Ask The Experts: Our Experts on Post-Baby Fitness, Yelling Toddlers, Teaching Eating Independence

Monday, 01 February 2010 00:00

Editorial Departments

Q (Post-natal): I recently had my second child and am ready to get back into shape. How can I quickly lose that extra baby fat around the lower belly?

A:It's not uncommon for women to gain 20 or more pounds during pregnancy, and with a second child, postpartum weight loss may not be so easy.

However you want to put it, losing weight always comes down to two variables: calories in, and calories out. The number of calories you consume has to be balanced with the number of calories you burn (physical activity). If you want to lose weight after a baby, you are going to have to decrease calories, increase activity, or ideally do both.

Eat Right. This seems like a no-brainer, but we just don't do it well enough! Think nutrient-dense, not empty calories. Go for lean protein, quality carbs, healthy fats, and lots of fresh fruits and veggies. And minimize the junk food and simple sugars! Be sure to teach your kids the same healthy eating habits.

Increase Metabolism. Working out on an empty stomach first thing in the morning is a great way to kick start your metabolism. Don't skip breakfast and eat several smaller meals throughout the day. This means that you will need to pack some healthy snacks so you aren't tempted by fast food.

Schedule It In. Busy schedules are no excuse for not exercising. Schedule it into your day or do it first thing to make sure it happens. Get in your workout and you will have more energy and feel better all day! Find a qualified trainer that can help you maximize your time and give you that extra motivation you need to get back into your regular exercise routine.

Cutting just a few extra calories a day and slightly increasing activity will give you the long-term results you are looking for! But remember, it's not a contest; you're in it to be healthy for the long haul. Practice these simple steps, stay with it, and soon you'll be back into your skinny jeans. You can do it! -Davey Anderson, C. P. T.

Eating Independence

Q (Toddler): I am concerned about my 3 year-old's eating habits. She is not picky about what she eats, but when she eats. She eats a full breakfast, but I can hardly get her to touch lunch and dinner. Is there anything I could/should do to improve her consumption throughout the day?

A: If your daughter is not eating much of her lunch or dinner, perhaps she is snacking too much throughout the day. Unstructured access to food and drink can blunt a child's appetite for meals. Establish set times for breakfast, lunch and dinner and make sure your daughter sits at the table with the rest of the family during these meals. She can decide whether to eat or not, but should be required to sit at the table for 5-10 minutes while everyone else enjoys their meals.

If you are going to schedule snacks during the day, make sure they are separated from meals by at least 2 1/2 hours. This will allow your child to become hungry for the next meal. Even with your best efforts to structure meal times, a three year-old can have very different eating patterns than an adult.

As toddlers move into the preschool age group, growth slows, as do calorie requirements. As an infant, your daughter may have enthusiastically eaten everything presented to her and had a hearty appetite for most new foods you introduced to her. This behavior makes sense. The most rapid growth rate, aside from the adolescence years, is the first year of life. Infants are hungry and often adventurous because of their curious nature. Three-year-olds are different. Along with less caloric needs comes a social desire for independence. 

While there are some things a preschooler is not capable of doing independently, deciding if she is hungry and when she is full is a responsibility she should own at meal and snack time. You can honor this desire for independence by offering a variety of foods during predictable meal and snack times throughout the day. 

When planning, offer a source of carbohydrate, protein and fat at each meal and snack to insure good nutrition. (An acceptable lunch would be vegetable soup, whole wheat breadsticks with butter and apple slices. A solid snack would be cheese and crackers with sliced strawberries.) Respecting her eating independence lays the groundwork for good internal hunger and satiety cues and supports her healthy relationship with food. Make a mental note about how she eats over three to four days instead of evaluating her daily intake. Children at this age will often be more adventurous with food if the pressure is off to eat. -Melanie R. Silverman

Q (All Ages): How can I teach my children not to yell at each other when my spouse yells at them?

A:Our children learn more by what they see parents do than by what parents tell them to do. Parents must be aware of how they communicate with each other and their children. Some key points for parents to help keep their cool and allow their children to communicate without yelling.
  -Talk to your spouse and come up with a "Keep your cool" plan. Take deep breaths, count backwards from 100, take a walk etc.
 - Know your "buttons" (the things that get you upset) and practice the "Keep your cool" plan ahead of time.
 - Agree ahead of time on a key word or phrase that you and your spouse can use to remind each other to use his or her "Keep your cool" plan.
Changing habits can be difficult, and mistakes will be made at times. When mistakes are made, remember to apologize to everyone after he or she has calmed down. Becoming calmer won't happen overnight, but by supporting each other and working hard at it, your children and everyone will see improvement. -Aaron White