ayambunny
Member
Hi asura n all nursing momz interested...
Herez a suggested guideline for nursing momz who wish to lose wt w/o compromising on e nutrition for bb...do it gradually or u will feel e hunger pangs knocking on ur belly...
<font color="0000ff">BREAKFAST</font>
1. Oatmeal drink + wholemeal bread (2 slices) + 1 half boiled egg
OR
2. Low fat milk (150ml) + cornflakes (1/3 bowl)
OR
3. Low fat milk (250ml) + wholemeal bread (1 slice) with scrambled egg + lettuce/cucumber/tomato slice
<font color="aa00aa">LUNCH</font>
1. Brown rice (1/2 bowl) + 2 servings of veg + 1 serving of fis/meat (palm size) + 1 serving of tofu
OR
2. Been Hoon soup / Spaghetti soup / Mee Suah soup (more veg)
OR
3. Fish/ Chicken porridge ( 2/3 bowl )
<font color="119911">TEA BREAK</font>
1. 1 serving of fruit (papaya/apple/pear/orange)
OR
2. 1 cup of plain yogurt
<font color="0000ff">DINNER</font> **Eat before 730pm
1. 2 veg + 1 protein (palm size)
2. Clear soup + 1 veg
3. Oatmeal (1 bowl)
SOME KEEP FIT TIPS...
1. eat 5 small meals regularly n moderately
2. use small plate while eating
3. drink soup b4 eating solid food
4. choose lean meat
5. consume whole fruit, not juices
6. take ur meals @ dining table
7. chew food slowly
8. no titbits
9. avoid processed food
10. limit intake of sweet fruits (mango/papaya/durian/mangosteen/banana/lychee)
11. avoid taking excessive stimulant like caffeine n alcohol
12.replace sugary drink w water/diet drink
<blink>SIMPLE/SWEAT EASY WAYS TO LOSE WT ...</blink>
up to 150 Kcal
a. wash car/waxing (1hr)
b. walking (36min)
c. shopping (40min)
d. house cleaning (34min)
e. gardening (45min)
f. bowling (23min)
g. mopping floor (20min)
<font color="aa00aa">h. climbing stairs (15min)</font>
i. badminton (22min)
j. tennis (33min)
k.cooking (45min)
l. ironing (68min)
m. dancing (43min)
<font color="119911">n. skipping (18min)</font>
o. vacuum cleaning (34min)
To achieve faster results...do e dieting consistently n combine w either climbing stairs OR skipping...i got this frm e plan given by e nutritionist...sticking to BREAKFAST/LUNCH but dinner a bit hard to comply as it looks so little...but i oso realize my metabolic rate slows down so gotta try this for a period of time n c if it works...hope this helps...
Oso take plenty of fluids...2.5-3 litres ...tink abt 8-10 glasses a day...keeps one hydrated n oso remove toxins...oso helps to lose wt too...
BUT don expect instant results...over time, it will show...
Herez a suggested guideline for nursing momz who wish to lose wt w/o compromising on e nutrition for bb...do it gradually or u will feel e hunger pangs knocking on ur belly...
![happy.gif](http://www.singaporemotherhood.com/forumboard/clipart/happy.gif)
<font color="0000ff">BREAKFAST</font>
1. Oatmeal drink + wholemeal bread (2 slices) + 1 half boiled egg
OR
2. Low fat milk (150ml) + cornflakes (1/3 bowl)
OR
3. Low fat milk (250ml) + wholemeal bread (1 slice) with scrambled egg + lettuce/cucumber/tomato slice
<font color="aa00aa">LUNCH</font>
1. Brown rice (1/2 bowl) + 2 servings of veg + 1 serving of fis/meat (palm size) + 1 serving of tofu
OR
2. Been Hoon soup / Spaghetti soup / Mee Suah soup (more veg)
OR
3. Fish/ Chicken porridge ( 2/3 bowl )
<font color="119911">TEA BREAK</font>
1. 1 serving of fruit (papaya/apple/pear/orange)
OR
2. 1 cup of plain yogurt
<font color="0000ff">DINNER</font> **Eat before 730pm
1. 2 veg + 1 protein (palm size)
2. Clear soup + 1 veg
3. Oatmeal (1 bowl)
SOME KEEP FIT TIPS...
1. eat 5 small meals regularly n moderately
2. use small plate while eating
3. drink soup b4 eating solid food
4. choose lean meat
5. consume whole fruit, not juices
6. take ur meals @ dining table
7. chew food slowly
8. no titbits
9. avoid processed food
10. limit intake of sweet fruits (mango/papaya/durian/mangosteen/banana/lychee)
11. avoid taking excessive stimulant like caffeine n alcohol
12.replace sugary drink w water/diet drink
<blink>SIMPLE/SWEAT EASY WAYS TO LOSE WT ...</blink>
up to 150 Kcal
a. wash car/waxing (1hr)
b. walking (36min)
c. shopping (40min)
d. house cleaning (34min)
e. gardening (45min)
f. bowling (23min)
g. mopping floor (20min)
<font color="aa00aa">h. climbing stairs (15min)</font>
i. badminton (22min)
j. tennis (33min)
k.cooking (45min)
l. ironing (68min)
m. dancing (43min)
<font color="119911">n. skipping (18min)</font>
o. vacuum cleaning (34min)
To achieve faster results...do e dieting consistently n combine w either climbing stairs OR skipping...i got this frm e plan given by e nutritionist...sticking to BREAKFAST/LUNCH but dinner a bit hard to comply as it looks so little...but i oso realize my metabolic rate slows down so gotta try this for a period of time n c if it works...hope this helps...
Oso take plenty of fluids...2.5-3 litres ...tink abt 8-10 glasses a day...keeps one hydrated n oso remove toxins...oso helps to lose wt too...
BUT don expect instant results...over time, it will show...
![happy.gif](http://www.singaporemotherhood.com/forumboard/clipart/happy.gif)