a kitchen whiteboard to create a weekly dinner menu. Write up the dinners planned and shop accordingly. It saves half the battle at 'arsenic' hour in the evening when everyone's tired. And you save time and money popping in and out to the supermarket – kids in tow - buying things that you don't really need!
  
• Shop in bulk, make up and freeze meals in advance. Then all you have to do is defrost overnight in the fridge and re-heat at dinner time.
  
• Organise your surroundings - it will make you feel lighter, more energised and in control. If you have time before your baby is born, have a good spring clean and sort out the house from top to bottom.
  
• Trade childcare with a friend in the same situation. This gets easier as your children get older. Babysitting swaps are also good so you and your partner can get out on a date (a lunch date if dinner is out of the question!)

• One of the biggest sanity savers is simply to recognise that things will happen that are out of your control (like when the baby vomits on you while heading out the door to work). It may hard to see the funny side of this at the time, but sometimes the best thing you can do is laugh (even if it sounds hysterical). And remember, your children are little for such a short time. So slow down, take your time, give them a hug and blow a big raspberry. It will take the stress out of the situation, make you feel better and remind yourself what's really important.
  
  
  Have you got any tried and true sanity savers that you'd like to share? We'd love to hear them!
  
  

Give your body a boost with breakfast

Zucchini omelette:a delicious way to kick start your day

Do you find yourself eating the same thing for breakfast day in and day out? And do you tend to eat sweet carbohydrates such as cereal, orange juice, and toast with jam?
Then guess what? You'll probably continue to crave sugary carbs for the rest of the day! And the more you eat, the more you want.
If you're looking to rev up your metabolism and whittle your waistline then you need to cut your sugar-habit.

A recent study looking at the most effective behavioural changes for women to achieve fat loss found that keeping a regular food journal, eating breakfast and not skipping meals, and not eating out were all much more effective than the most commonly used strategy of trying to restrict calories. And to cap it off, these three strategies were also much more effective than restricting fat, regular fasting, or regularly checking the scales!

If you change one habit today, then one of the best things you can do for your body is switch the type of foods you eat at breakfast.

Try this breakfast body booster - a great way to increase your protein intake (and help keep you feeling fuller for longer) and get some more veggies into your day. Simply grate one large zucchini into two beaten eggs, season, and cook omelette-style. And viola! You have a fantastic, high-fibre, high protein meal to start your day.


Chorizo, sweet potato and kale muffins are also perfect for breakfast on the run (you can make the night before). And they're also good for a lunch box snack or afternoon tea. Saute small pieces of chorizo, sweet potato and kale in a little coconut oil. When all are cooked, whisk four eggs (to make 12 muffins) and add the cooked ingredients to the eggs. Grease a 12-per-tray muffin pan and fill with the mixture. These cook really quickly, so keep an eye on them! Cook for about 15-20 minutes in a moderate oven.

A journey of many miles starts with a single step

My reward for hard effort over time :-)

After 13 weeks of running almost 1000 kilometres, I'm another step closer to competing in my eighth marathon in three weeks time. I celebrated this milestone today with a little reward (another pair of runners - the others a just a tad worn out as you can imagine)!
Now I'm not saying that training and running a marathon is for every Mum. I'll let you in on a secret: you don't actually need to spend hours a week working on your health and fitness: it takes just a small, regular investment of your time to start seeing some changes in the way you look and how you feel. It all boils down to consistency over time.
A growing number of research studies clearly show that you can feel happier, reduce your blood pressure, and help control your weight - by fitting in three, 10-minute bouts of exercise a day. So why is it that many of us just don't get around to starting?
I've trained women recovering from breast cancer and the one thing they long for is to have the energy and the staying power to be able to enjoy the simple activities they used to love doing - like playing with their young children, or walking and cycling. If you really want to 'live' your life, then you just have to act now and take responsibility for doing what you say you'll do.
Make a start now by writing a simple plan with achievable health goals (make them personal and close to your heart) and note how you'll 'reward' yourself when you reach them. Be kind to yourself - you don't have to do everything at once. Just taking baby steps will take you closer to doing what you want to do. And when you look back, you'll be amazed at just how far you've come.
As the saying goes: "a journey of many miles starts with a single step". And when you make a commitment to that journey each step seems a little easier.

Th

you don't have to do everything at once. Just taking baby steps will take you closer to doing what you want to do. And when you look back, you'll be amazing at how far you've come.

Should I be running while pregnant?

This is something I get asked quite a bit. And people felt the need to ask me while I was pregnant - and still running.

While pregnancy is not the time to get into running, if you've been regularly running prior to your pregnancy, and your doctor gives you the OK to exercise, then by all means keep doing it! There's a while body of research out there to show that exercise during pregnancy is really good for Mum and the bun-in-the-oven. For the Mum-to-be, exercise can help fight off fatigue, increase mobility, decrease lower back pain and gestational weight gain, not to mention it's good for mental health and overall well being.

Not only this, but research also shows that babies of women who have exercised throughout pregnancy tend to be more alert, and easy to care for and, as young children, perform better in mental and physical performance tests than other children. It's quite a sight to see a two-year-old do that!

And even more importantly, when fitness becomes part of your life, your children want to be involved too. Whenever I returned from a run, my then Miss Two (pictured below) would come out and punch the boxing bag and do squats with me

But before put on your runners and race out the door, there's a few things you should be aware if you choose to run through some or even all of your pregnancy. Here's a few of my top tips:

Yes, this really IS me running
- 19 weeks pregnant with my second
baby, with 'Miss (then) Two' in-tow.

1. Listen to your body. This is the number one rule. Whether it's safe to run during your pregnancy will vary depending on your body. If it feels uncomfortable (eg. you feel a 'pulling' sensation, if you really feel tired or sick - or even if it 'just doesn't feel right') - don't do it! Even as a regular distance runner, I was very cautious in my first pregnancy and after 22 weeks I decided that my tummy was feeling to heavy to continue to run. With my second baby, I felt fantastic and continued to run through to 36 weeks. No two pregnancies are quite the same. If it doesn't feel right, then chances are, it's not right for you. Choose another form of exercise instead. Swimming is fantastic - it's the only time that you don't feel like an absolute walrus (except...maybe when you 'emerge' from the water). Walking and prenatal yoga is also fabulous.
2. Use the talk test. Pregnancy is not the time to go out hard and do hill sprints or choose to train for your first marathon. Exercising too hard can put your body under considerable stress, and your baby too. If you're out running, use the 'talk test'. If you can't mutter to yourself or hold a conversation with a friend - then chances are you're working too hard and need to slow down.
3. Avoid the heat and remember to drink plenty of water. Choose a cool time of the day to go out, and avoid the heat and humidity at all costs! Drink to thirst while exercising, and continue to do so after your workout.
4. Think comfort at all times. Wear a good sports bra. This is really important you need good support 'for your girls' to take the pressure off your lumbar spine. And did you know that your shoe size can increase while pregnant? Yep. Up to half a size! So you might need some new runners as well.
5. Avoid over-stretching. It's easier to over-stretch while pregnant due to joint laxity as a result of hormonal changes in your body. Keep it nice and gentle. It should feel good!

Extend yourself

Some of  team 'MamaMoves' after finishing the 2013 Women & Girls' 5km Fun Run & Walk.

"All endeavor calls for the ability to tramp the last mile, shape the last plan, endure the last hours toil. The fight to the finish spirit is the one...characteristic we must posses if we are to face the future as finishers."  

Many new fun-runners who joined our MamaMoves team in last week's 5km Women and Girl's Fun Run never thought of themselves as runners.

But they surprised themselves, finished strongly, and now look forward to a new challenge.

Imagine walking or running twice as far as you do now. Mission impossible? It's easier than you think.

And there's a good reason to try. Adding more kilometres can boost your stamina, help manage your weight, and help you feel more comfortable out there - whether you walk or run. Try these top 3 tips:

1. Aim for three. Running three days a week is the best way to run more and stay injury free. When you rest or do an active 'recovery' (such as walking) after a running day, your muscles feels fresher and you have more energy to go further.
2. Make every kilometre count. Giving each run a purpose will help you keep up the routine and prevent boredom. Try an easy-paced run that helps maintain your fitness, choose another day to run 'long', and a day to boost your speed. On this run, set out at your usual pace, and pick up the speed when you feel ready. You might accelerate to a tree further ahead, then run easy to recover. Take off again when you're ready.
3. Slow down. On your long run, slow the pace from the start to cut your chances of feeling really burnt out towards the end of the run. Try pacing yourself about 1-2 minutes per kilometre slower, on average, than your 'easy run' day. Your long run may not be 'long' now but be patient and tack on a little more each week (but never more than 10 per cent than the week before). After every four week, back off, and allow yourself a shorter run to help you go even longer next time!

You are what you don't eat

As a personal trainer working closely with new Mums and women generally, I'm often asked: "what should I eat". But real gains in health are achieved if you follow some simple guidelines and look at what you DON'T eat. here's a quick check to see how you score in the "don't eat" category.

1. Do you have a different breakfast most mornings? Yes or No
2. Are you aware of the 5 food groups outlined by the Australian Dietary Guidelines (or remember them from school)? Yes or No
3. Do you have at least 2 serves of fruit and 5 serves of vegetables per day (on average)? Yes or No
4. Are you aware of how much water you need for your body size? Yes or No
5. Should you eat more bread, cereals and pasta OR dairy, milk and cheese? Yes more dairy/milk/cheese; Yes more bread and cereals
6. Do you simply eat when hungry or do you follow a guideline to eating? (understanding that diets rarely work) Yes or No

And the answers?

1. Breakfast - include variety. We often eat the same thing for breakfast as a habit day after day, but does your breakfast really measure up? Is your cereal high in sugar? Do you include protein (eggs, yogurt or milk) to keep you feeling fuller for longer (and help with maintaining lean muscle mass)?
2. The five food groups are: grains (mostly whole grains/those of the high fibre variety); vegetables & legumes/beans; leans meats, poultry, fish, eggs; reduced fat milk, yogurt, cheese (or alternatives); and fruit.
3. It's a myth that everyone needs "8 glasses of water a day". Your daily needs depend on what you eat, your size, and what type/how much exercise you do each day. Drink to thirst, don't drink for the sake of drinking. You can also try weighing yourself each morning, three to four days in a row. Pick a time other than your period to rule out hormone-induced water retention. If you lose more than about 450g a day, that means you've probably come up short on the liquids the day before.
4. More grains than dairy (or suitable dairy alternative). But choose whole grains and foods such as rolled oats, wholegrain pasta, brown rice, and quinoa over the less nutritious variety such as white bread and white rice. 
5. Do you eat for comfort or because you feel happy, sad, stressed or bored? Recognise the signs of emotional eating vs eating because you are hungry. As a guide for healthier eating, you can also download a free summary of the latest Australian Dietary Guidelines (54 pages). This is good place to start in terms of planning and preparing food, and there's lots of information on breastfeeding and food patterns for children. 

And of course, if you need an extra hand - particularly in the lead-up to Easter - check out our website, including the Nutrition Complete service.

Losing the baby belly...as easy as one, two, three?

Your dream is just like that scene from the Wizard of Oz.

"Just click those ruby red slippers three times, and you'll be able to wish that baby belly fat away," says the good witch of the North. And sure enough, that sagging belly (that seems to rapidly descend northwards with each day passing since the birth of your baby more than eight months ago) just...magically...disappears!

Well, it's time to snap out of that dream and face reality.

Because while you might be feeling proud about every weight gain of your baby, and loving every pudgy, baby roll on their thighs, you're probably feeling the exact opposite about yourself. And, unfortunately, there is no magic cure for getting your pre-baby body or belly back. It's all about consistency over time - in what you eat, in gaining muscle strength, and it also comes down to how often you exercise, how hard you work, how long the workout lasts for, and what sort of exercise it is that you're doing.

Confused? Don't be. Here's top 5 tips to get you started to SUSTAINABLE baby belly fat loss:

1. Don't read women's magazines with stories about celebrities who are the shape of Chupa Chups with gravity-defying boobs within weeks of giving birth. Let's fact it: they're rich and pampered - can afford a series of full-time trainers and nutritionists - and what on earth are they REALLY doing to their bodies...you can bet they can't sustain it! Push it far from your mind!
2. Cut out or reduce the amount of refined carbohydrates you eat, as they are the single biggest reason for adding fat around your waistline. Choose vegetables every time over pies, pastries and cakes. I know the latter seem more appealing...but will they get you the body your want???
3. It's time to get some huff and puff going. Walk with the pram, run, swim - anything that increases your aerobic fitness at least three times a week. Your body needs this regular workout to increase your metabolic rate and burn more kilojoules. Start slowly and vary the intensity of your workouts.
4. Add some weights to your routine. Being more toned will help you burn fat even while you are feeding your baby, or sitting at your desk or watching TV. Start with your own body weight. Do push-ups, lunges, squats - anything that recruits the larger muscle groups at once. Do them in the middle of your cardio routine or when you return home after your walk.
5. Remember the energy equation: if you eat more than you use, you will gain weight. Fat intake has more kilojoules than other nutrients. So if you reduce your fat intake, but not necessarily the food portions, you reduce total kilojoules (energy).