The Numbers that Drop the LBs.

Well? Have you done last week's assignment and found out how many calories you should be consuming each day? If you are looking to maintain your current weight, stick to that number and tweak it as needed (remember, because a calculation was used, this number is not 100% accurate). You can even add in a little more exercise (you should already be doing at least 30 minutes most days of the week) to give yourself a little more flexibility (ie: room for dessert) in your diet.

It truly does come down to the following scale:

If you want to lose weight, you will have to negate some calories by eating less and/or working out more. Let's break down some numbers:
- There are 3,500 calories in one pound of fat.
- Your goal should be to lose no more than 1-2 lbs a week (any more and you risk losing water and/or muscle weight instead, and it will most likely be more difficult to keep off).
- A healthy weight loss goal is to start with no more than 10% of your body weight (in the number of weeks it would take at 1-2 lbs a week).

So back to that pound of fat being 3,500 calories. That means to lose one pound a week, you would need a daily deficit of 500 calories (500 x 7 days a week = 3,500 calories). Likewise, to lose two pounds a week, that would be a 1,000 deficit each day (let's be honest, that's pretty challenging).

Remember that this deficit can (and should) come from a combination of taking some calories out of your diet and adding in more exercise. The good news is this can be flexible day by day (and this is how weight management becomes realistic to your lifestyle - no more yo-yo dieting!). Some days you just won't get an opportunity for a good calorie burning workout... on those days you'll have to eat less. On days you know you want to eat dessert or go out for drinks (more on the ridiculous number of empty calories in alcohol later), you'll need to plan extra workout time.

Please note: unless you are on a medically supervised weight loss plan, women should not go below 1200 calories a day, and men should not go lower than 1500 calories a day. As much as you might think "the lower I go the more weight I'll lose," the truth is your body has a limit where your thyroid and metabolism will significantly slow down when you starve yourself. Even with intense exercise, if your body is not getting an appropriate number of calories you will not lose weight (but will risk your health). Also remember that if you are breastfeeding or pregnant, you will need to a lot more calories for your body's and your baby's needs.

Up next: Carbs, Fat and Protein - The Good, the Bad, and the Misinformed. What percentages of each nutrient you should be consuming each day, the benefits of each nutrient and suggestions for healthy sources.

Have a HEALTHY day!
~ FitBritt

Counting Calories

Have you ever tried counting your calories? What number are you aiming for by the end of the day? How did you come up with that number? Why does everyone think they need 2,000 calories? Read on for some tools that will help you figure out your individualized caloric intake!

Your caloric intake will depend mostly on your metabolism, but also on your daily activity level as well as your ultimate goal (gain, lose, maintain weight). Your metabolism is also very unique to you and is dependent upon many factors including:
Weight
Body Composition
Age
Gender
Genetics
Hormones
Drugs
Stress

Therefore, two females the same height and weight could have very different compositional make-ups, and therefore would have completely different metabolic rates!

Because it is so dependent on each of these factors, it’s best to actually have your metabolism tested in a fasted state to truly understand how your body works. This requires finding a place that offers testing with either a handheld device (such as the BodyGem which is less accurate but less expensive) or the full machine (metabolic cart) in which you lay in a “bubble” for twenty minutes and your oxygen and carbon dioxide exchange is analyzed. These tests give you your resting metabolic rate, or the number of calories that you burn each day just laying around and staying alive.
From this point, calculations can be done based on your activity level throughout the day, as well as your weight management goals to come up with a number of how many calories you should consume each day. Finally, you can make the caloric intake more flexible by adding exercise to burn off some of the additional calories that you consume (however don't make this the only reason you exercise - you'll be missing out on many great health benefits!).
This is the best approach to knowing exactly what your body needs and having specific numbers to help you reach your goals. Check with your gym or with a nutritionist to see if either of these tests are available. If you live near a university, it is very likely they have the equipment, it's just a matter of whether or not community members can pay or volunteer to take the tests.
So... how many calories can you safely subtract for weight loss and at what rate is weight loss most successful? You’ll have to stay tuned! In the meanwhile, I’m giving you an assignment to come up with a general idea about your caloric intake, since it is unlikely many of you will be able to have your metabolism tested.
Have you checked out the "new" food guide pyramid? Go to www.mypyramid.gov and spend as much time as you can clicking around this site. Your specific assignment:
1. Click on "I want to... Get a Personalized Plan" on the right side.
2. Fill out the needed information.
3. If it gives you the option of selecting a program for your current weight or for moving to a healthier weight... I, of course, suggest to move toward a healthier weight.
4. Keeping in mind that this does not take into consideration many individual factors, you now have a suggested nutrition program! Your suggested caloric intake should be written on the top line in bold. Below that is a breakdown of the proper proportions for each nutrient to add up to your calorie count.
5. If you scroll down you'll see a yellow bar for Fat and Discretionary calories. This gives you the number of calories in your plan that you can use for oils, condiments, salad dressings, dessert, etc.
6. Play around with it! Next to each colored tab you can click on "tips" to get suggestions for eating the healthier options for each category (wheat vs. white grains, etc.) Once you've clicked on tips you can also click on "What counts as one ounce" on the right side to get a better idea of the amount you should ingest daily.
7. You can also print a PDF of your plan to keep posted on your fridge, and also PDF checklists to see how close you come to meeting your plan each day.
8. If you are really excited about the record keeping, you can even click on MyPyramid Tracker to log your food and exercise. You can see many charts for how you are doing throughout the day that will help you know when you've eaten too much fat, not enough grains, etc.
**Alright all you moms out there... did you see that there is also a link for kids as well as for moms? There's even a pregnancy and breastfeeding link.

Check it out and let me know what you think! Next week we'll discuss altering your caloric intake and adding exercise in a safe and effective way to lose weight.

You Had Your Baby, Now What?!?

Howdy! Since I have around 10 new mommies following this blog, and this is by far the topic I have received the most inquiry about, I want to add to Environmental Mama's post and cover a few suggestions and dispel one myth regarding post-natal exercise and weight loss. After these specific suggestions, all my readers should be able to utilize my exercise suggestions in the following posts and gear them towards their current level of fitness.

As a general disclaimer, please remember that it is suggested to wait at least six weeks before you incorporate moderate or higher intensity physical activity (cardio or weight training) back into your lifestyle and you certainly need to make sure you are medically cleared.

Regarding the concern of breastfeeding: will exercise/diet limit your milk supply?
I have actually been researching this over the past few days, and I have not found a single study stating a concern over the supply of milk. What I have found over and over is that once your milk supply is well established, exercising should not affect the supply. It has been found, however, that some babies do not prefer the taste of milk shortly post-exercise due to increases in lactic acid in the milk. This can be minimized by feeding just prior to working out (allowing recovery time before the next feeding) and also by keeping your workouts to less than maximum effort. (If you find any depletion in supply or other adverse effects, try working out at a lighter intensity for a longer period of time - if time is an option).


Additional tips for minimizing the effects of exercise and diet on breast milk:

1. Even though I know you want to focus on weight loss and on cutting calories, your primary concern needs to be on consuming the proper amount of nutrients for you and the baby. You should still be ingesting 200-500 more calories a day than you would if you were not nursing; at least 1800/day calories for the average mom.
2. Try to eat more naturally made and organic foods. Refined and processed foods (white breads, sugary foods and non-perishables) deplete your body of many nutrients your body needs to process milk and provide for you and the baby.
3. Drink lots of water ~ more than 64 oz. a day. If you are thirsty, you are dehydrated, don't let yourself get thirsty!
4. Reduce stress to prevent additional hormones/chemicals in breast milk as well as an uneasy connection between you and the babe.

Other post pregnancy concerns:
It is probably easier to understand that your lifestyle needs to be modified during pregnancy when the baby is inside you. I can only imagine the desire and motivation to get back to your pre-baby weight ASAP. However, there is still a decent amount of recovery going on for up to six months. The list below will be taken into consideration with my exercise suggestions that follow.

1. Relaxin stays elevated for months, the joints remain somewhat lax and are overall unstable.
2. The abdominal wall and core musculature is stretched, weakened, and "out of practice."
3. Due to the above two, the spine is more vulnerable to injury.
4. There are postural distortions from pregnancy (tight hip flexors, abductors [outer thigh muscles], hip extensors [glutes], ankle plantar flexors [calves]) that need to be lengthened (stretched).
5. Additionally, many moms do not focus on lifting, carrying and holding their babies in an "ergonomically correct" way. Therefore, these unbalanced movement patterns further distort posture which can actually limit your training and weight loss gains (many more posts on this in the future).
6. Finally, those who have had a C-Section will need longer to recover and should not perform any abdominal exercises until completely healed.

Exercise Suggestions Specific to Post Preggers
So you might be a little low on energy and I'm pretty sure you are low on time. I think it'd be great if you could occasionally get some alone time so you can truly focus on yourself while working out, but there is also a lot of benefit to having the kid(s) with you (great bonding experience, setting a wonderful example).

Seems like whether you have kids or not, time is always a factor. I am very big into "multitasking fitness." I am also a fan of functional fitness ~ training for movements, not just training muscles. Over time I'll give you plenty of exercise ideas where you'll work multiple muscle groups all at once, helping to save you time and improve your functionality in life.

Alas here are the post pregnancy exercise suggestions:

1. Correct muscular imbalances. Most commonly, as listed above you'll need to stretch your hip flexors (do lunging type activities and push your hips forward), outer thigh muscles (laying down cross one leg over the other in the shape of a "4," pull the support leg toward your body and gently push the stretching knee away from your body; then hug one knee into your chest and pull it across your body towards the opposite shoulder), and calves (lunge with your hands against the wall and press the back heel into the ground).
   Conversely, you'll need to focus on strengthening the opposite muscles to balance out. Try doing hip bridges (lay on your back with your heels near your hips, press your hips gently upward - squeeze your stomach and your glutes), inner thigh work (while on your back with knees up push your knees together and squeeze and hold while also bracing your stomach), and perform toe taps (in a seated position just tapping your toes) to strengthen the front of your shin and continue to stretch your calves.


2. Your exercises should focus on core work. Sit ups and crunches will be too stressful for your abdominal muscles, first you need to focus on your transverse abdominis (this ab muscle wraps around your waist like a thick belt). Laying on your back, just focus on bracing your stomach, thinking about squeezing your stomach and thinning your waist from all angles. You can also practice doing this on all fours or while sitting or standing. Once you can hold for at least ten seconds WHILE BREATHING, start adding little movement. If you are on the floor, practice lifting one foot at a time, marching. If you are on your hands and knees, work on lifting one leg or arm of the ground then both (opposite arm and leg).


3. You should also focus on stabilization exercises to improve joint stability. Using a stability ball or standing on one leg while performing various strength training exercises. This is my training style and many suggestions will be given in upcoming posts.


4. Be conscious of how you are working with your baby. Hold/carry baby on both sides, use a sling to bring baby to you instead of having to bend forward to feed, get in front of baby and bend with your legs (or kneel) to pick up baby, lower crib rail so you don't have to reach away from body and lift with your back, think about posture when pushing a stroller (and swap your kids from side to side if you have a double stroller and two kids of differing weight).

Overall, it's going to be a process. Whether it's from having a baby, or just being overweight, the weight loss is not going to happen overnight. It will certainly be a journey and you'll learn a lot about yourself along the way. Maintain your sense of humor and have fun! Give yourself some credit for the amazing beings you have brought into your life. And most importantly, stay tuned - specific exercise ideas will be following in the upcoming weeks!

Feel free to leave additional suggestions in the comments, or email me with further questions!

Have a HEALTHY day!
~ Fit Britt

Breastfeeding and being a Fit Mama!

Hi Fit Britt and followers! I am a guest blogger and was referred a question from Fit Britt herself....since I have academic and "real world" experience with the topic.

Question: "How can you alter your diet and activity plan WITHOUT affecting your milk supply?" --Submitted by the mama of a ten month old

Answer: There are various articles regarding this topic with a lot of scientific support. All are informative and useful. However, I am going to post my answer in "layman's terms" for those of us who just want a straight answer without confusing scientific mumbo jumbo.

Basically, you CAN easily workout and diet without affecting your milk supply--the key is moderation. Now is not the time for extreme diets or workouts. It is recommended to keep your calorie intake at or above 1500-1800 calories. If your baby is older than six months and being supplemented with solids, it is appropriate to use 1200 calories as your bottom line. That being said, breastfeeding is supply and demand....as long as you are nursing your baby frequently, your body will continue to lactate regardless of whether you are excersing or not. Often times, mothers are told they can not exercise and/or diet while nursing. This is not true if you are smart and listen to your body. I am currently nursing baby #3 who is four months old and have nursed babies #1 and #2 past their first year. For the average person, (after establishing your milk supply in the first 6-8 weeks) you will not exercise enough to affect milk supply. If you happen to be a super fit person, and notice your milk supply decreasing, gradually decrease exercise until you find the appropriate amount for your body. I happen to be a runner. All of my babies have happily nursed thorough various exercise forms (mostly running and weight training) and I have yet to find myself unable to nurse them. With baby #2 I trained and ran a half marathon (running an average of 1-2 hours daily) while still nursing him to 18 months. With all babies I achieved my pre-pregnancy weight (minus some) while still nursing.

A few tips:
1. Start slowly. Pregnancy and lactation take a toll on your body. Do not get discouraged if you are not as fit as you once were. Increase activity gradually and your body will adjust and continue to provide for your baby.
2. Continue to feed your baby as frequently as before and try to eat as nutritiously as possible.
3. Eat continuously thorough the day. Even if you decrease overall calorie intake, eating frequent, small meals will encourage your body to produce adequate milk. This is a key tip.
4. Don't stress and go with the flow. Every woman's body is different and every baby's needs are different. Exercise away! If you find yourself exercising too much, back off. I challenge you to find a happy medium where you are fit and healthy and your breastfeeding baby is too.

I am honored to have been asked to guest blog for Fit Britt. I am sure she will have some additional, informational comments on my post. I, myself, am trying to lose those last ten baby pounds and have a chubby, 17 lb, exclusively breastfed four month old. Let's get fit together!

--Environmental Mama
(If you are interested in my credentials, here they are:
Attached Parenting Mama to three kiddos aged 5 and under
Wife to a Super Hubby
B.S. in Biological Sciences
M.S. in Environmental Health
and friend to Fit Britt :)