Diastasis Recti - Tummy Muscle Separation Check

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Sarah x

10 HEALTHY WAYS TO LOSE WEIGHT WITHOUT DIETING

So you’ve been trying to lose weight for some time now, your diet has become just too hard to stick to again, it’s got boring and you feel deprived so you give up. You beat yourself up for doing it, you hate yourself, you feel depressed, even stressed....so you eat more, and so starts the vicious circle. 

I have seen this scenario time and time again and it saddens me every time to see how it makes women feel, how much they feel like a failure and how desperate they are just to "feel like themselves again" but it’s not you, it’s the way you are approaching it.

The truth is, if you want to lose weight once and for all, going for the ‘all or nothing’ approach rarely works long term for the reasons that I have just discussed above. As I drum into my PT clients, you need to make small sustainable changes that you can stick to into the future or you will be back to square one in no time.

So next time you try losing weight, don’t think about it as ‘going on a diet’, think about it that you are going to start living a healthy lifestyle and this mindset will make all the difference!

So here are some small changes that anyone can make long term and are also proven to improve your health, so what have you got to lose?.  Take a look at the following 10 changes that can help you to lose weight without dieting, make these healthy changes and watch the pounds melt away.

1. Get More Sleep

The recommended amount of sleep is between 7-9 hours.  Not getting enough sleep can affect your weight in a number of ways.  Firstly, one that you will be aware of, when you feel tired you are more likely to max out on coffee and reach for more sugary snacks to get some energy and of course you are less likely to exercise and more likely to just veg out on the sofa when you get home from work.  However, there is more to it.   Not having enough sleep also creates an imbalance with the hormones that affect eating, Ghrelin and Leptin.  Grehlin is the "go" hormone that tells you when to eat, when you are tired you have more ghrelin.  Leptin is the hormone that tells you when to stop eating and, you guessed it, you have less of this when you are tired.

If you have a little one who still wakes in the night, try to catch up on missed sleep during the day when your little one sleeps.

2. Stop Drinking Fizzy Drinks (not just sugary ones)

As most of you are aware, apart of leaving you feeling gassy and bloated, drinking sugary drinks offer you no nutritional value, have hundreds of calories and are a major cause of the obesity pandemic.  Even diet versions of these drinks are now thought to contain sweetners that affect your sugar receptors and make you crave more food.  It's a small change that can make a very big difference to your waistline, particularly if they are the sugary type.

3. Reduce Stress

When you are stressed your body releases a high level of the stress hormone, Cortisol.  Cortisol causes higher insulin levels, your sugar levels to drop and you crave sugary fatty foods.  Stress also makes it easier for you to gain belly fat.

When you are stressed and Cortisol levels are high, your body resists weight loss.  It thinks times are hard and you might starve, so it hoards the fat you eat or have present in your body.  Cortisol tends to take fat from healthier areas likes hips and bum and moves it to your abdomen, which has more Cortisol receptors.  The only way to get rid of this fat is to eat a healthy diet and exercise.

There are a number of techniques to help reduce stress, one of which is meditation.  Take a look at our 10 Minute Meditation blog post and give it a try.

4.  Think Health, Not Weight

When changing your mindset from wanting to be thin to wanting to be healthy, prevent disease and extend your life, you will naturally lose weight.  When thinking about improving your health you start to make healthy changes to your lifestyle without depriving yourself of the things you love and becoming obsessed with the number on the scales.  These changes might be to have more fruit and veg, eat less processed food, be more active, reduce sugar and salt intake, drink more water, reduce stress etc, all of which naturally assist with weight loss.  You will also be less likely to crave unhealthy snacks because you won't be depriving yourself of anything because you won't be on a diet.

5. Build Muscle

It's a well known fact that the more muscle you have, the more efficiently your body burns calories.  The problem is that somewhere in your 30's you naturally lose muscle mass.  This means that we don't burn calories as well as when we were younger, therefore, it is imperative that we partake in strength training a few times a week help to build muscle, which will inturn help you to burn more calories.  This can be done using weights or simply doing bodyweight exercises such as push ups, sit ups, squats etc.

 

6.  Make a Food Diary

There have been a number of studies that have shown that those who write down what they eat lose more weight.  One study showed that participants who kept a food diary for 6 days a week lost twice as much weight as those who only kept a record of what they ate for one day a week or less.  Keeping a food diary instantly increases your awareness of what, how much and why you are eating. This helps you cut down on mindless munching.  It also:-

• helps people identify areas where they can make changes that will help them lose weight. For example, people don’t realise how many calories they are obtaining from caloric beverages and snacks, and these can be easy interventions … that can help reduce calories.

• can unveil patterns of overeating.

• identify triggers to avoid, such as not eating enough throughout the day and then overeating at night, or overeating when drinking alcohol.

For some people, the very fact that they have to record every bite helps deter overeating, I have had clients that have said that they often reconsider eating something because of not wanting to write it down (or send me the picture).  So grab a pen and paper and get scribbling.

7.  Eat More Fruit & Vegetables

The recommended number of portions of fruit and vegetables for a healthy diet is 5 a day.  80g counts as one portion.  Not only are fruit and vegetables essential for good health by providing you with lots of vitamins, minerals and fibre, they nearly all low GI so keep you feeling full.  Therefore, it can prevent overeating and having more unhealthy snacks.  Try filling half your plate with salad or veg at dinner time before putting the rest of your meal on your plate, or try having less cereal but with lots of fresh fruit on top.  This almost tricks your mind into thinking you are having a very large portion of food but much of this will be extremely low in calories.

 

8.  Change Your Refined White Carbs for Wholegrain Versions

Wholegrain versions of carbohydrate such as wholewheat pasta, brown rice and wholemeal bread offer many more nutrients than their refined counterparts who have had their dietary fibre, iron and many B vitamins removed during the milling process, which give it a longer shelf life.  Wholewheat carbs also have a lower GI than refined carbs so also keep you fuller for longer reducing chances of snacking between meals.

 

9.  Drink More Water

Firstly, the big thing here is, what are you drinking if it isn't water?  Swapping those sugary drinks for water will knock hundreds of calories off of your diet.  Water also helps with digestion and along with fibre and exercise keeps your waste moving through your digestive track efficiently, therefore, avoiding constipation and feeling bloated.  Some say that drinking ice cold water can actually make you burn calories as your body has to work harder to heat up the temperature of the water.  If you don't like plain water, add a very small amount of sugar free cordial.  

10.  Exercise

The obvious one!  Weight loss is a simple equation of calories in vs calories out.  Hence, if you burn calories through exercise you will lose weight. The rate of this weight loss will be dependent on how much exercise you are doing, at what intensity and for how long.  The current recommendations are for 150 minutes a week of moderate exercise such as walking or 75 minutes of vigorous exercise such as High Intensity Interval Workouts (HIIT Workouts), perfect for those short on time (the most common excuse).  Why not try out this 15 minute HIIT workout in the comfort of your own home and see how you get on.  If you are new to exercise or haven’t exercised for some time, follow the modifications offered when required.

If you need a little more support and motivation to get into shape and start living healthily, I offer an Online Personal Training Programme for just £39.99 a month. With this you get your own personal training plan, a nutrition plan to follow, live workouts, weekly check ins, monthly reviews and 24/7 support from me (a real life person) to support you and motivate you on your journey.

WOULD YOU DEDICATE 10 MINUTES A DAY TO PROLONG YOUR LIFE?

The World Health Organisation's recommendations for the amount of exercise we should be doing each week to keep us healthy have been amended from the old 150 minutes a week of moderate exercise to now include an alternative of 75 minutes of vigourous activity a week.  That's just over 10 minutes a day! 

Overall, strong evidence demonstrates that compared to less active adult men and women, individuals who are more active:

• have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression;

• are likely to have less risk of a hip or vertebral fracture;

• exhibit a higher level of cardiorespiratory and muscular fitness; and

• are more likely to achieve weight maintenance, have a healthier body mass and composition.

We can all find just 10 minutes in our busy day to make time for improving our health, so make yourself a priority for once and make a plan to fit it into your life and receive the best reward possible.......a longer, healthier life. 

If you want a bit of support starting up a new fitness and healthy eating routine then you can sign up for the MUM&MIA 30 Day November Challenge. This includes daily 10 minute home workouts, over 100 quick healthy recipes plus daily meal plans for when you really can’t be bothered to even think about dinner plus loads of support and motivation.

5 Great Things That Happen When You Strengthen Your Core

While it may be good motivation, rocking a tight, toned belly isn’t the only reason to get your torso in shape. After all, your core is about more than just your ab muscles, it’s your body’s powerhouse.

Not only does it facilitate movement, but it also houses your inner organs and central nervous system. In other words, it helps you do just about everything. Here are five reasons to strengthen your core.

1. Help prevent injuries

Building a strong core takes more than a few crunches.

Developing a strong torso means building both core stability (those deep internal muscles close to the spine) which are particularly important after having a baby and core strength (think “six pack” abs).

Even though it’s easy to presume that when we’re moving, our extremities do most of the work, the opposite it true: most movement starts at the centre and moves outward. A rock-solid centre will help ensure that your movements are strong and pain-free.

A simple but effective exercise for building core stability is to draw in the abdominal muscles as you breath out, hold for five breaths, and then relax. Repeat 10 times. Do this 10 times a day, I know it sounds a lot but they can really be done anywhere.

2. Protect your inner organs and central nervous system

Staying healthy also means protecting those vital systems below the surface. Your core is not only where your organs and central nervous system do their busy-work, it’s also where your body’s largest (and most important) veins and arteries are based. Keeping strong core muscles will help ensure everything stays protected as you move through your day.

3. Strengthen your core to back pain

Back pain is a common side effect of a weak core, especially after child birth due to stretched abs and change in posture

Building core strength will help bring balance to the front and back of your body. Sitting at a desk all day doesn’t help, either as well as sitting feeding your little one. Not being mindful of how we’re sitting, and not engaging our core, can lead to things like compressed discs in our spine and muscle strain.

Many people make the mistake of sitting for long periods with a tilted pelvis and an arched back, rather than sitting tall on their sit bones (think about the boney part of your bum pointing straight down).

4. Get a strong, confident posture

If your core is strong, you’ll be hard pressed not to carry yourself with confidence. A tall, upright posture exudes strength.

A slumped posture, on the other hand, looks weak and defeated. Try to practice good posture when you’re in the car, by sitting up properly, and then adjusting the rear-view mirror accordingly.

As soon as you start slumping, you’ll lose sight of yourself and you’ll have to sit up tall again.

5. You’ll feel better

Not only will a strong, healthy body look good but you’ll feel great, too. Once you’ve developed your core stability so your deep muscle strength, you can start working on the more superficial core muscles to build strength with exercises like crunches, you’ll be able to see this as these are the top muscles (six pack muscles).

If you haven’t worked you deep abdominal muscles since having your little one(s), start off with this video, which shows you a few different exercises to try that work those muscles. These are also the exercises to do if you have a tummy muscle separation to help them pull in and strengthen. This is particularly important for new mums before moving onto anything more intense. Do them as often as possible. You can then start to incorporate exercises that work on the rectus abdominus (six pack muscle) like crunches and bicycles.

8 Things You Didn't Know About Your Glutes

In case you weren't aware, your butt is pretty amazing. It helps your body stay upright, enables you to power through workouts and are one of the largest muscle groups in your body! That's why it's so important for you to know how to get the most out of your glutes, the muscles in your posterior. Read on for all the details.

Your Glutes Are a Team

The three players that make up your glutes are the gluteus maximus, gluteus medius, and the gluteus minimus. The maximus is pretty much the leader. It creates the shape of your butt and works anytime you raise your thigh to the side, rotate your leg, or thrust your hips forward. The other two, the medius and minimus, work together to aid your gluteus maximus in raising your leg to the side. Plus, those smaller glute muscles help rotate your thigh outwards when your leg is straight, and inwards when your hips are bent.

You're Constantly Using Your Glutes

Your Glutes are one of the workhorses of the body. You use them all the time. Your glutes help support your body when you stand, help you push off the ground, and give you better balance in general. So when your glutes are strong, every activity you do—from running to golfing to just walking—is positively impacted.

They're BIG

Your glutes are one of the largest muscle groups in your body. The extra-cool part: That means that when you engage them, they torch serious calories.

A Weak Butt Can Lead to Injuries

When you don't spend enough time strengthening your butt, your other muscles can pay the price. See, when your butt isn't strong enough to support you during activities the way it should, you put more loading force on your hamstrings, which can injure them or other muscles, joints, and ligaments that your hamstrings come in contact with—like your calves or knees.

You Can Actually Make Your Butt Bigger

Unlike your boobs, your glutes are loaded with muscles that are capable of growing larger, so you can score the curvy butt of your dreams. Obviously, if you want those muscles to grow, you need to work them. To score a bigger booty, start by doing glutes-focused exercises, like the glute-bridges and squats, while progressively adding more weight.

Your Glutes Don't Like Machines

One of the biggest glutes-toning mistakes people make is relying on weight machines to tone their butts. Instead, try functional bodyweight training exercises like those squats and bridges I mentioned before. These moves are more effective at strengthening the layers of muscle in your glutes, weight machines, on the other hand, tend to isolate a single layer. 

You Can Work Them from the Side, Too

Your standard lunge does a nice job of making your derriere stronger, but to get glutes that function at their best, you should move sideways too. When you do a side lunge or skaters, for example, you strengthen muscles in your outer hips. And strong outer hips can help you steer clear knee injuries. Plus, the sideways moves engage glute muscles so they can reap all the benefits of lower-body exercises.

Concentrating on Them Can Help Boost Your Burn

Squeeze that butt! Focusing on squeezing your glutes while performing booty-blasting exercises allows you to activate the muscle group to their maximum potential. Next time you do a squat or any other exercise that works your posterior, really try to squeeze your bottom as much as you can to really get the glutes working.

9 Simple Ways to Get Started With Exercise

Starting exercise or getting back into exercise after a break is tough. Even if you were in a regular exercise routine before, finding the motivation to get back into it is really hard. So whether you are thinking of starting exercise for the first time or you are getting yourself back into your once active lifestyle, here are some tips on how to get started.

1. Just start with something easy.
If you are really struggling to get back into exercising and feeling totally overwhelmed by it all, sometimes it can be useful to just start with something easy. If going to do a fitness class or the gym is too much or takes too much time, then workout at home, get outside and go for a brisk walk or a light jog, just to get moving. As soon as you start with something small and feel good from that, you’ll want to continue on and get more into healthy habits.

2. Commit to five minutes.
If a long workout feels like too much, then just commit to working out for five minutes. A commitment of five minutes is a lot less daunting than a full workout. Once you are up and moving, you will more than likely keep going. So start with five minutes and see where you end up.

3. Remember how good it makes you feel.
Sometimes we focus too much on the effort of it, rather than the outcome. The thing with a workout is while it can be hard in the moment, you will always feel absolutely amazing afterwards. So, if you need something to help you refocus and motivate you, just remember that post-workout high. Aside from some sore muscles, you will never regret a workout.

4. Schedule it in your diary.
If you are looking for an excuse to not workout, then you will find find an opportunity for a distraction to deter you. That’s why it’s important to make time specifically for your daily exercise. Make sure it’s scheduled for a time that you won’t get easily distracted. For instance, if you know that you get caught up at work in the evenings or you are busy with the kids bedtime at 7pm then schedule your workout in the mornings.

5. Wear your workout clothes or have them ready

I wear my workout clothes even if I don’t have a class that day because that way when I have time for a quick workout at home I don’t have to spend extra time getting changed when time is already short. Plus as well as being really comfy, it acts as a really good reminder to actually do the exercise. There has been times when I lie in bed after a busy day and it’s only then I realise I forgot to do it. If you don’t want to wear then, have them laid out ready to just put them on quickly.

6. Take a one month challenge.
If you want to start making exercise a habit and need a bit more motivation, then try taking on a short one-month challenge to kick-start your routine. By having it broken down into a smaller time frame, it won’t feel so over whelming. Then once the challenge is finished, you will feel great and be back into good exercise habits. On the The MUM&MIA 30 Day Challenge we all start and finish at the same time so there’s loads of support and motivation that helps too!

7. Get an exercise buddy.
It’s very easy to pull out of your workout if it’s just yourself you have to answer to. Having a friend, work colleague or family member to workout with is a great way to boost motivation, hold each other accountable and stick to your workout routine. It also adds a social aspect, which brings a little more fun back into working out.

8. Working out doesn’t just mean going to the gym
Being fit and healthy isn’t just about going to the gym every day. In fact as mums, being short on time is our biggest barrier to keeping fit, so it’s likely that driving to the gym, working out, driving back home again will be short lived as it just takes up way too much of what little time you have. Think of other ways to incorporate exercise into your life like home workouts, walking with the kids/pushcair, jogging next to the kids on their scooter, even playing in the garden with the kids.

9. Do it for yourself and for your kids
Being fit and healthy should be about making yourself feel great, having confidence and aiming to be your best. Another reason is to be a good role model for you kids. Results from new research by Sport England states letting the kids see you work out regularly and normalising exercise for them will give them much more chance of having an active future. It also says that a mothers activity levels has much more of an influence than their fathers on their future activity levels. Kids with active mums, tend to be more active later in life.

Remember habits are created by the consistent daily activities we chose to put our time towards. So the more consistent you are with your exercise routine, however small the time is, the easier it is to form healthy habits. Once it’s a habit, you just go on autopilot and exercising is part of your daily life.

HOW ALCOHOL MAKES YOU FATTER...it's not just the calories!

The allure of an ice cold frosty glass of wine is difficult to refuse for many, especially after a stressful day at work or when the kids have been driving you mad all day.   With 78% of women in the UK drinking alcohol every week, 16% of whom drink more than the recommended 14 units and 4% drinking more than 35 units a week, for men these numbers of just slightly higher for each, it is clear that most Brits do enjoy a tipple or two. 

Most people know that alcohol contains a lot of calories and when you are trying to lose weight you should consider the amount of alcohol you are consuming.   With a large glass of wine containing around 228 calories, a pint of beer 182 calories and a single measure of spirit around 60 calories (remember you are probably pouring yourself 2 or 3 measures at home!), it can be one of the easiest ways to drop hundreds of calories from your diet.  But calories are not the only way alcohol makes you fatter!

Alcohol interferes with normal metabolic pathways including fat burn, which can lead to fat accumulation in your body.

While alcohol contains less calories than Fat, alcohol is your body's preferred fuel source, which means you must burn off all your alcohol calories before you start burning calories from the food you eat, thus inhibiting your fat burn. 

Alcohol's ability to inhibit your fat burn is by way of two mechanisms in your body, both which involve the creation of an excess of NADH, a compound produced from alcohol.

NADH can be used to make new fatty acids and glycerol, a simple sugar, or it can enter the electron transport chain, where it is used as energy, displacing fat metabolism and directly blocking the normal fat-burning process in your body. This blockage can result in a fatty liver, fat buildup in the blood and an increased risk for a heart attack.

To give you an idea of how much activity is required to burn off popular alcoholic drinks here's a quick low down:-

• A regular (175ml) glass of wine = 16 minutes of running

• A Pint of Lager = 18 minutes of running

• A single measure of spirit = 6 minutes of running

You can use this calculator on the Drinkaware website to see how many calories your alcohol of choice contains and what activity it takes to burn it off.

As you can see, although drinking alcohol in small amounts shouldn't be a problem, if you drink high volumes often, your body will burn less of the fat it has already has and more and more fat will accumulate while it burns off any alcohol that you consume.  Along with the negative health affects of drinking too much alcohol, if you are trying to lose weight, alcohol should definitely be on your list of things to reduce.

Barbecue Diet Tips

Whilst BBQ food can be a great choice if you’re trying to lose weight, as it’s cooked in a similar way to grilling. That means you don’t need to add oil to the food – just the barbecue rack!

On the downside, most barbecues involve an abundance of food and drink, so it’s easy to overindulge. Here’s how to enjoy the barbecue without ruining your diet.

1. Fill your plate just once and choose wisely.

   Barbecued chicken, lean meat, fish and vegetables are all great choices but remove the skin from chicken drumsticks or thighs and cut off any fat on chops or pieces of meat.

2. Sausages and beefburgers are high in fat and calories so limit yourself or even avoid if you can.

   If you’re expected to contribute some food, take along low-fat or good-quality sausages or homemade beefburgers made from extra-lean mince.

3. Marinate meat and fish in fat-free marinades or seasoning.

   If you’re in charge of preparing food, marinate meat and fish in fat-free marinades or use a barbecue seasoning rather than oil.

4. Beware of chips and dips!

   Many dips are made with mayo, oil or soured cream and so are packed with calories. If available, stick to tomato or yoghurt-based dips such as salsa and tzatziki. And dip cherry tomatoes and pitta bread rather than tortillas and crisps.

5. Fill up with salad.

   Jacket Potato (no butter), Pasta and rice salads are also good choices if they haven’t been made with mayo or oily dressings. Potato salad and coleslaw should definitely be avoided! And avoid adding extras, like slices of cheese, to burgers.

6. Avoid Mayo!

   Instead of mayonnaise, choose tomato ketchup, chilli or sweetcorn relishes to accompany salads – they’re much lower in fat. But remember they’re still high in salt so you shouldn’t use too much.

HOW SWITCHING TO DE-CAFF WILL HELP YOU TO LOSE WEIGHT & FEEL LESS TIRED!

Most of us get up in the morning and head straight for the kettle to make a cup of tea or coffee to get that 'pick me up' that gets us going and that's fine.  But if you tend to drink more tea, coffee or other caffeinated beverages such as cola throughout the day it could actually be making you feel more tired and sluggish rather than the opposite, meaning that you are more likely to crave sugary snacks (adding more calories to your diet) and more caffeine. Having sugar in your drinks will make it worse causing a blood sugar spike followed by a sudden crash, again making you feel more tired and craving more.

So why does caffeine make you tired?

When you drink caffeine it has a diuretic effect on your body, meaning that it makes you urinate more often causing you to become dehydrated.  Here's how the cycle goes:-

1. You drink a cup of coffee, tea or other caffeinated drink and soon afterwards need to use the bathroom.

2. When you go to the bathroom, your body loses water.

3. When your body loses water, your blood thickens.

4. When your blood thickens, it moves more slowly through your arteries and veins.

5. As your blood slows down, it delivers less oxygen to your body.

6. Without as much oxygen, you become sluggish.

7. You may reach for more coffee to combat the sluggishness, thus starting the cycle again.

Because you’re drinking lots of caffeinated drinks, you likely aren’t drinking water to re-hydrate yourself. At least, you probably aren’t drinking as much as you should be.

Additionally, caffeine is a vasoconstrictor, which further compounds the problem. Caffeine makes your blood vessels get narrower. As they narrow, it only becomes more difficult for your thickening blood to flow through them.

WHAT TO DO

If you are finding that you are feeling tired most days and are drinking a lot of caffeinated drinks during the day try swapping to de-caffinated versions or water and see how you feel over a few weeks to see if it helps.  You may also find that you have less cravings for high calorie sugary snacks too, which will help if you are trying to shift a few pounds.

If you find that you suffer from headaches when you reduce your caffeine consumption, reduce it more slowly.

Breakfast Cereals Ranked Best to Worst by the British Heart Foundation

The British Heart Foundation have ranked the most popular cereals from best to worst based on their nutritional value – in particular added sugar, fibre content, salt.

Firstly, to help you to see how good or bad these cereals are for us, here is a list of the recommended amounts of sugar, salt and fibre we should be having each day.

Sugar

• Adults should have no more than 30g of free sugars a day, which is roughly seven sugar cubes.

• Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).

• Children aged 4 to 6 should no more than 19g of free sugars a day (5 sugar cubes).

• There is no guideline limit for children under the age of four, but it is recommended that they avoid sugar-sweetened drinks and food that has had sugar added to it. Find out more about what to feed young children.

Salt

Salt intakes should be much lower than this for babies and children. Babies under 12 months old should have less than 1g of salt a day. The daily recommended maximum amount of salt children should eat depends on their age:

• 1 to 3 years – 2g of salt a day (0.8g sodium)

• 4 to 6 years – 3g of salt a day (1.2g sodium)

• 7 to 10 years – 5g of salt a day (2g sodium)

• 11 years and over – 6g of salt a day (2.4g sodium)

Fibre

• 2-5-year-olds: about 15g

• 5-11-year-olds: about 20g

• 11-16-year-olds: about 25g

• 16-18-year-olds: about 30

Read on to get your day off to a heart-healthy start.

1. Porridge

Porridge is the top choice for a healthy breakfast – when it is made with low-fat milk or water and unsweetened.  All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 1.6g of beta-glucan.) As well as this, you’ll be getting the fibre from the whole grains, plus there is no added sugar or salt.

Make sure you don’t add extra sugar or salt to your porridge as this will undo all your good work – instead, try adding a banana or some fruit for extra sweetness. For every 80g that you add it will be  one of your 5-a-day at the same time.

A serving of porridge made with 40g of oats and semi-skimmed milk contains:  

Energy 1016kJ / 241kcal, 12% of your Reference Intake (RI)                          
Fat 6.2g, 9% of your RI
Saturates 2.5g, 13% of your RI
Sugars 8.2g, 9% of your RI
Salt 0.2g, 3% of your RI

A 40g serving of oats (not made up) contains:
Energy  645kJ / 152kcal, 7.6% of your RI
Fat 3.2g, 5% of your RI
Saturates 0.5g, 2.6% of your RI
Sugars 0.1g, 0.1% of your RI
Salt <0.01g, <1% of your RI

• BHF expert answers the question ‘Instant or traditional porridge?’

• Try the BHF

2. No added sugar or salt muesli

No added sugar muesli  contains a mixture of  grains, fruit and nuts and the combination will differ between brands and varieties so the amount of oat beta glucans will be more variable than porridge, which is made only of oats. The dried fruit that is added should provide all the additional sweetness you need and will also count towards your five a day but choose a muesli with no added sugar and be aware that many fruit and nut muesli (especially tropical fruit versions) contain sweetened dried fruit, which means they have sugar added even if it isn’t listed separately  on the ingredients. Banana chips are another popular muesli ingredient that will contain added sugars and saturated fats.

A 50g Swiss-style no added sugar or salt muesli serving contains: 
Energy 758kJ / 179kcal, 9% of your RI
Fat 2.9g, 4% of your RI
Saturates 0.6g, 3% of your RI
Sugars 6.5g, 7% of your RI
Salt 0.08g, 1%

3. Shredded whole wheat cereal

Shredded whole wheat cereal with low-fat milk is the best choice of conventional breakfast cereals, because it doesn’t contain any added sugar or salt, and is high in fibre. Watch out, though, for the kind with fruit fillings, which may contain added sugar, or that are ‘frosted’ as they will almost certainly will have sugar added. Instead try adding fresh fruit such as a banana or berries for sweetness. 

A 45g serving contains:
Energy 688kJ / 163kcal, 8% of your RI
Fat 1.0g, 1% of your RI
Saturates 0.2g, 1% of your RI
Sugars 0.3g, <1% of your RI
Salt 0.02g, <1% of your RI

4. Bran flakes

Wholegrain cereals like bran flakes, malted wheat cereal  and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness. The wholegrains mean they are high in fibre and so have benefits for your digestion too as well as your heart health.

For a ready to eat cereal that is an even more healthy start to the day, swap for a shredded whole wheat cereal or no added sugar or salt muesli (see above) as these don’t contain any added sugar or salt.

A 30g serving contains:
Energy 425kJ / 100kcal, 5.0% of your RI
Fat 0.7g, 1.0% of your RI
Saturates 0.1g, 1% of your RI
Sugars 6.3g, 7% of your RI
Salt 0.27g, 5% of your RI

5. Cornflakes

Cereals like cornflakes or puffed rice served with with low-fat milk – can be part of a healthy breakfast but are low in fibre so not as good a choice as a wholegrain cereal. Adding a a piece of fruit will help to balance your breakfast as well as making it more filling to eat. These cereals, and their wholegrain equivalents, usually come with added sugar and salt but also often have added vitamins and minerals which are good for your overall health. Other low-fibre unsweetened cereals (like crisped rice or malted flakes) will be similar from a heart health point of view.

Salt levels do vary between the brands so make sure you check the nutritional labels before you buy.

A 30g serving contains:
Energy 481kJ / 113kcal, 6.0 % of your RI
Fat 0.2g, 0% of your RI
Saturates <0.1g, 0% of your RI
Sugars 2.2g, 2% of your RI
Salt 0.13g, 2% of your RI
 

6. Muesli with added sugar

Most people naturally believe muesli to be healthy, and it does have a lot to commend it, but if you don’t check that you’re buying one with no added sugar or salt it can contain almost as much sugar as a bowl of frosted flakes. You’ll still get some health benefits from the nuts, grains and fruit but these are offset by the sugar, so be sure to always choose no-added sugar muesli.

A 50g serving contains:
Energy 755kJ / 183kcal, 9% of your RI
Fat 3.1g, 5% of your RI
Saturates 0.7g, 3% of your RI
Sugars 10.6g, 12% of your RI
Salt 0.17, 3%

6. Sugar-frosted cornflakes

Sugar-frosted cornflakes are high in sugar and low in  fibre as well as usually coming with added salt.  Sugar-frosted flakes are usually nutritionally similar to other sweetened cereals like chocolate rice cereals, or honey-nut coated cereals. Swapping to an unsweetened equivalent, like cornflakes or puffed rice, would be a good first step and add a serving of fruit for one of your five- a-day plus some added sweetness.

A 30g serving contains:
Energy 447kJ / 105kcal, 5% of your RI
Fat 0.2g, < 1% of your RI
Saturates <0.1, < 1% of your RI
Sugars 11.5g, 13% of your RI
Salt 0.2g, 4% of your RI
 

7. Granola with dried fruit, nuts or seeds

This sounds healthy but isn’t, as it’s high in fat and sugar. An average portion of granola with nuts is 60g, which without milk packs in 270 kcal and 12.3g fat of which 2.8g is saturated fat. Serve this with 125ml of full fat milk and this adds another 81 kcal and 4.6g of fat of which 2.9g is saturated fat.  Which why it made the BHF list of 12 foods you wouldn’t believe are so fatty. 

Why not try swapping granola for healthier no-added sugar muesli?

A 60g serving contains:
Energy 1135kJ / 270kcal, 14% of your RI
Fat 13.3g, 19% of your RI
Saturates 2.7g, 14% of your RI
Sugars 10.8g, 12% of your RI
Salt <0.01, < 1% of your RI
 

8. Granola with chocolate

Granola with chocolate has all the same issues that regular granola has, in that it's high in fat and sugar, but with added chocolate - so even more fat and more sugar! Granola with chocolate is best enjoyed as an occasional treat.

A 50g serving contains:
Energy 924kJ / 220kcal, 11% RI
Fat 15g, 21% RI
Saturates 6.8g, 34% RI
Sugars 24g, 27% RI
Salt 0.5g, 8% RI

EATING FOR ENERGY

When I talk to new mums about healthy eating I tend to hear the same response from a lot of them, which is that they are so tired they tend to grab quick fix sugary snacks to give them some energy.  

This is understandable, when we are feeling tired we crave sugar in the hope for a 'pick me up' to get us through the next few hours.  However, the problem with this is that these sugary snacks release sugar into our bloodstream very quickly giving us a very short lived energy boost leading to a crash soon after, leaving us feeling worse than we did in the first place.  Of course, this makes us crave even more unhealthy snacks for another quick energy boost.  Not so good if are trying to lose your baby weight!

So what should we eat to get more energy?

Eating for energy is really about having a healthy balanced diet with lots of lower GI foods (foods that release sugar more slowly into our blood stream) giving us sustained energy to get us through the day without the need to quick unhealthy sugary fixes.  Here are the top tips for eating for energy. 

Eat regular meals and NEVER skip them.  If you eat regular meals you will get a steadier release of energy and won't crave or need those sugary snacks as much.

Eat lower GI foods - foods that release sugar more slowly into the bloodstream.  These include:-

• Wholegrains/wholemeal foods rather than refined such as wholemeal pasta, wholegrain cereal, wholemeal bread, brown rice.

• Plenty of fruit and vegetables

• Protein - Lean meats, fish and beans such at chicken, tuna, Salmon, kidney beans etc

• Foods high in fibre - Wholegrain cereal, fuit & vegetables, wholemeal varieties of carbs.

Drink lots of Water (especially if you are breastfeeding) - the first sign of dehydration is tiredness.  Make sure you are drinking around 2 litres of water a day.

Caffeine - When we are tired we understandably tend to reach for a strong coffee or tea, which can give us a much needed pick me up.  However caffeine is a diuretic and you drink too much it can lead to higher chances of dehydration.  Stick to no more than 400 mg a day, which is around 3-4 cups per day (for breastfeeding mums this should be reduced to 300mg per day, which is around 2 cups) but remember caffeine is in other drinks too such as energy drinks, coke and chocolate.

Don't snack on sugary quick fixes - as discussed above these sugary snacks give you a quick sugar spike leading to a crash afterwards making you feel worse, here are a few quick healthier, slower sugar releasing snack ideas that are the equivalent calories to a couple of choccy biscuits or less.

 

Healthy Snacks for Sustained Energy

• Banana/Apple

• Boiled egg

• Sliced apple with 1 tablespoon of peanut butter (spread a little on each slice, its yummier than it sounds and a great one for kids too!)

• Round of wholemeal toast with low fat spread

• Veggie sticks with 50g of hummus (around a quarter of the usual size pot you can buy)

• Fat free natural yoghurt and fruit

• 2 wheetabix and small amount of skimmed milk (or a small bowl around 40/50g of other wholegrain cereal with small amount of skimmed milk)

• Tin of tuna (try mixing it with a little vinegar, red onion, tomato and put in a lettuce wrap. Yum!)

• Wholemeal pitta stuffed with lettuce, onion and a few cherry tomatoes.

All of these snacks will make you feel more full,  give you a much more sustained energy boost and are much more nutritious that a high sugar snack.  

Additionally to eating well, exercising can really help with increasing your energy levels, although I know its probably the last thing you feel like doing some days but it can really help.  Obviously more sleep does too!.....so as hard as it is, try and grab a nap any time you can if you are kept awake a lot during the night.

Being a new mum is the hardest job in the world, so well done, you are doing a great job! x

EATING FOR ENERGY

When I talk to new mums about healthy eating I tend to hear the same response from a lot of them, which is that they are so tired they tend to grab quick fix sugary snacks to give them some energy.  

This is understandable, when we are feeling tired we crave sugar in the hope for a 'pick me up' to get us through the next few hours.  However, the problem with this is that these sugary snacks release sugar into our bloodstream very quickly giving us a very short lived energy boost leading to a crash soon after, leaving us feeling worse than we did in the first place.  Of course, this makes us crave even more unhealthy snacks for another quick energy boost.  Not so good if are trying to lose your baby weight!

So what should we eat to get more energy?

Eating for energy is really about having a healthy balanced diet with lots of lower GI foods (foods that release sugar more slowly into our blood stream) giving us sustained energy to get us through the day without the need to quick unhealthy sugary fixes.  Here are the top tips for eating for energy. 

Eat regular meals and NEVER skip them.  If you eat regular meals you will get a steadier release of energy and won't crave or need those sugary snacks as much.

Eat lower GI foods - foods that release sugar more slowly into the bloodstream.  These include:-

• Wholegrains/wholemeal foods rather than refined such as wholemeal pasta, wholegrain cereal, wholemeal bread, brown rice.

• Plenty of fruit and vegetables

• Protein - Lean meats, fish and beans such at chicken, tuna, Salmon, kidney beans etc

• Foods high in fibre - Wholegrain cereal, fuit & vegetables, wholemeal varieties of carbs.

Drink lots of Water (especially if you are breastfeeding) - the first sign of dehydration is tiredness.  Make sure you are drinking around 2 litres of water a day.

Caffeine - When we are tired we understandably tend to reach for a strong coffee or tea, which can give us a much needed pick me up.  However caffeine is a diuretic and you drink too much it can lead to higher chances of dehydration.  Stick to no more than 400 mg a day, which is around 3-4 cups per day (for breastfeeding mums this should be reduced to 300mg per day, which is around 2 cups) but remember caffeine is in other drinks too such as energy drinks, coke and chocolate.

Don't snack on sugary quick fixes - as discussed above these sugary snacks give you a quick sugar spike leading to a crash afterwards making you feel worse, here are a few quick healthier, slower sugar releasing snack ideas that are the equivalent calories to a couple of choccy biscuits or less.

 

Healthy Snacks for Sustained Energy

• Banana/Apple

• Boiled egg

• Sliced apple with 1 tablespoon of peanut butter (spread a little on each slice, its yummier than it sounds and a great one for kids too!)

• Round of wholemeal toast with low fat spread

• Veggie sticks with 50g of hummus (around a quarter of the usual size pot you can buy)

• Fat free natural yoghurt and fruit

• 2 wheetabix and small amount of skimmed milk (or a small bowl around 40/50g of other wholegrain cereal with small amount of skimmed milk)

• Tin of tuna (try mixing it with a little vinegar, red onion, tomato and put in a lettuce wrap. Yum!)

• Wholemeal pitta stuffed with lettuce, onion and a few cherry tomatoes.

All of these snacks will make you feel more full,  give you a much more sustained energy boost and are much more nutritious that a high sugar snack.  

Additionally to eating well, exercising can really help with increasing your energy levels, although I know its probably the last thing you feel like doing some days but it can really help.  Obviously more sleep does too!.....so as hard as it is, try and grab a nap any time you can if you are kept awake a lot during the night.

Being a new mum is the hardest job in the world, so well done, you are doing a great job! x

Posture Tips for New Mums to Prevent Back Pain

When you are pregnant your body undergoes profound changes. This causes a change in the posture to enable your body to carry the weight of your baby as well as the fat distribution in the different parts of the body.

As your baby increases in size during pregnancy, the pelvis tilts back to maintain the centre of gravity and prevent your body from falling forwards. The pubic bone and tailbone move backward, increasing the arch in your lower back. This is known as the pelvic tilt.

To compensate for the increased arch of the lower back, the upper back (the thorax) curves backwards, rounding the shoulders and collapsing the chest. The head slightly tilts forwards.

The rounded shoulders and the arched lower back increases the overall S-curve of the spine, a posture known as the Lordosis of Pregnancy. Lordosis increases in later in pregnancy causing the typical swayback and waddling gait of pregnancy . It also causes the lower back pain so common in pregnant women.

Hormones like relaxin, progesterone, and estrogen causes relaxation of the joints, ligaments and muscles,to make them more supple for the expanding uterus and mobilise the hips for delivery. This affects the posture further.

Unfortunately, these changes do not go away as soon as you have your baby.

After childbirth, your body needs to be kept in a correct posture during all activities to help the spine to re-align and get back to the normal curvatures.

The postpartum period is the time when the woman has not totally recovered from the stress and strain placed on her body by pregnancy and labour. Yet, this is the time when she has to look after her baby - feed, bathe, lift and take care of everything else as well.

Wrong posture can cause back pain, knee pain and pain at various parts of the body.

Correct and Incorrect postures while looking after the baby 

Corrrect and incorrect postures are shown in the images below. It should be noted that the back should be held straight at all times to prevent backache. Standing against a wall so that the back of the head, the shoulders, the hips and the calf touches the wall helps to check that the back is straight.

Posture While Breastfeeding

While breastfeeding, the baby should be held in the arm so that the mother's spine remains straight. Slouching over the baby curves the upper spine and can increase backache.

Posture While Lifting the Baby 

The movement should be from the knees rather than the backbone. Bending forwards and down to lift the baby from the bed or from a lower level puts excessive strain on the ligaments and muscles of the back and abdomen.

Posture While Changing Baby's Clothes

The baby should be placed on a height so that the clothes can be changed while the mother is standing up. Stooping to change the clothes is a bad posture and can can cause severe lower backache.

Try to think about these postures when you are carrying out these typical daily tasks and adjust yourself as necessary to help prevent any back pain you may be feeling.

Back pain can also be due to weakened core muscles so it helps to start to strengthen them up. Here is a video on some safe core exercises for after your have had you baby.

Vital Vitamins & How to Get Them Without Pills

We can get all of the vitamins we need from food, so don’t turn to supplements before checking out how you could get more of the vital vitamins we need to be healthy.

Vitamin A

Vitamin A is essential for growth and cell development, vision and immune function, plump, youthful skin and hair. It protects against infections and is a powerful antioxidant, so helps prevent disease.

How can I get it?
One 180g baked sweet potato would provide you with your Nutrient Reference Value (NRV). Other good sources include, animal products such as liver, oily fish, eggs, milk, cheese, butter, broccoli, dark green leafy vegetables, sweet red peppers, pumpkins, mangoes, cantaloupe melons and apricots.

Vitamin D

Known as the sunshine vitamin, vitamin D is essential for healthy bones and is thought to possibly slow the progression of osteoporosis. It is also believed to strengthen the immune system and help prevent some cancers. It helps muscle function and works with vitamins A and C in the immune system.

How can I get it?
Vitamin D is manufactured mainly by the skin when it's exposed to sunlight. You should be able to get your recommended amounts by spending 15-30 minutes (depending on your age and ethnicity) outside in the sun each day. One can (155g) of sardines should also supply the NRV. Other good sources include herrings, salmon, tuna, dairy produce and eggs.

 

Vitamin E

Vitamin E is an antioxidant needed for healthy skin, a good strong immune system and a healthy heart.

How can I get it?
Half an avocado and 25g of sunflower seeds would provide the NRV. It is found in all vegetable oils such as sunflower and pumpkin oils, margarine, tuna, salmon, avocadoes, broccoli, almonds, sunflower seeds, eggs, soya and wholegrains, which include oats, rye and brown rice.

Vitamin K

Vitamin K is great for building and maintaining healthy, strong bones and essential for helping blood to clot properly.

How can I get it?
Vitamin K can be found in yogurt, egg yolks, fish oils, dairy produce and green leafy vegetables. An 80g serving of cooked kale or Brussels sprouts would supply your NRV.

Vitamin B1

Also known as thiamine, vitamin B1 is needed for energy production, carbohydrate digestion, a healthy nervous system and heart function.

How can I get it?
It is found in wholegrain foods such as cereals and bread, oats, rye millet, quinoa, legumes, pork and liver. A 25g serving of yeast extract would supply your NRV.

Vitamin B3

Also called niacin, vitamin B3 is good for hormone synthesis, such as insulin the hormone that regulates blood sugar levels in the body and also for thyroxine, serotonin and other mood and brain hormones. It is used in the prevention and treatment of depression, arthritis and circulatory disorders.

How can I get it?
Vitamin B3 is found in foods that are high in protein, such as chicken, beef, fish and nuts. Breads and cereals are often also enriched with niacin. A 50g serving of peanut butter with two slices of wholemeal bread will help you on your way to your NRV.

Vitamin B5

Vitamin B5, or pantothenic acid, is needed for conversion of fats and carbohydrates into energy and also for supporting the adrenal glands, which regulate the stress response in the body.

How can I get it?
The best sources of B5 are fish, poultry, wholegrains, rye, barley, millet, nuts, chicken, egg yolks, liver and green leafy vegetables.

 

Vitamin B6

Vitamin B6 is the 'workhouse' of nutrients, involved in more bodily processes than any other vitamin. It functions primarily as a coenzyme, forming red blood cells, helping cells to make proteins, manufacturing neurotransmitters in the brain and releasing energy. There is also evidence to suggest that it plays a role in preventing and treating many diseases.

How can I get it?
One serving of fortified breakfast cereal with a banana and one large salmon steak would provide the NRV. The main sources include poultry, lean red meat, egg yolks, chickpeas, oily fish, dairy produce, cabbage, leeks, bananas and wheat germ.

Folic acid

Folic acid, or vitamin B9, is most famous for its role in helping to prevent neural defects during pregnancy but it is also good for the immune system, energy production and in preventing anaemia.

How can I get it?
Your NRV of folic acid is 200mcg (micrograms). A serving (80g) of Brussels sprouts or fortified breakfast cereal each supply 100mcg of folates. A glass of fresh orange juice (150ml) provides 35mcg and a slice of wholemeal bread (toasted) provides 12mcg. Other good sources include dark green leafy vegetables such as kale, spinach, asparagus, broccoli, sprouts, egg yolks, carrots, apricots, oranges, pumpkins and squashes, melons, wholewheat and rye.

 

Vitamin B12

Vitamin B12 is needed for growth, the digestive and nervous system, as well as the production of energy and healthy blood cells. After the age of 50, the ability to absorb vitamin B12 from food declines.

How can I get it?
A large glass of milk, an egg or a serving of fortified breakfast cereal will supply the NRV. Animal products are the primary source of B12, these include red meat such as beef, liver and pork, shellfish and other fish, eggs and dairy produce. Vegetarians and vegans can also consider seaweed and spirulina.

Vitamin C

Vitamin C is required for a strong immune system, a healthy heart, good skin and gums, and helping to preventing diseases like heart disease and cancer and helping wounds to heal properly.

How can I get it?
A large orange, half a red pepper or a 125g serving of watercress provides the NRV. Other good sources are berries, pomegranates, citrus fruits, potatoes, pumpkins, cabbage, broccoli, cauliflower and spinach.

Biotin

Also known as vitamin H, biotin is needed for healthy hair, nails, skin and energy production.

How can I get it?
It's found in Brewer's yeast, liver, soy products, brown rice, nuts, egg yolks and fruit.

How your body absorbs and stores vitamins:

Vitamins are absorbed and stored by your body in two different ways, and are either fat soluble or water soluble.

Fat soluble vitamins include vitamins A, D, E and K. These are absorbed with fat through the intestine and into the blood stream and are stored in the liver.

Water soluble vitamins include Vitamins C, B1, B2, B3, B5, B6, B12, Biotin and folate. These vitamins only remain in the body for a short time before being excreted by the kidneys (apart from B12), so you need to keep up your intake.
 

A note on UK dietary recommendations

Dietary recommendations for any nutrient are based on the daily intake thought to be adequate to safely satisfy the needs of the majority of the population. Despite much research, values for optimum intakes are still being debated. The Reference Nutrient Intake (RNI) measure used in the UK is calculated from studies of the physiological requirements of healthy people, but because these studies are subject to wide interpretation, the RNI value for a nutrient can vary from country to country.

Recommended Daily Amounts (RDAs) are being replaced with Nutrient Reference Values (NRV). NRVs are the levels of essential nutrients considered adequate for most healthy people, and are only rough guides.

Nutritional requirements often vary slightly for specific groups of the population, during pregnancy and old age for example. It is wise to check with your doctor about how much you need.

5 Healthy Foods that Boost Energy

When your energy is low, you might instinctively reach for a cup of coffee or a handful of chocolate to provide a quick boost. The desire to reach for caffeine, crisps, or cookies when we want a pick-me-up is understandable. But too much caffeine can deliver the opposite of a jolt. And quickly digesting carbohydrates, such as sweet beverages, white bagels, crisps, and chocolate — which give a quick hit of pleasure because they boost serotonin, the brain chemical that helps regulate mood — will cause your blood sugar to spike and give you a short-lived high that ends in a crash and leaves you craving more and the vicious circle begins.

Energy boosting snacks are those that are rich in protein, fibre and complex carbohydrates. When you eat this combination the energy from the food is like a time-released capsule that’s slowly being released into the bloodstream and steadily keeping you fuelled for hours to come.

Here are 10 great options for healthy, revitalising small bites. Some are great as on-the-go snacks while others are smart choices for a lunchtime meal that will fuel you through the afternoon.

Almonds: Full of Motivating Magnesium and Vitamin B

Almonds are a superstar in the snack world, as they contain important nutrients, like magnesium and B vitamins, that help convert food to energy. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration. Stick to around 13 almonds for a quick 100 calorie snack to boost your energy.

Popcorn: Packed With an All-Fiber, No-Guilt Crunch

Whole-grain carbohydrates are a snack with staying power. Thanks to fibre, whole grains help prevent the blood sugar crashes that happen after consuming refined or simple carbohydrates.

Popcorn is a smarter pick than other crunchy snacks, like crisps, since it's a whole grain that's low in calories — as long as you don't douse it with butter, salt, or oil. It also provides volume and so tends to keep you satisfied longer than crisps and crackers. Ditch flavored microwave popcorn and try pooping your own kernels, then season them with herbs and spices.

Peanut Butter: High in Good Fats, Protein, and Satisfaction

Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. Instead of covering your morning toast with butter or jam, which are devoid of protein and fiber, top slices with an all-natural nut butter that contains nothing but nuts.. Just be sure to avoid brands with added sugars, and stick to a 1-tablespoon serving (approx 100 calories) 

Salmon: Rich in Brain-Boosting Omega-3s

Salmon isn't called a "brain food" for nothing. The rich-tasting fish earns the moniker from its omega-3 fatty acids: nutrients that have been found to reduce depression as well as boost mood. The healthy fats also make salmon a smart choice for your heart, as they help lower blood pressure and bad cholesterol, which can raise your risk for cardiovascular disease. Plus, the high protein count promotes satiety, which makes it a great energising dinner option for those trying to lose weight.

Bananas: Potassium Pumps Up Your Workout

Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, vitamin B6, and potassium— nutrients that promote sustained energy and muscle function. Pair a banana with a glass of low-fat milk or a cup of yogurt for an energising combination of fibre and protein — a combo that makes a great breakfast to start the day. These are also great as a pre or post workout snack.

So rather than grabbing those high calorie/fat/sugar foods when you feel lacking in energy (which is probably most of the time while your little one(s) is young) try going for something more like these to push you through the day. You’ll then avoid those highs and lows that you will get with other foods that offer little or no nutrient value whatsoever and they can even help you lose some of your baby weight is thats something you want to do because they will keep you feeling satisfied for longer.

WHY IT’S SO HARD TO LOSE BELLY FAT AND WHAT TO DO ABOUT IT

Belly fat is harder to lose than fat in other areas of your body. It’s a scientific fact and for mums it’s even harder because that’s where we gain and store most of our weight during pregnancy (along with out hips and thighs…..Wonderful!)

That’s why you’ve probably noticed that when you try to lose weight through dieting, your upper body is first to shrink while your belly remains more or less the same.

To understand why this is, we need to review how your body actually “burns” fat.

“Burning fat” is really a two-part process:

1. Releasing energy from fat stores into the blood (lipolysis).

2. Cells taking those molecules in and utilising them (oxidation).

This first step, lipolysis, is triggered by chemicals known as “catecholamines”, which include adrenaline and noradrenaline.

Once these chemicals are in your blood, they attach to “receptors” on fat cells (that work much like a lock and key), which causes them to release some of their energy stores (free fatty acids).

These fatty acids are then used as fuel (burned or “oxidized”) by various types of cells in the body, including muscle cells. In fact, well-trained muscle is particularly good at oxidising fats, which is why it’s easier to lose fat when you have a good amount of muscle.

Now, here’s where we get to the difference between areas of the body where fat stores seem to be “stubborn,” like the belly, versus other areas of the body where fat melts away easily.

The primary difference between “stubborn” belly fat and “regular” fat is it contains a high amount of fat cells with catecholamine receptors that blunt lipolysis.

You see, fat cells have two basic types of catecholamine receptors: alpha and beta receptors.

The physiology, long story short, is beta-receptors accelerate lipolysis and alpha-receptors hinder it.

What this means is fat cells that have more beta-receptors than alpha-receptors are relatively easy to mobilize (they respond favorably to catecholamines), whereas fat cells that have more alpha-receptors than beta are not (they don’t respond favorably to them).

This is the basic problem with belly fat, and all other forms of “stubborn fat “–the ratio between beta- and alpha-receptors is heavily weighted toward alpha, which means that catecholamines can’t trigger lipolysis as easily.

Thus, when you’re losing fat, you see immediate reductions in fat cells with a large number of beta-receptors, but little change in fat cells with a large number of alpha-receptors.

For most of us, this means rapid fat reduction in places like our arms, shoulders, chest, face, and legs, and slower reductions in our stomachs, hips, lower back, and thighs, which have high concentrations of stubborn fat cells.

What to Do About It

So, if that’s the science of belly fat, how do we get rid of it?

Belly fat may be stubborn…but it’s not completely immune to the fat-burning effects of catecholamines.

What that means is when you gradually reduce your overall body fat, you will lose belly fat…it’ll just be slower than you’d like.

However there are some ways that can help speed it up a little, which are recommended by experts based on results found in numerous studies.

Interval Training

High-intensity interval training (as used in Mum&Mia workouts) is a simple exercise protocol that can be applied to many types of cardio, such as running, biking, swimming, or rowing.

The basic idea is you alternate between periods of high intensity and low-intensity recovery.

During your high-intensity bouts, you push yourself almost as hard as you can, and during your low-intensity periods, you catch your breath in preparation for the next sprint.

Here’s why we use this in our training:-

Several studies such as those conducted by Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales have conclusively proven that shorter sessions of high-intensity cardio result in greater fat loss over time than longer, low-intensity sessions.

In fact, a study conducted by The University of Western Ontario showed that doing just 4 to 6 30-second sprints burns more fat over time than 60 minutes of incline treadmill walking!

Furthermore, keeping your cardio sessions shorter means you are more likely to be able to continue with the training programme as its more realistic for busy lifestyles, which we all have these days!

Strength Training

Building (and maintaining) muscle is of utmost important, especially when you are trying to lose fat, as the more muscle you have, the more calories you burn naturally. If you simply diet without doing any strength training you will likely lose muscle, meaning that you will naturally burn less calories at rest! This is why it seems to get more and more difficult to lose weight as w get older and years of yo-yo dieting.

Higher Protein, High Fibre, Lower REfined Carb Diet

Protein is an extremely important nutrient for weight control.

High protein intake increases the release of the fullness hormone PYY, which deceases the appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss (13, 14, 15).

Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet (16, 17, 18).

Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, or beans.

Lower carbs - Following very low carb diets can be tough and certainly not recommended for mums who are busy and exhausted looking after their baby. But you don't have to follow a strict low-carb diet to get results. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35).

In the famous Framingham Heart Study, people with the highest consumption of whole grainswere 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36).

Fibre also keeps us fuller for longer so eating plenty in your diet will help you eat less over all. ]

Reduce Stress & Sleep Well

When you are stressed your body sends signals to your brain that you need to eat more PLUS it starts to hold on to fat and stops your body burning it.  It also tends to transfer fat to the tummy area as there are more stress receptors in this area.  Ongoing stress can also stop your brain functioning properly leading to poor concentration, judgment and memory along with leading to many illnesses so its is really important to manage this part of our lifestyle and it can easily be overlooked.

It’s also important to get enough sleep! When you don’t have enough sleep you produce more of the hormone (Ghrelin), which increases your appetite, plus you have less of the ‘stop eating’ hormone (Leptin).  We also just generally don’t function as well when we are tired and move less and snack on more unhealthy food

If you would like more help getting rid of unwanted fat, improving your fitness and toning up after pregnancy, check out my FREE 30 Day Challenge (Nutrition & Exercise) by clicking the button below.

Next one starts on 1st November. Lots of mums are already signed up!

Best & Worst Takeaway Choices

'Healthy' and 'takeaway' sound like two words that don't necessarily fit together - but it is possible! Here, we look at some of the best and worst options on the most popular takeaway menus to make sure you make the healthiest possible choice...

The words ‘healthy’ and ‘takeaway’ aren’t often heard together – but believe it or not, it is possible for them to exist in harmony! 

From a box of classic Chinese chow mein noodles to a cheesy Saturday night pizza in front of the telly, the average British person now consumes an average of 12 takeaway dinners a month, with one in five of us having at least one a week – and for the most part, it’s not great news for our waistlines.

Meals that are delivered straight to your door in those tempting cardboard boxes tend to be high in fat, sugar and salt, and usually come with fried side dishes and rich sauces that bump up the calorie count before you can say ‘prawn cracker’.

Don’t despair – it doesn’t mean you have to deprive yourself of the takeaway experience completely. By making some sneaky tweaks to your usual choices and arming yourself with a little extra knowledge, you really can order a healthy takeaway that won’t throw off your diet plan if you have it as a once-in-a-while treat.

We’ve looked at the best-selling items from some of the most popular takeaway meals in the country, including McDonalds burgers, Nandos chicken and Dominos pizza, to highlight the best and worst offerings on their menu, and help you to make an informed, but still delicious choice.

Underneath all of the stats, we’ve also included some nutrition tips on toppings, side dishes and dips, lest you fall prey to a rogue tub of garlic and herb at the final hurdle (well, we’ve all been there, haven’t we?)

Ready to pick up your phone and make that order? Here’s everything you need to know before you call. And who knows, you may even convert the rest of the family to your new healthy dishes too…

Calories in McDonalds

Big Mac: 563 calories, 33g fat
Medium fries: 387 calories, 18g fat
Fish O'Filet: 329 calories, 13g fat
Hamburger: 250 calories, 10g fat
Chicken nuggets: 287 calories, 19g fat
Grilled chicken salad: 133 calories, 3.7g fat
Make it healthier: The salad is obviously the most virtuous option, but if you're looking for something in a bun, a hamburger is a lower-calorie choice. You can get carrot sticks as a side to boost your 5-a-day, but if you're really having a craving for McDonalds fries, go for a small serving for 229 calories and 11g fat instead (and avoid those sugary dips - one curry sauce, for instance, contains 11g sugar!) 

Calories in Indian takeaway

Lamb rogan josh: 525 calories, 30.5g fat
Chicken korma: 432 calories, 26.8g fat
Chicken jalfrezi: 385 calories, 20g fat
Chicken tikka masala: 384 calories, 24g fat (this can be significantly higher depending on how it’s cooked)
King prawn balti: 277 calories, 20g fat
Poppadom: 35 calories, 1.5g fat

Make it healthier: These figures are based on half an average takeaway container, but it's clear that tomato sauces will always be healthier than creamy ones, and chicken and fish tend to be preferable over fatty meats like lamb. Avoid pilau rice and go for the boiled option instead - you could even save some money by cooking your own wholegrain rice at home. Be wary of fried side dishes like samosas (144 calories and 7.9g fat each), and ditch the garlic naan (395 calories, 9.6g fat) for a much lighter chapati (129 calories, 2.9g fat).

Calories in fish and chips

Battered cod: 444 calories, 28g fat
Battered sausage: 380 calories, 30g fat 

Medium chips: 788 calories, 30.9g fat
Small chips: 606 calories, 23.8g fat
Fishcake: 186 calories, 9.3g fat
Mushy peas: 98 calories, 0.4g fat 

Make it healthier: Clearly, the chips are the calorie killer here (you're looking at over 900 in a large portion...), so if you can bear to do without them, or are happy to just snaffle a few from other people's plates, we'd suggest doing so. Fish at least has some nutritional value, with lots of protein and vitamin B12, but it's healthier to remove the batter as you eat it, or ask if your local chippy serves a grilled version instead. 

Calories in Domino’s pizza

Mighty Meaty (medium classic crust): 197 calories, 8.7g fat per slice
Hawaiian (medium classic crust): 157 calories, 5g fat per slice
Vegetarian supreme (medium classic crust): 150 calories, 4.7g fat per slice
Cheese and tomato (medium classic crust): 137 calories, 3.3g fat per slice
Garlic pizza bread: 274 calories, 10g fat
Garlic and herb dip: 87 calories, 9.4g fat

Make it healthier: When a dip contains almost as much fat as an entire garlic bread, you know it's one to avoid. Generally with pizzas, the fewer toppings and thinner the crust, the healthier you can make it - and be sure to avoid stuffed crust or Double Decadence bases, which add a scary amount of calories and fat. The lowest calorie sides at Domino's are the chicken kickers (204 calories per serving), the coleslaw (161 calories per serving), and the potato wedges (167 calories per serving), so actually, a meal built around these might be worth ditching the pizza for altogether. 

Calories in KFC

Zinger burger: 450 calories, 17.5g fat
Regular fries: 310 calories, 14.6g fat
Regular popcorn chicken: 285 calories, 16g fat
Chicken drumstick: 170 calories, 9.7g fat
Regular coleslaw: 145 calories, 12.3g fat
Regular BBQ beans: 105 calories, 0.7g fat

Make it healthier: When you're eating fried chicken, you don't really need bread on top, so firstly, don't go for anything that's served in a bun. Filling up on protein-rich, low-fat beans is a good way to avoid gorging on fries - team it with a corn cobette (85 calories, 1.4g fat) to get an added serving of vegetables and a boost of fibre. And try not to drown everything in that creamy gravy - even a regular pot has over 100 calories and 6.5g fat. 

Calories in Chinese takeaway

Small container of egg fried rice: 679 calories, 17.9g fat
Sweet and sour chicken: 435 calories, 6.1g fat
Crispy duck and three pancakes: 403 calories, 21.8g fat
Crispy chilli beef: 380 calories, 19g fat
Chicken chow mein: 361 calories, 8.3g fat
Prawn toast: 52 calories, 4.4g fat

Make it healthier: Chinese menus tend to have some really tasty vegetable dishes - stir-fried vegetables, broccoli with garlic, seasoned mushrooms - so fill your plate with these rather than anything fried like spring rolls (63 calories and 6g of fat apiece). Prawn crackers are another side that you can get through really quickly without realising, so try to say no to nibbles and go for steamed rice and lean protein like actual prawns to see you through instead. 

Calories in Burger King

Chicken Royale: 570 calories, 31g fat
Veggie bean burger: 550g, 26g fat
Whopper sandwich: 500 calories, 35g fat
Chicken strips: 410 calories, 19g
Medium fries: 280 calories, 12g fat
Hamburger: 260 calories, 9g fat

Make it healthier: Veggie burgers aren't always the healthiest choice, especially when they're breaded and fried, as this Burger King bap proves. As with McDonalds, a standard hamburger comes out as one of your lowest calorie choices, or if you're a chicken fan, you could go for the 210 calorie crispy chicken salad. On the side, Burger King now also offers apple fries, which contain just 30 calories and give you a bonus serving of fruit. 

Calories in Nando’s

Grilled chicken burger: 388 calories, 8.3g fat
Regular chips: 380 calories, 14.2 g fat
Supergrain salad: 338 calories, 19.6g fat1/4 chicken breast: 299 calories, 8.6g fat
Regular spicy rice: 227 calories, 5.9g fat
Macho peas: 168 calories, 10.4g fat

Make it healthier: It's actually not to hard to make healthy choices at Nando's - they have lots of nutritious sides, including corn on the cob, sweet potato wedges, and chargrilled veg, as well as a selection of genuinely tasty salads, so it's definitely worth considering ditching the chips. Again, going bunless will cut your calories count, and chicken in itself is actually fairly lean. Provided you restrain yourself from drizzling too much extra sauce on your meal, you could even have a 70 calorie frozen yoghurt for dessert!

Source: Goodtoknow

5 Healthy Fun Halloween Treats Your Kids Will Love

Halloween is just around the corner and if your kids are anything like mine, they go sweet crazy on the day. So I thought it would be good to share some healthier fun, quick and simple snack ideas that the kids will love!

Fruity Ghost Kebabs

These great looking healthy treats by Katrina’s Paperie are perfect for halloween and so quick to make.

INGREDIENTS

Marshmallows

Strawberries

Melon (cut into cubes)

Kabob Skewers

Dark food colouring

(OR WHATEVER FRUIT YOU LIKE)

METHOD

1. For the marshmallows, use a a dark food colouring to draw a ghostly face onto each marshmallow. (This is a great task for older kids to help with!)  Let the marshmallows dry for a few minutes before using. It may be easier to put the colouring a bowl and use the tip of a knife or similar to dip in and draw the face.

2. Wash and cut the fruit into bite-sized pieces.  Add a strawberry, piece of melon and then a ghost marshmallow to the skewer.  Repeat the pattern until you are at the top.

Frozen “BOO” nana Pops

These chocolate covered bananas by Skinny Taste are a great healthy way to get more fruit into your kids tummy. Plus they are only 98 Calories each so great for you and your waist line too!

INGREDIENTS:

• 1 medium banana

• 1 cup good quality white chocolate*

• 8 mini chocolate chips for eyes

• 4 popsicle sticks

DIRECTIONS:

1. Cut banana in half lengthwise, then in half to make four quarters. Insert popsicle sticks into bananas, and freeze bananas on a wax paper lined cookie sheet.

2. When the bananas are frozen, fill a coffee mug with chocolate. Melt chocolate in the microwave 30 seconds at a time, stirring until the chocolate is melted and soft.

3. Dip the bananas one at a time into the chocolate, scraping off the excess chocolate from the back of the banana, and place it on a cookie sheet lined with wax paper.

4. Quickly add the chocolate chips for the eyes before the chocolate hardens (you have to work quickly here).

5. Return to the freezer until frozen and ready to eat. Eat frozen.

Monster Apple Bites

Somehow these remind me of Kermit the Frog! Apple and Peanut Butter go so well together, you really must try it if you haven’t already and adding this fun little twist to make them scary makes them a fab halloween treat!

INGREDIENTS

1 Green Apple

2 Tbsp. Peanut Butter

2 Strawberries

24-26 Sunflower Seeds

Edible Eyes (usually in the cake making section of a supermarket)

METHOD

1. Cut the apple into quarters.

2. Lay the apple quarters down, and cut a 1 inch wedge in the middle of the peel side of each quarter. Do not cut all the way through because you want each quarter to stay in one piece. It will look like a mouth.

3. Cut the strawberries in slices lengthwise so that you have 4 pieces.

4. Spread peanut butter on the bottom of each mouth, inside the cutout.

5. Then, place a strawberry inside the cutout to resemble a tongue sticking out.

6. Finally, poke 6 or 7 sunflowers into the top edge of the cut out to resemble teeth.

Babybel Eyeballs

A fun and super easy healthy snack for halloween. These babebel eyeballs by Kids Kubby are fab for halloween parties or even a surprise on halloween in the kids lunchbox (or maybe that would be a bit too scary!).

INGREDIENTS

Mini Babybel cheese,

Black olives, ketchup,

Red gel food coloring, which you can find in the cake decorating aisle a many supermarkets stores.

You will also need a fine tip paint brush to apply the gel. 

METHOD

1. Remove the babyels from the wrapper.

2. Using the fine pain brush (or tooth pick if no paint brush) draw on the bloody veins of the eye.

3. Then slice up an olive to make the Iris of the eye and place it in the middle of the babybel.

4. To finish place a little tomato ketchup in the centre of the eye for the pupil.

Spooky Spider Deviled Eggs

Boiled eggs are such a great snack but this makes them even better! Another great healthy one for the kids whether its their lunch box, a party or just as a fun halloween treat.

INGREDIENTS

6 Hard-cooked Eggs, peeled 

3 Tbsp Light Mayonnaise or Salad Dressing

½ tsp Ground Mustard

⅛ tsp Salt

⅛ tsp Pepper

Whole Black Olives, to decorate eggs

METHOD

1. Cut eggs lengthwise in half. Slip out yolks and mash with fork. 

2. Stir in mayonnaise, mustard, salt and pepper. Fill whites with egg yolk mixture, heaping it lightly. Cover and refrigerate up to 24 hours. 

6 Tips To Help Stop Snacking

When it comes to snacks, they can make or break your diet. If you snack smart, you'll keep hunger at bay and fuel your body, snack wrong, and you can blow hundreds of calories without even realising.

Constant snacking is one of the easiest ways to blow your calorie count for the entire day and I know its one of the things that a lot of you find hard to resist, especially at weekends and evenings (me included!)

We also tend to eat snacks mindlessly (things like eating the last few chips on the kids plate), so we think we haven’t ate much, but all of those tiny little things build up.

Learning to keep your snacking habits in check can be the difference of saving just a few calories or up to 1000 calories a day. It’s sometimes not until you start keeping a food diary that you realise just how much it is affecting you progress.

That said, snacking can be an important part of any diet and fitness programme to be sure you have plenty of energy and to stop you being ravenous at meal times and eating more unhealthy food, but only if you feel you need them!. If you feel full up between meals then of course don’t have one. The key is to learn how to snack responsibly on good quality food and to plan your snack into your day, not just eat them randomly without thinking.

Here are a few tips to keep in mind the next time you feel yourself craving something:

Make Sure You Have Regular Meals

Studies show us that from a biochemical perspective, when we are trying to maintain our weight or lose weight, stabilising blood sugar by eating every 3-4 hours is important. When you skip meals it can cause you to become overly hungry and eat too much at your next meal and when you snack throughout the day you can lose track of your calories and your constantly releasing insulin – which is no good. So plan your snack between the long gap from breakfast - lunch and lunch to dinner. 

Treat Your Snacks Like A Meal

When we’re in snack mode, we typically ignore standard eating practices, like sitting at a table — instead we’re standing in the kitchen, or talking while we dig into that bag of crisps or whatever. Admit it, you’ve done it too. By not consciously acknowledging what you’re consuming, it can ultimately lead to OVER eating. If you actually take the time to put your snack on a plate, sit down and enjoy it like a meal, you’re going to savor what you’re eating that much more. You’ll also be more likely to feel satisfied.

Know the Calories

In general, tracking your snack calories will be important. You should know roughly how many calories are in the snacks that you eat. On The Healthy Mums Programme our snacks range from around 65 calories - 150 calories. To help you have healthier snacks have a bunch oat the ready that meet your desired calorie requirements. 

Sustained Energy

The point of a snack is to curb hunger and keep you going until your next meal so having a snack that gives you a massive sugar rush only to smash down later is not helping you at all. Choose snacks that contain healthy proteins and fibre to help keep you fuller for longer and give you a more sustained release of energy.

When You Can't Stop…

One fool proof trick that really does work (I use this so I can honestly say that it does): brushing your teeth.

Who wants to eat another sweet with the taste of mint on his or her tongue? Not me. Other tricks? Basically distract yourself. Paint your nails, play with an app or go on the computer — anything that distracts you will stop you from going back into the kitchen. After 20 minutes on Facebook, I’m willing to bet you’ll forget all about that chocolate you were thinking of and your craving will have subsided.

Control Your Environment

It’s simple. If you find that you’re having a serious issue with self control, then don’t keep snacks in the house. You can’t eat what’s not there! I know many of you will be thinking that the kids need them snacks but do they really? Could you find a healthier alternative? Alternatively and a trick that works well for me is to keep anything that is too tempting up high out of sight and almost out of reach so you literally have to get a chair to get them. I keep biscuits on top of the units in my kitchen and I forget they are there!

It’s no fun to deprive yourself of your favourite foods and you should definitely have them but only in moderation. Allow yourself a little low calorie treat each day, but if you find it just too hard to keep yourself in check, it’s not worth keeping them around either. Making this simple change could keep the weight off FOR GOOD!

Lose Your Baby Belly in 5 Steps

I remember that feeling of having your little bundle of gorgeousness in your arms and feeling that rush of joy and then that horrible feeling every time you look in the mirror and see your new mummy tummy. Firstly, don’t be too hard on yourself, you’ve carried a human being in there, you are amazing! Also don’t rush into anything too quickly. Enjoy the time with your little one and then once you feel ready and have had you 6 week check (12 weeks if C-Section) you can start to work on feeling better about your new bod and here are 5 simple steps that will help you get rid of your baby belly.

1. CHECK FOR TUMMY MUSCLE SEPARATION

However long ago you had your last baby, the VERY FIRST thing you should do before anything else is check to see if your tummy muscles have returned to their pre-pregnancy position. If not NOTHING will work in flattening your tummy and you may actually make it worse. GP’s and midwives don’t tend to check for this at your check up so you could have this without knowing, don’t assume they would have mentioned it.

If you do have a muscle separation your tummy may look a little pregnant still and you may have noticed a strange doming shape when you sit up, you may also experience back pain often.

The problem is is that anything that puts pressure on your abdominals such as sit ups (and I know thats the first thing that we tend to do to try and get a flat tummy!) or planks will push the muscles further apart. Plus it can also lead to back injury as your core remains weak due to the separation so even going about your general daily tasks like putting the car seat in the car, lifting anything off the floor etc can put your back out. So the absolute FIRST thing you need to do is check for this and if you have it, work on closing the gap between the muscles using specialised exercises or get referred to a physio through your GP.

Here’s a short video on how to check.

2. Make these Few Basic Diet Changes

When we are pregnant our body stores fat around our tummy, bum and thighs (i’m sure I didn’t really need to tell you that bit). This is wonderful when we are pregnant because it protects our unborn baby and supports us in carrying the extra weight of the baby. The problem is we are left with a lot of unneeded fat (and unwanted) after, which we annoyingly need to burn away. So here are the top diet tips for losing belly fat.

• Swap all of your refined starchy carbs such as white pasta, white rice and white bread for wholemeal and wholegrain versions. They contain more nutrients, more fibre and give you a slower release of energy so they keep you fuller for longer…meaning you eat less!

• Fill up on fruit, veg or salad - At meal times fill up on lots of fruit veg or salad, which are low in calories, full of fibre and help to fill you up. Have a large portion of either with each meal and reduce your portion size of more calorie dense carbs.

• Eat plenty of lean protein such as chicken and fish. Protein is one of the hardest food groups for your body to digest so it really helps to keep you full up.

• Drink lots of Water - To keep your body functioning at its best you need to be drinking around 2 litres of water a day. When we are even slightly dehydrated our body slows down, our brain doesn't work as efficiently and we generally just do’t work as well as we should. This includes not burning fat as well, not moving as much and having less energy which in turn leads to snacking on quick sugary fixes, getting less exercise and feeling tired all the time.

3. Tone it Up

Once you are happy that you don’t have a tummy muscle separation (please do make sure you check) you can start to tone up your tummy muscles. If you are a very new mum or have done NO work on your core at all you need to start off gently doing your pelvic floor exercises and specialised core exercises. Here’s a link to some exercises that can help strengthen the deep abdominals that become weakened during pregnancy, these are the same exercises that I would recommend for a tummy muscle separation.

Core Restore Workout

When you feel ready to move on to a more intense workout you can try these to really start getting those abs tightened and pulled in. I have linked an ab workout for you to try.

10 Minute Ab Workout

4. SLEEP & STRESS

Sleep and Stress are two very important factors when trying to lose weight and they both affect mums of any stage greatly (especially new mums). If you don’t get enough sleep (7-9 hours a day for most) it can trigger a response in our brain to tell us to eat more. This is largely due to the fact that we are feeling tired so it thinks we need more energy, it also leads us to eating larger portions of food and searching for ‘feel good’ and comfort foods. Not ideal if you are trying to lose weight. So really do try to sleep when your baby does during the day if you aren’t getting enough at night.

Similar to sleep, Stress is a major contributor to weight problems and having a new baby or kids of any age amongst other things can certainly be stressful. When you are stressed your body sends signals to your brain that you need to eat more PLUS it starts to hold on to fat and stops your body burning it. It also tends to transfer fat to the tummy area as there are more stress receptors in this area. Therefore, take some time out to relax and calm your mind. Use Yoga sessions to help unwind and loosen up tight muscles and short meditations to help you relax your mind . This is an area of health that tends to be overlooked but is so important for a healthy lifestyle.

5. Make a Plan and Get Support

So now you know how to lose your baby belly, you need to have a plan of how you are going to do it. There is no point in just thinking that you will just do a few little things as it won’t happen. People that have a plan of how and when they are going to make the changes achieve better and longer lasting results.

Write down your goals along with some smaller targets, write down the changes you are going to make to your diet and put some exercise sessions into your diary at times that suit you and set up reminders. I focus on just 10 minutes of exercise a day, because as a mum its hard to fit more in. Then if you can do extra great, go for it, but something is anything is better than nothing and just 10 minutes a day can get great results!

Also make sure you have some support! Tell your partner and friends what you are trying to do so they can support and motivate you, join a group that can help motivate, inspire and encourage you through your journey and support you on those days that you find tough.

If you would like more support & motivation make sure you LIKE the MUM&MIA Facebook page as I’ll be sharing lots more tips, advice, fitness videos and healthy recipes too. Also do check out the 30 Day Body Back Challenge, which is designed for new mums and beginners to exercise. It comes with a daily workout emailed directly to you and lots of healthy energy sustaining meal and snacks.

Sarah X

Founder, MUM&MIA