But for kids, exercise means playing and being physically active. For a variation, try walking backward or walking in a zigzag pattern to help keep your muscles guessing. Here are some moves that will help you get your body ready for regular exercise. Make sure you're fit enough, and have a good enough sense of balance, to assure your and your baby's safety. It helps relax muscles, and it starts the process of strengthening and toning your abs and belly.
2. Deep Belly Breathing With Abdominal Contraction
Weight loss comes down to simple math. You have to eat fewer calories than you burn. Some even kick up your metabolism. So take this list when you go to the supermarket:.
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more. Start a meal with a cup of soup, and you may end up eating less. You want to keep the soup to to calories a serving. So skip the dollops of cream and butter. Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version.
When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate to fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish. A protein-rich breakfast may help you resist snack attacks throughout the day. The women ate a calorie breakfast that included eggs and a beef sausage patty.
The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals. Skip the apple juice and the applesauce and opt instead for a crunchy apple.
One reason is that raw fruit has more fiber. Besides enjoying the health benefits of regular exercise, fit kids sleep better. They're also better able to handle physical and emotional challenges — from running to catch a bus to studying for a test. If you've ever watched kids on a playground, you've seen the three elements of fitness in action when they:. Parents should encourage their kids to do a variety of activities so that they can work on all three elements. Endurance develops when kids regularly get aerobic activity.
During aerobic exercise, large muscles are moving, the heart beats faster, and a person breathes harder. Aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells. Improving strength doesn't have to mean lifting weights. Instead, kids can do push-ups, stomach crunches, pull-ups, and other exercises to help tone and strengthen muscles.
They also improve their strength when they climb, do a handstand, or wrestle. Stretching exercises help improve flexibility , allowing muscles and joints to bend and move easily through their full range of motion. Kids and teens are sitting around a lot more than they used to.
They spend hours every day in front of a screen TVs, smartphones, tablets, and other devices looking at a variety of media TV shows, videos, movies, games. Too much screen time and not enough physical activity add to the problem of childhood obesity.