Wanna to loose weight

Question
QUESTION: Hi,
I m 27 years old and a nursing monther of 4 months old.Due to pregnency i have about 25 extra pounds and pretty much fat around by wait,hip,thighs.I want to loose weight and have been learning about the safest way to loose weight.All i have learnt and trying to implement is lots of protiens ,green vegetables and avoid fat,sugar,potatoes adn also high suagr content fruit.I m not a junk foodie so its not very hard for me.And i m implementing daily walking and cardio excercise 4days for only 15-30 minutes then slowly increase activity level upto 1 hour.Please let me know what kind of fruit & vegetables i should avoid due to high sugar content.And how much weight i can loose at safest level evey week and what i have planned so far is good or not.Last but not least one question if in case i eat a lot in some party or whatever at night but then next day eat very less in order to compensate for the last night over eating in that ok or not.
thanks a lot in advance

ANSWER: Hi Heny,

You're doing really well so far.

Just make sure you're drinking at least 8 glasses of water a day. Any and all veg are good, so try and mix them up. the best way is to have a 'colourful' mix with your protein. Make the quantity half protein and half veg, and if that is too much to eat, the make the protein larger and he veg smaller.

As for fruit, you only really need it for the occasional snacks.The highest sugars are found in bananas and soft fruit like peaches, nectarines etc. the best fruits are all the berries. Apples contain the most protein of fruits so they serve as a god snack.

Don't worry about the odd party as you won't suddenly wake up fat. Just continue the next day as you normally would. And anyway, it's good to have the little treat every week!

I wish you well.



---------- FOLLOW-UP ----------

QUESTION: Hi,
thanks for your reply.I have two more things to ask.The berries that you mentioned can be of any type like strawberry,raspberry,blueberry right.
Other thing is that i was learning about weather or weather not we should eat before or after excercise and found out that we should eat wthin an hour after excersie and some light snack before excercise.
So,if i am not wrong lets say i m working out in the morning time before breakfast so after my work out i can have my 'complete' breakfast full of protiens and carbohydrates within an hour right.
I want to know what to eat beofre excercise when i work out in the morning people are saying to eat light carbohydrates and not protien some are saying eat protein.I am kind of confuse.Can u pls tell me what kind of light snack i can have before excercise.As u an Indian can u please suggest some light Indian snack ..i m also Indian :))
thanks again

Answer
Hi Heny,

Yes- you are correct: all berries are good for you.

The best advice for when and what to eat is to remember the following:

1. FUEL up at least30 mins before exercise on easily digestible carbs, such as fruit/veg juice with whole fruits or veg.

2. Keep HYDRATED during exercise with water and (if possible ) an isotonic drink to replenish the lost salts and minerals.

3. RE-FUEL straight after exercise with a protein/carb mix

4. REPAIR with 2 hours by eating a solid meal with high protein content


The easiest way is to use protein/meal shakes like the one's I use daily. Otherwise the best you ca do is to make up your own smoothies.

The best protein can be from soy,nuts/seeds, meats, fish, chicken, eggs.

Nuts/seeds make a good snack as well, or, like I do, have a protein bar.


To give you idea of what i do, here is a typical day:

1/2 Nutrition shake- exercise (isotonic drink in water)-protein bar- nutrition shake(within 2 hours)-lunch (nutrition shake)- snack of fruit/protein bar or nuts/seeds-evening meal with family (packed with solid protein and fresh veg). If needed at night, a protein bar. Always having 8+ glasses of water through the day.

Hope this gives you an idea!

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