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Diet and Exercise:weight loss secrets unraveled
2007-03-14
Name: sandya Hey ladies. I' ve been reading a lot of posts here and thought i' d share some that have worked wonders for me.

I' am a mother of 2 (4 and 2yrs old) and was 185 lbs on the day of my delivery with my 2nd kid. After 2 yrs of following my own program, i' am 118 lbs as of today and still counting down. Here' s how i did it. There is no miracle cure and i' am a veg, so all of you non-veg' s have a distinct advantage over me in the dept of protein consumption. Anyway, here goes:

1. To lose weight, you need to burn calories. simple. 3500 cal makes a pound. Walking briskly for 20 mints/2 miles burns 200 cal. If you spread the 3500 cal over a week and burn 500 everyday, you lose a pound. I started with this premise.

2. I eat all day long and before and during pregnancy most of it was junk. so, i needed to cut down on that. What i do now, is eat lot of nuts and dry fruits for snacks....takes a long time to chew and very good for your health. Also, i eat lot of raw vegetables like spinach, carrots, cauliflower, salad tomatoes, grapes etc..(without any dressing)..mixing the veg and fruits makes it easier for you eat them without dressing and they are very-very good for your health.

3. so, start your morning with a glass of milk..for breakfast eat nuts and dry fruits..followed by the huge salad. By the time you finish, it is 12:00PM....eat your lunch. Now i get my lunch everyday from home, so i know exactly what i' am eating. I also cook everyday while my hubby takes care of the kids. Healthier living needs cooperation from the family, so remember that.

4. If you still have cravings before dinner time then grab a whole wheat bread with some peanut butter(protien and fiber).

5. chew on dry cereal or green sowmph(healthy for your breath too)...

6. Skip rice and processed flour as much as you can. We use 100 whole wheat flour for rotis and while i was losing weight, i switched one meal to cracked wheat instead of rice...adds loads of fiber(helps in cleansing the body of toxins) and keeps your tummy feel full for longer periods of time.

7. Now i used to work out 5 days, burning 800 cal everyday...thereby making 4000 cal/week. Spread it over the last 18 months and here i' am...voila!!...never missed one single day...if i was sick and couldn' t go to the gym...then i covered up by going one day on the weekend.

I still eat loads of food...but only better..and on weekend i totally freak out...i eat whatever i want...candy, ice-cream...you name it...i eat it..

This way i lost a lot of weight..diet and exercise together...no shortcuts to success..the more you work hard, the more you lose in the weight dept...remember.

I used to wear a size 16 or 18 in the last stages of my pregnancy...and now i fit into a size 4 very easily. size 2 with a little difficulty :):).
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2007-06-22
#1
Name: Swati
Subject:  good suggestion
hi,
ur suggestion is good. but I use to jogging for 500 hundred times a day at one p[lace. can u tell how much cal it burns in a day
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2007-05-26
#2
Name: Yogita
Subject:  Tummy Shape
Hello Sandhya and All of you,
I would like to thank Sandhya for responding back to me for my questions and when I go through Under EXPERTS health FAQ' s topic I got most of my questions answered there so I suggest all of u to first go and read tht section and even after that if u have any questions then u can ask them as well...
Thanks ,REGARDS
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2007-05-21
#3
Name: sandya
Subject:  Tummy shape
Yogita, Looks like you are well within range of BMI. so, now my question to you would be, how old is your baby? remember you did not become big in one day or one month, it took you a while to get there, so similarly your body will take time to get back in shape. Don' t try to do anything in a hurry. I' ll say give yourself atleast a year before you start noticing significant changes in your tummy shape with whatever method you are trying. Also remember, the length between breasts and hips is imp...doesn' t matter if you are 5' 8\" and your mid section is very small but you end up with the much desired never ending legs. Lot of indian women though tall do end up having shorter mid sections. So, take it easy and enjoy your babies. Eat right and be fit, everything else will fall in place on its own.
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2007-05-22
#4
Name: Yogita
Subject:  Tummy Shape
Hey Sandhya,
My baby is 14 months old and I did exercise only till she was 2-3 months old and after that since didn´ t find any results so left doing exercise so
do u think I should start exercising again and then max of how much time it will take to bring my tummy not exactly back in shape but at least it shouldn´ t look like preg women,right.
Thanks.
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2007-05-14
#5
Name: sandya
Subject:  tummy shape
yogita,
i thought i was the only one with this problem so when i talked with my OB-GYN about it, he said his wife had the same problem too. So, looks like it is universal. This is how he explained it to me. For petite or women of short stature(below 5' 5\" ) who don' t have too much of a mid-section read the length from your breasts till your hips, we end up breaking open our abdomen muscles thereby enabling the uterus to accomadate our growing baby. Our abdominal muscles bend like a bow on both sides and never really come back together after the baby is born. All those ads that you see to reduce tummy is not meant for us women with babies. Now the only way you could bring these muscles together would be surgically under the able guidance of a plastic surgeon with a procedure called ABDOMINOPLASTY where they bring these seperated stomach muscles together and staple them up like before pregnancy. Again this problem is not observed in women who are tall who generally tend to have a lot of length between their hips and breasts thereby accomadating their babies down below in their abdomen when carrying.

Even with all the weight you lose, you might observe that when you eat or drink anything then you show enough tummy for you to suspect that you could be pregnant a month or 2. Also, due to this distended abdomen muscles we tend to have lower back ache problems, but we generally tend to suspect the epidural for the problem.

Other than resolving the distended abdomen muscles if you think you have lot of fat in your belly area then you could resolve that by eating lot of fiber and doing lot of cardio in a day. If you are constipated then i suggest that when you wake up first thing in the morning then either drink a warm glass of milk or warm glass of water and then lie down flat on the ground, lift your feet straight up and bring them back to ground very slowly, repeat without touching the ground back again for as many times as you can. You' ll notice a great improvement in your bowel movement with this excersize. Good luck.
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2007-05-21
#6
Name: Yogita
Subject:  Tummy Shape
Hey sandhya,
that was so nice of you for giving me so much of useful information ,really thanks for that but I am 5´ 6 inches tall with 58 kgs wt so do you think for me tummy shape should look like 2-3 month pregnant lady since u had mentioned for women below 5´ 5 inches height this is common to see so just want to clarify,anyways I would try your suggestions for sure.thanks
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2007-05-13
#7
Name: Yogita
Subject:  Tummy Shape
Hi all of u,
Sandhya,that was really good information u gave but for me thing to worry is only about my tummy shape which has come out since my Second delivery which Was C-Section so if you know have information for just working on tummy then please tell me ,thanks
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2007-05-09
#8
Name: sandya
Subject:  my weight
Paneer, i' am 118 lbs and my height is 5' 4\" ...i' am well within range in the BMI scale...it is 20.something like that. If it is below 18 then you are considered underweight. I' am definitely not and i don' t aim to get any lower than this. all i do now is keep up at my current weight. thanks for being concerned. I appreciate it.
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2007-04-30
#9
Name: paneer
Subject:  118?
Good to know, thanks for the tips. I was just curious, how much is 118 lbs? Around 53 kgs? Isnt that too less? whats ur height?
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2007-04-06
#10
Name: Usha
Subject:  Strech Marks
Hi Lauren
You need not worry about the strech marks, what you can do is apply a lot of moisturising lotion daily around you stomach everyday after taking bath and before going to sleep, you will be surprise after your delivery, you will hardly find any strecth marks, I have done it and the result were amazing.
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2007-03-31
#11
Name: Lauren
Subject:  body after baby
I am three months pregnant and I' ve been eating healthy before and during my pregnancy, Maybe I should' t worry so much about looking like a blimp after the delivery. I will take the advice to exercise and diet after delivery tho. What I am most afraid of is like, when your abdomen is so large at 9 months, how does it magically go back to normal? I mean, what does it look like the day after delivery? Does it look like stretched out skin and depressing? I know it will go away with exercise, but what is your initial reaction the day after, I' m curious.
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2007-04-05
#12
Name: sandya
Subject:  strech marks
hey lauren, to tell you the truth about getting back to before pregnancy shape...then you never ever get back to that.period. you can become fit and healthy but don´ t aim to become a supermodel. the women that you see out there who have a few kids and look like models, definitely went under the knife to get there. To tell you the truth, this is how i deal with it. The day after delivery, you look bloated and exhausted, just like a new mom is supposed to look and just like everyone of us looked right after the delivery. It´ s the way you look at it. You have gone through some major changes physically by carrying this whole human being inside of you. Don´ t expect to become your original self before your pregnancy. Be happy that you delivered a beautiful healthy baby and take care of this new person who is entirely dependent on your love and kindness to grow up. Yes, i agree that you do end up with stretch marks...for some many and for others a little less, but remember that they are all battle scars to remind you that you have won your battles when you see those little ones running around naked just after their baths..trust me, its all soooooo worth it!!...

take motherhood easy and don´ t let anyone dictate to you that you need to lose weight etc..do it at your own pace. enjoy your babies.
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2007-03-21
#13
Name: ruby
Subject:  hi
thanxxxx veryyyy much for ur post..it was really boosting...definitely i will follow ur tips ..urz was wonbderful tips .thnx again
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