Personalize Your Program, Part 2

Lose Those Last 10 Pounds: The 28-Day Foolproof Plan to a Healthy Body
by Denise Austin

(Page 2 of 2)

Recently, my mom needed to lose 20 pounds. The weight had crept on over the years - and because she had high cholesterol, high blood pressure and a family history of heart disease (her father died of a heart attack at age 44), she knew that she had to trim down. At first, she felt overwhelmed and kept putting it off, so I encouraged her to begin by setting her goal at 10 pounds - and she did. By cutting back on junk food and exercising more (she did my Lifetime TV show Fit & Lite every weekday morning), she was able to lose those first 10. Even better, her cholesterol went down 20 points. So did her blood pressure, and she was able to cut her blood pressure medication dosage in half. She felt so encouraged that she's decided to keep going and try to lose the remaining 10.

The more weight you lose, the more fun you will have incorporating movement and exercise into your daily routine. Don't get discouraged when you first start exercising. If you walk half a mile every day for a week, the next week you'll be able to walk three quarters of a mile, and eventually a whole mile. Exercise will become increasingly easier, and before you know it you'll be following along with the exercise plans I've outlined. Remember: Losing the first 10 pounds deserves as much applause as losing the last 10!

Situation 4: You're a new mom.

First off, let me say congratulations! Motherhood is a truly joyous experience. From the moment you feel the first kick inside of you, you learn the meaning of unconditional love and understand what life is about. But it also can be a bit of a shock. Suddenly it feels as if you have a new body, and you wonder whether you'll ever get your old one back.

You can. I know - I've done it twice. With each of my pregnancies, I gained 35 pounds. By the time I left the hospital, I'd lost only 10 pounds and my belly was so big and mushy that I looked as if I had another baby on the way. I had 25 pounds to lose and a lot of work to do to get my tummy back to its usual size and shape. The pounds slowly came off - and the last 10 were the hardest. But with a little sweat and perseverance, I was successful.

Whether you had your baby two months or two years ago, you can be successful, too. Personally, I think it's best to start losing the baby fat soon after delivery. Otherwise, it's easy to let the extra pounds accumulate. But you still can lose the weight and reshape your body, even if your "baby" is now a preschooler or even a teenager. It's never too late to get started.

The four-week eating plan in this book provides good, balanced nutrition for both nursing and non-nursing moms. If you are breast-feeding, you'll need to add 500 extra calories a day; when your baby's relying on you for sustenance, you don't want to cut back on calories too much - and breast-feeding burns 300 to 500 extra calories a day. To support your milk supply, aim to get those extra calories from calcium-rich foods such as yogurt or cheese.

If you're a brand-new mom, you should get your obstetrician's approval before beginning an exercise program. With vaginal deliveries, most doctors recommend waiting two to four weeks to resume full activity. If you had a C-section, you should wait a little longer - maybe starting with slow walks at week four and slowly building up to full activity after six weeks. Always listen to your body; don't do too much too soon.

Of course, your abdominal muscles will be in serious need of attention. Tightening your tummy after having a baby is no different from doing it any other time - you just need to start slowly and be patient! In this book, you'll find some of the best postpartum abdominal exercises, such as the Reverse Crunch and the Basic Crunch. As with everything else, consistency is key. Once your doctor gives you two thumbs up, begin doing crunches every day, then gradually work in other abdominal exercises.

If you have a newborn, your next question will probably be "But when will I find the time to exercise?" My answer: You have to grab every chance that you get - and there are more chances than you realize. When I had my two beautiful girls, Katie and Kelly, I would do toning exercises during their morning naps. Twice a day, I would put them in a carriage and go for half-hour walks. Once your baby is about four months old, you can also put him or her in a baby jogger and do one of my 30 exercise videos or my morning show on Lifetime.

It won't always be easy. But keep reminding yourself that you're doing something good for both you and your family. Exercise will give you energy so you'll be better able to handle the demands of being a new mom. You'll teach your baby and any other children the importance of good health habits. Plus, you'll feel better about yourself - and you'll pass those positive feelings along to your kids!

Situation 5: You've gained 10 pounds because you quit smoking or are recovering from an injury or surgery.

If you just quit smoking, you get my hearty congratulations! You have just taken the single biggest step toward improving your health. Smoking causes more than 400,000 deaths in the United States each year; you would have to gain 100 to 150 pounds after quitting to make your health risk equal to what it was when you smoked. So don't let the extra pounds you've gained tempt you to light up again. My fat-busting plan can help you return to your former weight while controlling your cravings for nicotine. The key? Exercise. Instead of reaching for the lighter, walk around the block, go for a jog or walk up and down the steps at your office. Your body will release endorphins that elevate your mood and make you feel better - the same thing a cigarette used to do. Since nicotine is an artificial stimulant that helps keep you going, exercise - a stimulant - is an excellent substitute.

Many former smokers gain weight because they replace cigarettes with food. One of my metabolism-boosting strategies is to eat more often, so you satisfy your need to go from hand to mouth with healthy snacks like celery sticks filled with peanut butter, juicy apple slices or watermelon chunks, or bowls of crunchy cereal. Be sure to stock up on good-for-you snacks both at home and the office, so you don't end up reaching for fattening junk food if a nicotine craving strikes. You can refer to the daily meal plans listed later in this book for more ideas.

Are you recovering from an injury or surgery? Then chances are you've simply been sedentary for too long. Your body has forgotten how great it feels to move and exercise. Once you get your doctor's OK, you need to start slowly and do what you can at your own pace. If you've suffered an ankle injury, for example, concentrate on upper-body exercises while you build up strength in your ankle. If you can't do one particular move, pick another - don't use your injury as an excuse to skip exercising. Check with your doctor or physical therapist to find the exercises that are suitable for you and do them regularly. The most important thing is to keep moving in whatever way you can. You may not be able to do it all, but don't let that stop you. You can still do it - I know you can!

As we move forward, keep your special needs in mind. I'll remind you of what's best for your specific circumstances, but only you know your real limitations. My plan is designed to meet the needs of many people. You can pick and choose what feels good and what works for you. Instead of being restricted to a dull diet and boring routines, I want you to explore all the different food and exercise options and see how great they make you feel. This will be your pathway to better health...and a better body.

Next stop - revving up your metabolism!

© 2001 by Denise Austin.

About the Author

Denise Austin, is one of the most popular and trusted personalities in the fitness field. She is the author of 8 books and the star of more than 50 top-selling videos. Her two fitness shows, Fit and Lite and The Daily Workout, appear every day on Lifetime Network.