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Getting back to fit after pregnancy - Part 2

September 02, 2016

Fruit, almonds, peanut butter, greek yoghurt

4 weeks postnatal - Weight: 10.10lb

I’m starting to tighten up on the diet now. The rules I will be sticking to from now on are below…

  • First thing in the morning drink warm water with lemon
  • Drink as much water as I can throughout the day
  • Drink green tea as often as I can
  • Only drink spirits if I’m going to drink any alcohol (no wine or beer as they have the most calories)
  • No refined sugar (chocolate, sweets)
  • Cut out bread (but I do sometimes have brown toast for breakfast)
  • Eat little meals often throughout the day
  • Only eat clean carbs such as rice and sweet potato, no white bread
  • Weigh out my food where possible 

Please remember it’s important to eat when trying to lose weight. Don’t skip meals and lose weight by starving, you’ll just plateau and put more weight on in the long run.

My diet

Breakfast

  • Warm water with lemon
  • Porridge 40g with cinnamon and blueberries

Mid morning

  • Coffee with skimmed milk
  • 2 boiled eggs

Lunch

  • 150g chicken
  • 100g carbs (rice or sweet potato)
  • Green veg (Kale, broccoli or salad)

Dinner

  • 150g chicken
  • 1100g carbs (rice or sweet potato)
  • Green veg (Kale, broccoli or salad with seeds - pumpkin, flaxseed and chia)

5 weeks postnatal - Weight: 10.8lb

Woop! I’ve lost 2 pounds! I know I’m not supposed to exercise until after my 6-week check but I feel ready to do some very light exercise as my body is used to training (this is not recommended, always seek advice from your GP before exercising after pregnancy).

My diet is pretty much the same as last week and will be for a while but I do vary it up whilst making sure I keep my diet clean.

Breakfasts…

  • Porridge with cinnamon and blueberries and 1-2 poached eggs
  • 2 Scrambled eggs on brown toast (once a week)
  • Low-fat Greek yoghurt and fruit (6 raspberries and 3 strawberries)

Snacks…

  • 150g cottage cheese and 3 rice cakes
  • 2 boiled eggs
  • Banana
  • 100g greek yoghurt and fruit

Lunches...

  • Lean meat (Chicken or Turkey)
  • Clean carbs (sweet potato or rice)
  • Vegetables
  • 3 egg omelette with veg

Dinners...

  • Lean meat (Chicken, Turkey, Fish or Steak)
  • Clean carbs (sweet potato or rice), veg
  • 3 egg omelette with veg

Training (2 sessions this week)

Tuesday - Arms and legs

  • Barbell with 5kg a side
  • Bicep curls x 15, tricep dips x 15 - 5 sets
  • Deadlifts x 15, right leg lunge x 15, left leg lunge x 15 - 3 sets
  • Straight leg deadlifts x 25 to finish

Friday - Shoulders and chest

  • Barbell with 5kg a side - Shoulder press x 15
  • 5kg weight - Front raise x 15
  • 2.5kg dumbbells - Lateral raise x 15 - 3 sets
  • Press-ups x 10 - 3 sets

 

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