<\/p>\n
Remember our philosophy here at Fit 4 Mum HQ is slow and steady so we won\u2019t be doing anything drastic to shed those pounds. If you\u2019re looking for that magic pill \u2013 you won\u2019t find it here and we suggest you <\/span>STOP!<\/span><\/span> Looking. Just follow our basic guidelines and we\u2019ll help you work towards a healthier body \u2013 forever.<\/span><\/p>\n <\/p>\n Calories in Calories out Atkins\u2122, The Zone Diet\u2122, Lighter Life\u2122 and many other diets are often hyped as the perfect diet strategy to shed unwanted pounds often tempting desperate mums with \u2018quick results\u2019.<\/span><\/p>\n While these diets may show initial results, most fail to demonstrate long-term success in maintaining and keeping weight off longer term.<\/span><\/p>\n FIT 4 MUM TIP<\/strong><\/span><\/span> Your body must burn more calories than it is taking in to lose weight. 1 Pound of fat = 3,500 calories To lose 1 pound per week = a caloric deficit of 500 calories per day.<\/strong><\/span><\/p>\n Don\u2019t worry\u2014that doesn\u2019t mean you have to run until you have burned 3,500 calories to lose a pound (you\u2019d just never do it!) Your goal is to simply increase your daily activity in combination with a balanced diet, which may require a few small cutbacks.<\/span><\/p>\n Basal Metabolic Rate and Calories Burned in a Day Do you know how many calories your body needs before you even move in the morning? Your body has something called the basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. It accounts for roughly 60 to 75% of all the calories you burn in a given day. <\/span><\/p>\n FIT 4 MUM TIP<\/strong><\/span><\/span><\/p>\n Work out your own BMR: BMR for women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) \u2013 (4.7 x age in years) <\/strong><\/span><\/p>\n BMR for men 66 + (6.23 X weight in pounds) + (12.7 x height in inches) \u2013 (6.8 x age in years)<\/strong><\/span><\/p>\n Now that you\u2019ve determined your basic daily caloric needs you can begin to work out how many calories you need a day to survive. <\/span><\/p>\n To manage weight, you need to determine the number of calories you eat against the number of calories you burn.<\/span><\/p>\n FIT 4 MUM TIP<\/strong><\/span><\/span><\/p>\n Use the Harris Benedict Formula below to determine your daily calorie needs including activity by multiplying your BMR by the appropriate activity factor<\/strong><\/span><\/p>\n Sedentary (little or no exercise) = BMR x 1.2<\/strong><\/span><\/p>\n Lightly Active (light exercise 1-3 days\/week) = BMR x 1.375 What to Eat<\/strong><\/span><\/span><\/p>\n With these facts in hand along with a few simple guidelines, managing your weight need not be a chore.<\/span><\/p>\n A little time spent planning and understanding how to achieve that calorie deficit can make all the difference.<\/span><\/p>\n FIT 4 MUM TIPS Never skip breakfast<\/strong><\/span><\/p>\n Never leave more than 4 hours between meals and snacks Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products<\/strong><\/span><\/p>\n Select low-fat foods and avoid trans fats. <\/strong><\/span><\/p>\n Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.<\/strong><\/span><\/p>\n Avoid eating too many salty foods. <\/strong><\/span><\/p>\n Limit alcohol intake.<\/strong><\/span><\/p>\n Limit your caffeine intake<\/strong><\/span><\/p>\n Burn more Fat or Calories?<\/strong><\/span><\/span><\/p>\n Research has demonstrated that when exercising at a lower-intensity the body uses a larger percentage of fat as fuel.<\/span><\/p>\n However, in terms of calories burned, higher intensity exercise will burn more calories in the same time period resulting in more overall weight \/ fat lost.<\/span><\/p>\n Your goal should be to gradually increase the intensity of your workouts to increase your caloric deficit while continuing to burn fats.<\/span><\/p>\n Remember also that following a higher intensity workout you will keep your metabolism elevated post exercise hopefully adding a few more calories to your deficit. <\/span><\/p>\n Listen to your body and only increase the intensity of your exercise when you are ready \u2013 especially if you have recently had a baby & always check with your GP before embarking on any fitness programme.<\/span><\/p>\n Work those Mummy Muscles Strength training offers many health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and even the process of building muscle uses a lot of energy! Additional Resources<\/strong><\/span><\/p>\n www.bda.com<\/a> Would you still like to get rid of a few extra pounds of post baby weight? Remember our philosophy here at Fit 4 Mum HQ is slow and steady so […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[38],"tags":[],"class_list":["post-708","post","type-post","status-publish","format-standard","hentry","category-blog"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/posts\/708","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/comments?post=708"}],"version-history":[{"count":0,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/posts\/708\/revisions"}],"wp:attachment":[{"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/media?parent=708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/categories?post=708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fit4mum.com\/wp-json\/wp\/v2\/tags?post=708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/strong><\/span><\/span><\/p>\n
\n<\/strong><\/span><\/p>\n
\n<\/strong><\/span><\/p>\n
\n<\/strong><\/span><\/p>\n
\n<\/span><\/p>\n
\n<\/strong><\/span><\/span><\/p>\n
\n<\/strong><\/span><\/p>\n
\nModerately Active (moderate exercise 3-5 days \/ week) = BMR x 1.55
\nVery Active (hard exercise 6-7 days \/ week) = BMR x 1.725
\nVery Active (hard exercise and a physical job or 2 training sessions a day) = BMR x 1.9<\/strong><\/span><\/p>\n
\n<\/strong><\/span><\/span><\/p>\n
\nDrink 8 glasses of water a day<\/strong><\/span><\/p>\n
\n<\/strong><\/span><\/span><\/p>\n
\nAs you increase the activity of your muscles and the amount of muscle you have, you will also increase your resting metabolic rate.
\nAs with cardio guidelines, start slowly with 1-2 sets of 8-12 reps and gradually increase week by week. To prevent injury be consistent with your workouts & use all major muscle groups. Be sure to do your core exercises everyday and don\u2019t forget the pelvic floor \u2013 a group of muscles that will help build you a strong core and contribute to the calories burn as you get them more active!<\/span><\/p>\n
\nwww.eatwell.gov.uk<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"