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Mom of a toddler
An_198346 posted:
I am a mom of a busy toddler and I am also trying to lose 5 to 7 pounds to get back to my pre baby weight. I am currently doing 30 to 45 mins of cardio 5 days a week and 2 days a week i meet with a mom friend and do an hour of toning while the kids play. I am very tight with my diet and by the weekend so tired and hungry that i grab for anything. I am low on energy and feel like I spend all of it trying to lose weight and do not have enough to take care of the house or to play with my child. Can you recommend a workout routine that will get the job done of toning and keeping my weight down but will give me energy to take care of the house, dog, child, and husband? Also any meals that will fill me up, give me energy and not make me feel like I am depriving myself?
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NASMtrainer responded:
I am a fitness professional and the best advice I can give without knowing exactly what exercises your doing and what you're eating is to do cardio intervals for at least one of your cardio sessions each week, and also to get an evaluation from a trainer because weight training is really important. Most gyms offer a free assessment and training session and they can give you some exercises to do. Also, everyone has different caloric needs and for weight loss you need to take in 300-500 less calories from your basal metabolic rate. I can't tell you your basal metabolic rate without knowing your height, weight, and age but I can tell you that you should never be taking in less than 1,200 calories a day. 1,400 calories per day is pretty avg. for a woman to lose weight, but like I said it all depends on your size, activity levels, etc.! It's really important to eat lots of vegetables and fruit. Also, whole grains, lean meats, and healthy fats (think avocado) are important and so is portion size. Chicken, sauteed broccoli, and brown rice is a healthy energizer. If you have a sweet tooth nonfat greek yogurt with berries, a low sugar granola (think Kashi), and a little honey is one of my faves! Good luck!
An_198347 replied to NASMtrainer's response:
Thank you for your input. We can't join a gym right now because my duaghter will not let me out of her site. I have only 30 mins to 45 mins to workout in the morning. I normally get up around 5 and do my workout. Mon thur fri I do 30 mins of cardo on the elipitcal changing the levels all the time and 2 days a week I do an hour of toning tape with a friend. I am about 5'2" and weight is about 117. I'm trying to get down to 112. I also walk the dog daily for about 20 mins pushing my daughter in the stroller. That dose not include the house cleaning or playing I have to do with her. I do try and take a nap when she dose because by nap time I am just so tired. I'm not sure if any of that info changes things. I normally eat a protein shake for breakfast and lunch is a salad. Diner varies but normally it is a veggie or rice with a lean protien. Snacks are fruit or yogurt. By the weekend I am so hungry and tired that I grab anything I can get hands on which is normally unhealthy objects.
Rich Weil, MEd, CDE responded:
Why not do something simple or exercise like a video at home. There are even videos you can dow ith children. Check for many choices.

As for diet here are resources:
For general nutrition and diet questions click here

For all of the diet clubs click here

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Water aerobics
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