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Get back in shape after the birth of your baby - a gentle 10 point plan

by: Janice Elizabeth Small

1.Be especially kind to yourself in the first weeks after your baby is born. Your body has gone through huge changes and it's unrealistic to expect that you can snap back into your old shape straight away. Unrealistic expectations sets you up for failure and disappointment, but you CAN get your figure back if you are patient and take it one step at a time.

2.Forget drastic dieting and treat your body to healthy nourishing food and gentle exercise to get back in shape. You will naturally lose some weight during the first few weeks as your uterus shrinks. Breast feeding alone will allow you to lose weight at 1lb a week if you eat normally and healthily as it uses up 500 calories a day, but you do need to eat enough so that your milk does not dry up. Plan on losing the remainder at a gentle pace.

3.Your tummy will look very sad after the birth, flabby and saggy. Don't worry you can soon get things looking good again. Do all the post-natal exercises and gentle exercise recommended by your health-care professionals during the first 6 weeks to get your tummy back in shape. After that check with them that it is Ok if you want to embark on a more strenuous exercise routine. Once your doctor says its OK to exercise, one of the best ways to retighten your muscles is a simple yoga move. Stand with your feet apart, hands on thighs. Breathe out fully and then pull your tummy muscles in and up as hard as you can, holding for a count of 10. If you do this a few times a day before breakfast you'll soon see results. Don't do this during pregnancy.

4.The first few weeks with your baby are precious and not the time to start injuring yourself by doing too much too soon. Whatever you decide to do, don't go mad in the first week you're allowed to exercise normally. Build up gradually as if you'd not exercised before.

5.If you are not able to get back to the gym or to do whatever activity you used to do now that you have a baby to care for, investigate home-exercise programs and videos you can do while your baby sleeps or organise your partner or friend to watch your baby for a short time while you exercise. You will need to be a bit more resourceful and determined to fit in your exercise but you can find a way if you really want to.

6.Walking with your baby is always great � you both get fresh air and out of the house and you get fitter while your baby is soothed by the movement of the pram. You could also use a baby carrier to keep your baby close to you while you walk. This is especially soothing for a restless baby. Aim to walk for 30 minutes to an hour each day.

7.You may find yourself tempted to snack more if you are alone at home with your baby especially if you are used to being out and about at work every day. Make sure you have lots of healthy snacks around such as fruit and avoid buying unhealthy snacks so you are not tempted. You may be better to plan 5 or 6 mini-meals rather than snacking all day AND having your usual lunch and dinner.

8.Take the time to plan simple meals for the next few days before you go shopping. This will help you avoid the "What's for dinner"/"Oh no, I haven't defrosted it?" / "Better send out for pizza again" Syndrome. This is not the time to plan elaborate recipes but try and avoid too much processed junk food because you do have time for a simple omelette, pasta sauce, baked potato or salad

9.If you start a plan to get in shape and it all feels like too much, simply restart it when you feel up to it � there's no need to beat yourself up over anything. Most women feel a bit tired and stressed with a new baby so don't put more pressure on yourself. All in good time. If you feel really down remember and seek help - post-natal depression is very real and quite common.

10.Reward yourself. You've been through a lot � your body has changed, your hormones are in disarray. Whatever you do that helps towards getting back in shape (a walk, a healthy snack, your tummy exercises or whatever) give yourself a pat on the back. A few moments to yourself can be a great reward if you have someone who will care for your little one for a while.

Bonus tip: Above all relax into your new life with your baby. You'll achieve nothing by worrying about your shape. Take time to rest and pamper yourself as much as possible. Sometimes you can feel quite neglected because your baby makes so many demands and this in itself can lead you to eat for comfort. Take care of your own needs. Ask for support from your partner. If you look after yourself by eating healthily and keeping up some gentle exercise you'll be fine and your weight will naturally rebalance itself over time.

Copyright 2005, Janice Elizabeth Small

About the author:
Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan". Request her FREE 15 page report "How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know" at TODAY!

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Baby Cold Symptoms and How to Give Care
by: Leroy Chan

Remember how miserable you felt when you last had a cold? Can you imagine what your baby must feel when he experiences a cold for the first time?

Viruses are responsible for causing colds. Infected people spread the viruses when they sneeze or cough nearby healthy people. The virus gets into the nose and throat where it multiplies.

What Are The Symptoms?

When your baby has a cold, there will be a number of symptoms. He will be sneezing and have a runny nose. He may have a sore throat and it may be difficult for him to swallow. His glands may become swollen.

He may not feel like eating much and he could become irritable. A cough may develop. He may get a slight fever or have a body temperature of 101 to 102 degrees Fahrenheit.

When to Seek Medical Advice

If your baby is three months old or less and has cold like symptoms, you should contact a pediatrician immediately. Cold like symptoms in a baby three months old or less are misleading and could lead to a serious ailment.

On the other hand, if your child is more than three months old you should contact a doctor if you notice that he is breathing loudly and his nostrils expand out with each breath. His nails or lips are becoming blue. His mucus is thick, runny and green. He has a cough that hasn�t gone a way for more than a week. His ears ache. His temperature is more than 102 degrees Fahrenheit. He has become more drowsy or grouchy.

How to Care For Your Baby

Medical experts tell us there is no cure for the common cold. However, there are ways to alleviate the miserable symptoms your baby undergoes.

Make sure he gets plenty of rest and extra fluids. If he has a fever, give him acetaminophen or if he�s older that six months he may take ibuprofen (but don�t give it to your baby if he is dehydrated or continuously vomiting).

If your child has a cough and is under three years old, don�t give him a cough suppressing medicine unless it was prescribed by a pediatrician. Coughing rids the lower respiratory tract of mucus.

If your baby has nasal congestion, you can use a rubber suction bulb to draw out the mucus from his nostrils. If the mucus is too thick, you can apply saline nose drops to soften the mucus before extracting with the bulb. A humidifier can also be used in the baby�s room to help liquefy the nasal secretions.

Concluding Thoughts

The best way for your baby to avoid a cold is to not have him near people who are infected. But if your baby gets a cold, the best thing you can do is make it comfortable for him. Soon his cold symptoms will disappear and he�ll be back to health, that is, until the next episode. But by now you�ll be ready for that, won�t you?

To learn more about newborns and what you can expect during your baby�s first year visit: http://www.firstyearbabyadvice.com

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