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| The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended for women who are pregnant or breast-feeding, or for any person under the age of 18. © 2010 Prothinspo, Pro-Thinspo.com, Prothinspo.com and Prothinsposhop.com All rights reserved. "PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved. All content on this website should be considered for entertainment purposes. |
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| This is not intended as a Pro-Ana or Pro-Mia site. I do not endorse or promote eating disorders in any way. This site is meant as a support tool for people who need motivation in their goals as it relates to weight loss. It is my opinion that if people suffer from eating disorders, there is little I can do to hurt them or help them. It is also my opinion that sifting through thinspiration pictures online is not going to give you an eating disorder. This isn't a cold, and you can't catch it from someone else who has it. |
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Prothinspo has served millions we
are the McDonalds of
Thinspiration.. last checked hit
counter
are the McDonalds of
Thinspiration.. last checked hit
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was
CHANGE YOUR DIET AND EXERCISE REGIME AND STAY SUPER SKINNY FOREVER!
CLICK HERE TO SEE BEFORE AND AFTER PHOTOS OF WEIGHT LOSS. SO
THINSPIRING....
But before indulging she stops and asks herself, "What am I feeling?" Even if
she tosses back a Hydrox or two, she can now distinguish between eating to fill
her stomach and eating to appease her heart. Learning the difference helped
her lose -- and keep off -- 30 pounds she'd dragged around for years. "I live the
Solution every day,"
Whether you're looking to lose a little unwanted weight or a lot, there's always
room for some extra assistance in your diet and workout plan. That's why people
coast to coast will be able to turn to Hydroxycut to support their weight-loss
goals. Add Prothinspo Hydrox to your diet and workout plan to get the fat-loss
results you deserve. Real Science, Real Results! It doesn't matter what your
goals are...
This product is designed to help you get fat-loss results when combined with
diet and exercise. Studies show that this product is the most effective weight
loss product on the market.
Prothinspo has always maintained the lowest price available for this product on
the market today!!
click here to read the studies on this product...
questions?.......Contact me and I will write you back.
CLICK HERE TO SEE BEFORE AND AFTER PHOTOS OF WEIGHT LOSS. SO
THINSPIRING....
But before indulging she stops and asks herself, "What am I feeling?" Even if
she tosses back a Hydrox or two, she can now distinguish between eating to fill
her stomach and eating to appease her heart. Learning the difference helped
her lose -- and keep off -- 30 pounds she'd dragged around for years. "I live the
Solution every day,"
Whether you're looking to lose a little unwanted weight or a lot, there's always
room for some extra assistance in your diet and workout plan. That's why people
coast to coast will be able to turn to Hydroxycut to support their weight-loss
goals. Add Prothinspo Hydrox to your diet and workout plan to get the fat-loss
results you deserve. Real Science, Real Results! It doesn't matter what your
goals are...
This product is designed to help you get fat-loss results when combined with
diet and exercise. Studies show that this product is the most effective weight
loss product on the market.
Prothinspo has always maintained the lowest price available for this product on
the market today!!
click here to read the studies on this product...
questions?.......Contact me and I will write you back.
If you're like most new moms, you're eager to hang your maternity clothes in the back of the closet.
Thankfully, there's no secret to weight loss after pregnancy. It takes healthy foods, a commitment to
physical activity — and plenty of patience. Above all, remember that there's more to weight loss after
pregnancy than simply fitting into your favorite jeans again. The excess pounds you shed now can help
promote a lifetime of good health.
Eat good-for-you foods
When you were pregnant, you may have changed your eating habits to support your baby's growth and
development. After pregnancy, proper nutrition is still important — especially if you're breast-feeding.
Making wise choices can promote healthy weight loss after pregnancy.
Focus on fruits, vegetables and whole grains. Foods high in fiber — such as fruits, vegetables and
whole grains — provide you with many important nutrients while helping you feel full longer. Other nutrient-
rich choices include low-fat dairy products, such as skim milk, yogurt and low-fat cheeses. Skinless poultry,
most fish, beans, and lean cuts of beef and pork are good sources of protein, as well as zinc, iron and B
vitamins.
Avoid temptation. Surround yourself with foods that are good for you. If junk food poses too much
temptation, keep it out of the house.
Eat smaller portions. Don't skip meals or limit your intake of fruits and vegetables. You'll miss vital
nutrients. Instead, scale back your portions of higher calorie foods. You may want to trade traditional meals
for smaller, more frequent meals.
Eat only when you're hungry. If you're anxious or nervous or if you simply think it's time to eat, distract
yourself. Take your baby for a walk, call a friend or read a favorite magazine.
Ready, set, move!
In the past, women were often instructed to wait at least six weeks after giving birth to begin exercising.
But the waiting game may be over. If you exercised during pregnancy and had an uncomplicated vaginal
delivery, it's generally safe to begin exercising within days of delivery — or as soon as you feel ready. If you
had a C-section or a complicated birth, talk to your health care provider about when to start an exercise
program.
When your health care provider gives you the OK:
Get comfortable. If you're breast-feeding, feed your baby right before you exercise. Wear a supportive
bra and comfortable clothing.
Start slowly. Begin with light aerobic activity, such as walking, stationary cycling or swimming. Avoid
jumping and jerky, bouncy or jarring motions.
Break it up. Exercise in short sessions throughout the day. As your stamina improves, gradually
increase the length and intensity of your workouts.
Include your baby. Take your baby for a daily walk in a stroller or baby carrier. If you prefer to jog, use
a jogging stroller designed for infants. Lay your baby next to you while you stretch on the floor. Hold him or
her in your arms and dance to your favorite music.
Target your abs. Losing abdominal fat takes dietary changes and aerobic exercise, but abdominal
crunches and other ab exercises can help tone your abdominal muscles.
Remember your Kegels. These exercises won't help you lose weight, but they will tone your pelvic
floor muscles. Simply tighten your pelvic muscles as if you're stopping your stream of urine. Try it for five
seconds at a time, four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at
a time, relaxing for 10 seconds between contractions. Aim for at least three sets of 10 repetitions a day. You
can do Kegels while standing, sitting or lying down — even while breast-feeding your baby.
Remember to drink plenty of water before, during and after each workout. Stop exercising immediately if
you experience pain, dizziness, blurred vision, shortness of breath or a sudden increase in vaginal
bleeding. These may be signs that you're overdoing it.
Be realistic
Most women lose more than 10 pounds (4.5 kilograms) during childbirth, including the weight of the baby,
placenta and amniotic fluid. During the first week after delivery, you'll lose additional weight as you shed
retained fluids. But the fat stored during pregnancy won't disappear on its own.
Through diet and exercise, it's reasonable to lose up to 1 pound (0.5 kilogram) a week. It may take six
months or even longer to return to your pre-pregnancy weight — whether you're breast-feeding or not. And
even then, your weight may be distributed differently than it was before pregnancy. Be gentle with yourself
as you accept the changes in your body. Above all, take pride in your healthy lifestyle.
Thankfully, there's no secret to weight loss after pregnancy. It takes healthy foods, a commitment to
physical activity — and plenty of patience. Above all, remember that there's more to weight loss after
pregnancy than simply fitting into your favorite jeans again. The excess pounds you shed now can help
promote a lifetime of good health.
Eat good-for-you foods
When you were pregnant, you may have changed your eating habits to support your baby's growth and
development. After pregnancy, proper nutrition is still important — especially if you're breast-feeding.
Making wise choices can promote healthy weight loss after pregnancy.
Focus on fruits, vegetables and whole grains. Foods high in fiber — such as fruits, vegetables and
whole grains — provide you with many important nutrients while helping you feel full longer. Other nutrient-
rich choices include low-fat dairy products, such as skim milk, yogurt and low-fat cheeses. Skinless poultry,
most fish, beans, and lean cuts of beef and pork are good sources of protein, as well as zinc, iron and B
vitamins.
Avoid temptation. Surround yourself with foods that are good for you. If junk food poses too much
temptation, keep it out of the house.
Eat smaller portions. Don't skip meals or limit your intake of fruits and vegetables. You'll miss vital
nutrients. Instead, scale back your portions of higher calorie foods. You may want to trade traditional meals
for smaller, more frequent meals.
Eat only when you're hungry. If you're anxious or nervous or if you simply think it's time to eat, distract
yourself. Take your baby for a walk, call a friend or read a favorite magazine.
Ready, set, move!
In the past, women were often instructed to wait at least six weeks after giving birth to begin exercising.
But the waiting game may be over. If you exercised during pregnancy and had an uncomplicated vaginal
delivery, it's generally safe to begin exercising within days of delivery — or as soon as you feel ready. If you
had a C-section or a complicated birth, talk to your health care provider about when to start an exercise
program.
When your health care provider gives you the OK:
Get comfortable. If you're breast-feeding, feed your baby right before you exercise. Wear a supportive
bra and comfortable clothing.
Start slowly. Begin with light aerobic activity, such as walking, stationary cycling or swimming. Avoid
jumping and jerky, bouncy or jarring motions.
Break it up. Exercise in short sessions throughout the day. As your stamina improves, gradually
increase the length and intensity of your workouts.
Include your baby. Take your baby for a daily walk in a stroller or baby carrier. If you prefer to jog, use
a jogging stroller designed for infants. Lay your baby next to you while you stretch on the floor. Hold him or
her in your arms and dance to your favorite music.
Target your abs. Losing abdominal fat takes dietary changes and aerobic exercise, but abdominal
crunches and other ab exercises can help tone your abdominal muscles.
Remember your Kegels. These exercises won't help you lose weight, but they will tone your pelvic
floor muscles. Simply tighten your pelvic muscles as if you're stopping your stream of urine. Try it for five
seconds at a time, four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at
a time, relaxing for 10 seconds between contractions. Aim for at least three sets of 10 repetitions a day. You
can do Kegels while standing, sitting or lying down — even while breast-feeding your baby.
Remember to drink plenty of water before, during and after each workout. Stop exercising immediately if
you experience pain, dizziness, blurred vision, shortness of breath or a sudden increase in vaginal
bleeding. These may be signs that you're overdoing it.
Be realistic
Most women lose more than 10 pounds (4.5 kilograms) during childbirth, including the weight of the baby,
placenta and amniotic fluid. During the first week after delivery, you'll lose additional weight as you shed
retained fluids. But the fat stored during pregnancy won't disappear on its own.
Through diet and exercise, it's reasonable to lose up to 1 pound (0.5 kilogram) a week. It may take six
months or even longer to return to your pre-pregnancy weight — whether you're breast-feeding or not. And
even then, your weight may be distributed differently than it was before pregnancy. Be gentle with yourself
as you accept the changes in your body. Above all, take pride in your healthy lifestyle.
Why didn't I lose more weight?
If you were one of the unlucky ones who did not lose much weight after birth, check your face, hands
and ankles. Are they swollen? It might be that the pregnancy weight of the baby, placenta, amniotic
fluid, etc.. was replaced by several pounds of fluid retention. This is common especially if you had a lot
weeks by urinating and perspiring more frequently.
What about all of the other unwanted weight after baby?
Here are some techniques to help you lose post-pregnancy weight.
1. Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as
sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer
water which has no calories. You can cut out hundreds of calories a day this way.
2. Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy
store-bought baked goods or junk food.
3. Eat lean meats such as boneless chicken and the leanest cuts of beef.
4. Eat whole grains (breads, cereals, pastas) instead of the "white" versions
5. Don't be fooled by foods that are labeled as nonfat. Some are loaded with calories and can have
hydrogenated vegetable oils and/or high fructose corn syrup, neither of which are healthy. Read your
labels!
6. Resist the urge to indulge in a fast food meal. Or if you do, order the salad and not the fat-filled
burgers and fries.
7. As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with
the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli
or sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a
regular time with a friend.
8. Find easy ways to increase your exercise like parking farther away or using stairs instead of
elevators.
9. Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the
longer you breastfeed, the more calories you burn.
10. Consider joining a gym and trade babysitting hours with a friend so when you each go to do
your workout, the other can watch the babies. Some gyms may offer babysitting services as well.
Just remember it took 9 months to gain the weight; give yourself at least that long to take it off. I am
not a fan of completely avoiding or drastically reducing food groups such as the popular diets of
limiting carbs or sugars. I believe the more you deprive yourself of an occasional treat, the more you
will crave it… If you really can’t control yourself you should try a all natural supplement such as the
Hoodia Lolly Pops… if your doctor tells you that you can start drinking coffee again. Always check with
your doctor before starting a diet plan.
If you were one of the unlucky ones who did not lose much weight after birth, check your face, hands
and ankles. Are they swollen? It might be that the pregnancy weight of the baby, placenta, amniotic
fluid, etc.. was replaced by several pounds of fluid retention. This is common especially if you had a lot
weeks by urinating and perspiring more frequently.
What about all of the other unwanted weight after baby?
Here are some techniques to help you lose post-pregnancy weight.
1. Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as
sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer
water which has no calories. You can cut out hundreds of calories a day this way.
2. Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy
store-bought baked goods or junk food.
3. Eat lean meats such as boneless chicken and the leanest cuts of beef.
4. Eat whole grains (breads, cereals, pastas) instead of the "white" versions
5. Don't be fooled by foods that are labeled as nonfat. Some are loaded with calories and can have
hydrogenated vegetable oils and/or high fructose corn syrup, neither of which are healthy. Read your
labels!
6. Resist the urge to indulge in a fast food meal. Or if you do, order the salad and not the fat-filled
burgers and fries.
7. As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with
the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli
or sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a
regular time with a friend.
8. Find easy ways to increase your exercise like parking farther away or using stairs instead of
elevators.
9. Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the
longer you breastfeed, the more calories you burn.
10. Consider joining a gym and trade babysitting hours with a friend so when you each go to do
your workout, the other can watch the babies. Some gyms may offer babysitting services as well.
Just remember it took 9 months to gain the weight; give yourself at least that long to take it off. I am
not a fan of completely avoiding or drastically reducing food groups such as the popular diets of
limiting carbs or sugars. I believe the more you deprive yourself of an occasional treat, the more you
will crave it… If you really can’t control yourself you should try a all natural supplement such as the
Hoodia Lolly Pops… if your doctor tells you that you can start drinking coffee again. Always check with
your doctor before starting a diet plan.
How do celebrities do it?
Are all celebrities magically blessed with amazing weight loss powers allowing them to wear their
skinny jeans only weeks after giving birth? It sure feels that way to moms who are still toting 15 extra
pounds along with their six-month-old. The truth is that many celebrities hire trainers, nutritionists,
and full-time nannies to help get their bodies in red carpet shape fast. Lucky for you, there are diet
and exercise secrets that stars pay big bucks for that you will learn without spending a dime. Even
though you won't be walking the red carpet any time soon, you will soon be walking through the
grocery store looking red-carpet ready.
Try to remember that celebrities get paid millions to look a certain way and are therefore highly
motivated to lose the weight. On the other hand, for us "normal" moms, 2-3 hour training sessions
twice a day is a little over the top. Your body has just done something miraculous, and you need to
take some time to heal and enjoy your baby.
Before you begin any exercise program, talk with your doctor about when it is safe to begin. Many
doctors recommend you wait until your six-week check-up. Avoid crash dieting, and keep your caloric
intake within 1,500-1,800 per day to avoid fatigue and irritability. At this point in your life, you need all
the energy you can get!
Most experts agree that to maximize your weight loss potential you must focus on both diet and
exercise. Actress Gwyneth Paltrow insists she is, "not dieting, because I am a milk machine," but she
does make sure she eats healthy organic food and drinks plenty of water. Most stars need a more
structured diet plan and hire nutritionists to count every carbohydrate and monitor every calorie that
passes their pampered mouths. Here are the most common diet plans to help you lose the jelly belly.
High protein/low carbohydrate:
Jennifer Garner, Kate Hudson, Elizabeth Hurley and Catherine Zeta-Jones all lost their post-baby
bodies by following a diet that is low in carbohydrate-based foods (breads, pastas) and high in protein
(fish, chicken, lean beef). Jennifer Garner, mom to one-year-old Violet, tells People magazine, "It took
me a long, long time. I just wasn't that motivated. I wanted to play with her. Then I got on the treadmill,
stopped stuffing my face and lost the weight. I cut out croissants, bagels and muffins -- all the good
stuff. And went back to having a salad once a day and protein."
David Kirsch, supermodel Heidi Klum's trainer, tells Access Hollywood that the best way to lose the
bloat is to cut down on "starchy carbs" like dairy and fruit for two weeks.
Food delivery services:
Celebrity moms like Denise Richards and Uma Thurman don't trust themselves to eat right, so they hire
a food delivery service to tell them what to eat and how much of it to eat. Uma reportedly lost 25
pounds in six weeks using this type of service. These food delivery services will deliver
portion-controlled healthy foods right to their doors. It can be expensive, but for many busy celebrity
moms it is an easy way to shed the pounds. Besides the high price tag, programs like this can often
lead to weight gain once the food service stops and you are back in the "real world" making your own
meals.
Commercial weight loss programs:
A good alternative to food delivery services, if you need a more structured diet plan, may be a
program like Weight Watchers or Jenny Craig. Weight Watchers helped Jenny McCarthy, author of
Belly Laughs: The Truth about Pregnancy and Childbirth, lose the 80 pounds of baby weight she
gained. She was so impressed with them that she is now their spokesperson. The weight loss may be
slow in celebrity terms (it took McCarthy one year to lose almost all of her weight) but for many people
it is more realistic.
Now that you know how the rich and famous diet, let's talk about how they exercise. It seems celebrity
exercise programs run the gamut from extreme (Kate Hudson's daily three-hour workouts to lose 60
pounds in four months) to non-existent (Elizabeth Hurley who insists, "I don't do a lot of exercise."). It
seems like the common denominator in most celebrities exercise programs is that they exercise for at
least an hour a day, five days a week.
Yoga:
Celebrity moms such as Gwyneth Paltrow and Madonna are fans of yoga to keep their bods in
top-notch form. Gwyneth talks about the 40 pounds she gained with her pregnancies and admits that
seeing her post-baby body was a little scary. "It's all lovely when you are pregnant; but when you are
not pregnant and you haven't been for a couple of months and you are still carrying tons of extra
weight and everything's all hanging and sagging, you think, How is this ever going to go back? But it
does. If you do a lot of working out ," she tells Harper's Bazaar.
Madonna keeps her 48-year-old body looking decades younger by following Ashtanga Yoga. This
specific type of yoga is more aerobic and energetic in nature than other types of yoga. I'm sure her
high-power dance routines also play a part in keeping her body looking fabulous.
Running:
Buff moms Jennifer Garner and Gwen Stefani rely on running to burn calories and tone their lower
bodies. Stefani told Ryan Seacrest during an interview that losing the weight she gained when
pregnant with nine-month-old Kingston was not easy. "Let's just talk about how hard it's been. But it's
almost gone." Besides jogging regularly and nursing, the singer has said, "I've just been eating
healthy. I cheat every day at least once."
Heidi Klum:
For walking down the runway in a thong just two months after having her second child, this Victoria's
Secret supermodel is in a class by herself. She credits breastfeeding, which helped melt away a pound
a day for the first five weeks, and her trainer David Kirsch for getting her body in runway shape. He
recommends a diet consisting of healthy protein and avoiding unhealthy carbohydrates and alcohol.
To keep your metabolism high, eat small healthy meals every three hours, and avoid eating after 7:00
pm. Kirsch says there is one piece of equipment at the gym that will maximize your calorie-burning
potential. "Get on the rowing machine. Get off the treadmill. It's a bigger bang for your buck."
Are all celebrities magically blessed with amazing weight loss powers allowing them to wear their
skinny jeans only weeks after giving birth? It sure feels that way to moms who are still toting 15 extra
pounds along with their six-month-old. The truth is that many celebrities hire trainers, nutritionists,
and full-time nannies to help get their bodies in red carpet shape fast. Lucky for you, there are diet
and exercise secrets that stars pay big bucks for that you will learn without spending a dime. Even
though you won't be walking the red carpet any time soon, you will soon be walking through the
grocery store looking red-carpet ready.
Try to remember that celebrities get paid millions to look a certain way and are therefore highly
motivated to lose the weight. On the other hand, for us "normal" moms, 2-3 hour training sessions
twice a day is a little over the top. Your body has just done something miraculous, and you need to
take some time to heal and enjoy your baby.
Before you begin any exercise program, talk with your doctor about when it is safe to begin. Many
doctors recommend you wait until your six-week check-up. Avoid crash dieting, and keep your caloric
intake within 1,500-1,800 per day to avoid fatigue and irritability. At this point in your life, you need all
the energy you can get!
Most experts agree that to maximize your weight loss potential you must focus on both diet and
exercise. Actress Gwyneth Paltrow insists she is, "not dieting, because I am a milk machine," but she
does make sure she eats healthy organic food and drinks plenty of water. Most stars need a more
structured diet plan and hire nutritionists to count every carbohydrate and monitor every calorie that
passes their pampered mouths. Here are the most common diet plans to help you lose the jelly belly.
High protein/low carbohydrate:
Jennifer Garner, Kate Hudson, Elizabeth Hurley and Catherine Zeta-Jones all lost their post-baby
bodies by following a diet that is low in carbohydrate-based foods (breads, pastas) and high in protein
(fish, chicken, lean beef). Jennifer Garner, mom to one-year-old Violet, tells People magazine, "It took
me a long, long time. I just wasn't that motivated. I wanted to play with her. Then I got on the treadmill,
stopped stuffing my face and lost the weight. I cut out croissants, bagels and muffins -- all the good
stuff. And went back to having a salad once a day and protein."
David Kirsch, supermodel Heidi Klum's trainer, tells Access Hollywood that the best way to lose the
bloat is to cut down on "starchy carbs" like dairy and fruit for two weeks.
Food delivery services:
Celebrity moms like Denise Richards and Uma Thurman don't trust themselves to eat right, so they hire
a food delivery service to tell them what to eat and how much of it to eat. Uma reportedly lost 25
pounds in six weeks using this type of service. These food delivery services will deliver
portion-controlled healthy foods right to their doors. It can be expensive, but for many busy celebrity
moms it is an easy way to shed the pounds. Besides the high price tag, programs like this can often
lead to weight gain once the food service stops and you are back in the "real world" making your own
meals.
Commercial weight loss programs:
A good alternative to food delivery services, if you need a more structured diet plan, may be a
program like Weight Watchers or Jenny Craig. Weight Watchers helped Jenny McCarthy, author of
Belly Laughs: The Truth about Pregnancy and Childbirth, lose the 80 pounds of baby weight she
gained. She was so impressed with them that she is now their spokesperson. The weight loss may be
slow in celebrity terms (it took McCarthy one year to lose almost all of her weight) but for many people
it is more realistic.
Now that you know how the rich and famous diet, let's talk about how they exercise. It seems celebrity
exercise programs run the gamut from extreme (Kate Hudson's daily three-hour workouts to lose 60
pounds in four months) to non-existent (Elizabeth Hurley who insists, "I don't do a lot of exercise."). It
seems like the common denominator in most celebrities exercise programs is that they exercise for at
least an hour a day, five days a week.
Yoga:
Celebrity moms such as Gwyneth Paltrow and Madonna are fans of yoga to keep their bods in
top-notch form. Gwyneth talks about the 40 pounds she gained with her pregnancies and admits that
seeing her post-baby body was a little scary. "It's all lovely when you are pregnant; but when you are
not pregnant and you haven't been for a couple of months and you are still carrying tons of extra
weight and everything's all hanging and sagging, you think, How is this ever going to go back? But it
does. If you do a lot of working out ," she tells Harper's Bazaar.
Madonna keeps her 48-year-old body looking decades younger by following Ashtanga Yoga. This
specific type of yoga is more aerobic and energetic in nature than other types of yoga. I'm sure her
high-power dance routines also play a part in keeping her body looking fabulous.
Running:
Buff moms Jennifer Garner and Gwen Stefani rely on running to burn calories and tone their lower
bodies. Stefani told Ryan Seacrest during an interview that losing the weight she gained when
pregnant with nine-month-old Kingston was not easy. "Let's just talk about how hard it's been. But it's
almost gone." Besides jogging regularly and nursing, the singer has said, "I've just been eating
healthy. I cheat every day at least once."
Heidi Klum:
For walking down the runway in a thong just two months after having her second child, this Victoria's
Secret supermodel is in a class by herself. She credits breastfeeding, which helped melt away a pound
a day for the first five weeks, and her trainer David Kirsch for getting her body in runway shape. He
recommends a diet consisting of healthy protein and avoiding unhealthy carbohydrates and alcohol.
To keep your metabolism high, eat small healthy meals every three hours, and avoid eating after 7:00
pm. Kirsch says there is one piece of equipment at the gym that will maximize your calorie-burning
potential. "Get on the rowing machine. Get off the treadmill. It's a bigger bang for your buck."
| Kardashians posed for the cover of OK! magazine with her baby, Mason Dash Kardashian. Kourtney looked as though she had already dropped the 40 pounds just a few days after she gave birth. However, Photoshop is to thank for her post-pregnancy body. They airbrushed her still bulging belly into a little slope. 'They doctored and Photoshopped my body to make it look like I have already lost all the weight, which I have not,” she tells Women’s Wear Daily. Last week, Kourtney took to her Twitter page to set the record straight: “One of those weeklies got it wrong again … they didn’t have an exclusive with me. And I gained 40 pounds while pregs, not 26…But thanks!” SO REMEMBER DON'T COMPARE YOURSELF TO CELEBRITIES!! |
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to
determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict
Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore,
this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the
very fat (will over-estimate calorie needs).
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x
1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation =
BMR x 1.9
Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in
order to maintain your current weight.
BMR Formulas.
The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate
(BMR). This is more accurate than calculating calorie needs based on body weight alone. The only factor it
omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more
calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will
underestimate calorie needs) and the very fat (will over-estimate calorie needs).
Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the
Harris Benedict Equation.
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Once you know the number of calories needed to maintain your weight, you can easily calculate the number
of calories you need to eat in order to gain or lose weight:
Calorie Needs to gain weight
Once you know the number of calories you need to maintain your weight …
If you want to gain body weight, you need to consume more calories than you burn. One pound of body
weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain
one pound a week.
For optimum health, if you increase your calories to gain weight then (health permitting) gradually increase
your level of physical exercise in order to maintain or increase your lean body mass. The benefits of exercise
on physical and mental health are well documented and shouldn't be ignored.
Calorie Needs to lose weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit
through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of
this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie
deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and
more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed,
sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least
500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to
lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College
of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for
women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or
current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful
start. You may increase this depending on your weight loss goals.
Body Fat Formula For Women
Factor 1 (Total body weight x 0.732) + 8.987
Factor 2 Wrist measurement (at fullest point) / 3.140
Factor 3 Waist measurement (at naval) x 0.157
Factor 4 Hip measurement (at fullest point) x 0.249
Factor 5 Forearm measurement (at fullest point) x 0.434
Lean Body Mass Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total bodyweight
Body Fat Formula For Men
Factor 1 (Total body weight x 1.082) + 94.42
Factor 2 Waist measurement x 4.15
Lean Body Mass Factor 1 - Factor 2
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%
For example, let's say you are a 130 pound woman with 23% body fat, and your goal is to lose 20 pounds.
Initial body fat 130 pounds x 0.23 body fat = 30 pounds body fat
Lean body mass 130 pounds total - 30 pounds fat = 100 pounds lean body mass (bones, organs,...)
Goal 130 pounds - 20 pounds = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still
requires 100 pounds of lean body mass, but would only be carrying 10 pounds, or only 9% body fat.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130 pounds x 0.18 = 23 pounds body fat
100 pounds lean body mass + 23 pounds body fat = 123 pounds goal weight. So, for this individual to achieve
a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current
130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-
active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both
lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-
burning muscle, and lose only the fat.
determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict
Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore,
this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the
very fat (will over-estimate calorie needs).
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x
1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation =
BMR x 1.9
Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in
order to maintain your current weight.
BMR Formulas.
The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate
(BMR). This is more accurate than calculating calorie needs based on body weight alone. The only factor it
omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more
calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will
underestimate calorie needs) and the very fat (will over-estimate calorie needs).
Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the
Harris Benedict Equation.
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Once you know the number of calories needed to maintain your weight, you can easily calculate the number
of calories you need to eat in order to gain or lose weight:
Calorie Needs to gain weight
Once you know the number of calories you need to maintain your weight …
If you want to gain body weight, you need to consume more calories than you burn. One pound of body
weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain
one pound a week.
For optimum health, if you increase your calories to gain weight then (health permitting) gradually increase
your level of physical exercise in order to maintain or increase your lean body mass. The benefits of exercise
on physical and mental health are well documented and shouldn't be ignored.
Calorie Needs to lose weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit
through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of
this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie
deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and
more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed,
sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least
500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to
lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College
of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for
women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or
current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful
start. You may increase this depending on your weight loss goals.
Body Fat Formula For Women
Factor 1 (Total body weight x 0.732) + 8.987
Factor 2 Wrist measurement (at fullest point) / 3.140
Factor 3 Waist measurement (at naval) x 0.157
Factor 4 Hip measurement (at fullest point) x 0.249
Factor 5 Forearm measurement (at fullest point) x 0.434
Lean Body Mass Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total bodyweight
Body Fat Formula For Men
Factor 1 (Total body weight x 1.082) + 94.42
Factor 2 Waist measurement x 4.15
Lean Body Mass Factor 1 - Factor 2
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%
For example, let's say you are a 130 pound woman with 23% body fat, and your goal is to lose 20 pounds.
Initial body fat 130 pounds x 0.23 body fat = 30 pounds body fat
Lean body mass 130 pounds total - 30 pounds fat = 100 pounds lean body mass (bones, organs,...)
Goal 130 pounds - 20 pounds = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still
requires 100 pounds of lean body mass, but would only be carrying 10 pounds, or only 9% body fat.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130 pounds x 0.18 = 23 pounds body fat
100 pounds lean body mass + 23 pounds body fat = 123 pounds goal weight. So, for this individual to achieve
a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current
130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-
active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both
lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-
burning muscle, and lose only the fat.
How do those celebrity moms always look
so cute after just a couple of months of
giving birth? They all don’t have super-
genes and there aren’t any miracle drugs
out on the market that will do the trick. It
all boils down to dedication and making a
commitment to being careful during the
nine months of pregnancy so when the
baby does arrive, the body is ready and
willing to bounce back into shape.
Top Chef host, Padma Lakshmi gave birth
to her first child on February 20th and just
four weeks later, she already looks great.
When asked how she did it, she replied,
“I did very light weight. If you were in
shape before, you’re likely to get in shape
quicker after [giving birth].”
Then there’s Camila Alves, star of Shear
Genius and partner to Matthew
McConaughey. She’s had two kids and
both times she bounces back into shape
within a matter of weeks. Camila focused
on her diet plan more than her exercise
plan because she wanted time to recover.
So, she committed to a 40-day no exercise
rule but during that time she only ate
salads and fruit.
Last but not least, there’s the glamorous
Gisele Bundchen. Just 11 weeks after
giving birth she was spotted wearing her
pre-baby size 26 PRVCY Premium jeans.
Wow! Gisele kept her body in shape by
doing yoga while pregnant and by
avoiding processed foods.
so cute after just a couple of months of
giving birth? They all don’t have super-
genes and there aren’t any miracle drugs
out on the market that will do the trick. It
all boils down to dedication and making a
commitment to being careful during the
nine months of pregnancy so when the
baby does arrive, the body is ready and
willing to bounce back into shape.
Top Chef host, Padma Lakshmi gave birth
to her first child on February 20th and just
four weeks later, she already looks great.
When asked how she did it, she replied,
“I did very light weight. If you were in
shape before, you’re likely to get in shape
quicker after [giving birth].”
Then there’s Camila Alves, star of Shear
Genius and partner to Matthew
McConaughey. She’s had two kids and
both times she bounces back into shape
within a matter of weeks. Camila focused
on her diet plan more than her exercise
plan because she wanted time to recover.
So, she committed to a 40-day no exercise
rule but during that time she only ate
salads and fruit.
Last but not least, there’s the glamorous
Gisele Bundchen. Just 11 weeks after
giving birth she was spotted wearing her
pre-baby size 26 PRVCY Premium jeans.
Wow! Gisele kept her body in shape by
doing yoga while pregnant and by
avoiding processed foods.
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