Your son is only 4 weeks old? Have you been medically cleared to exercise? Please, please, please, let your body heal. It needs it. Just start by working healthier foods into your diet and keep cutting out the soda. As was already said, cutting out the soda will help you save money you can put towards produce. I don't know anything about your income, and I'm not asking, but depending on it, you could qualify for WIC, and that can help you with a lot. If you're formula feeding, it's huge because you can get something like 10 cans of formula a month for free, and that frees up a ton of money. If you're breastfeeding, you get vouchers for things like cereal, peanut butter, milk, beans and cheese.
I'd take it easy on the exercise for now. Start slow. If you weren't exercising before you got pregnant and had your son, no need to jump in head first now. Take walks with him. Add in some bodyweight exercises like squats, push-ups, leg lifts, etc. Browse the articles here. Check out baby fit.
Fitness Minutes: (13,224)
130 6/10/13 6:17 A
You say you can't afford to eat healthily, and I know it's hard, but there are some things you can do to make your diet more healthy that don't cost much.
Do you have a slow cooker? If so, I would definitely recommend stocking up on dried beans and chickpeas (lentils, too, but they don't need the slow cooker). They're cheap, healthy, versatile, and a great source of lean protein. Soak them overnight, boil them for ten minutes in the morning, then stick them in the slow cooker until dinner time. If you don't have a slow cooker you can still cook them on the stove, but they take over an hour and you have to be in the house. My mum likes to cook a large batch all at once on the weekend and then freeze it in single-meal-sized servings, but I've got a tiny freezer so I just cook them when I need them.
If you do have space in your freezer, you might also want to look into frozen vegetables, as they're often cheaper than fresh. If you see fresh stuff on sale, too, you can buy extra, wash and chop it, and stick it in the freezer, or make several days' worth of food and freeze it.
Fitness Minutes: (228,969)
15,273 6/9/13 2:37 A
It sounds like you've already made some very positive changes. Eliminating 10 cans of soda (the non-diet kind) amounts to around 1200 fewer calories taken in every day, all by itself. That's great! And it sounds like you're off to a good start with adding some regular exercise into your daily routine. The best approach with exercise is usually to increase your time gradually, rather than trying to do too much from the beginning. So, if you can gradually add a few minutes to the time you spend on your exercise bike and step machine, that should do the trick. It's usually better to add more time at a moderate intensity rather than focusing on trying to go as fast as possible for a short time. For example, if you can increase the time you spend on the exercise bike by 5 minutes/week, and also increase the resistance level a little bit, you'll end up burning more calories and seeing more improvement in your fitness level than if you pedal really fast for a short time with a low resistance setting. Likewise, it will work better to do fewer repetitions of more different exercises, rather than focusing on lots of repetitions for just your core muscles. Working muscles in a particular area, like your abs, doesn't cause fat loss in that particular area--fat loss comes from eating fewer calories than you're burning with all your daily activity.
Even if you're not counting calories closely and trying to stick to a particular calorie range right away, it's a good idea to use the nutrition tracker to find out the nutritional breakdown of your diet. Knowing where your calories are coming from will make it a lot easier to figure out what specific changes you can make to both reduce your calorie total and also make sure you're getting what you need of good nutrition and health, usually without spending any extra money.
There are lots of articles in the Resource Center with detailed info about nutrition, exercise, and food choice options, and the more you know, the easier it is to make the choices that will help you get to your goals. So, be sure to spend some time checking out those resources. Here are a couple articles on the basic info you need to know about cardio exercise and strength training, along with an article that explains how your total calorie intake affects your weight loss.
Fitness Minutes: (174,580)
6/8/13 7:22 P
cutting out the pop should bring about lots of weight loss without exercise. Are you breastfeeding? you need to make sure you are not cutting calories too drastically.
Also, by not buying 70 cans of pop a week, I'm sure you'll have some money freed up to buy fruits and veggies.
Edited by: ZORBS13 at: 6/8/2013 (19:30)
Fitness Minutes: (50)
1 6/8/13 7:12 P
My son is 4 weeks old. I lost 25 pounds during pregnancy due to morning sickness. I was 165 pre-pregnancy and then the highest I was able to get back up to was 152. The last time I weighed myself I was 144 pounds after I had my son. I am 5'1. I never exercise. All I do, is my regular routine which is mostly sitting all day. I usually drink 10 cans of soda a day, but for the past three days I have had none. I usually eat what I what when I want it. I have never counted calories or watched what I ate, but I've always been considered overweight. For the past three days I have also started exercising alittle. VERY LITTLE but it's more then I ever do. I do 50 crunches on a ball. I ride my bicycle machine very fast for about 5 minutes. I do 100 reps of a core machine I also do a step machine for about 3 minutes.
I'm figuring watching what I eat ( No junk food, or fast food) and exercising alone with no soda should help me lose weight. I would try to eat healthy but it's so expensive and with being a single mother I just don't have the extra cash. So watching what I eat will have to do.
Any tips or suggestions? I don't know any exercising terms like cardio so you will have to explain. Do you think I will see weight loss? Please help! thanks in advance!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.