I often peruse message boards to gain insight about women, and what problems they are facing in terms of fitness. I ran across a post that I thought would be relevant to a lot of readers, so I’ve posted a synopsis of this woman’s question, and my complete answer here.

Enjoy!

[abbreviated from WedMD message board:  I had a baby one year ago, gained 70lbs, and have had minimal success losing the excess weight. I have a stair climber that I use at home, but I'm not getting results using it and don't have all day to exercise. What (exercises) can I do at home that will help me lose weight, but don't cost a lot of money? ]

This is a very common problem: post baby weight loss woes. Often, new moms are often strapped for both time and money as well. Add to that the frustration of not losing weight after the baby as quickly as it was put on, and you have a recipe for tired with poor body image and the feeling that the new, post-baby body will be the forever body.

First off, I suggest drawing up a plan of attack. Sit down with pen and paper, and write down a realistic goal for yourself. You said you want to lose 70 or so pounds, so assume that at 2 lbs per week, you’ll reach your goal in 35 weeks or so.

Now for the hard part: consistency. How much time can you reasonably commit to exercising every day? Because to lose 2 lbs per week, you’ll need to create a calorie deficit of 7000 calories, or 1,000 calories per day. You can skin this cat several ways. You could burn off 500, and also reduce calorie intake by 500, for a combined 1,000 calories, or any combination that helps you reach that 1,000 calorie deficit goal. Just make sure you’re eating at least 1200 calories per day, or you’ll wind up doing more harm than good, and weight loss will surely stall as the body goes into starvation mode.

Back to the exercise part: what to do with what you’ve got. If you like the stair master, stick with that, gradually increasing the time spent exercising, as well as the intensity, until you’re exercising continuously for 45-60 minutes. I don’t know if you have weight equipment at home, but I highly recommend 2- 3 days of weight training per week, doing 2-3 sets of 8 or 9 exercises, targeting the major muscle groups. This will help build lean muscle, and improve your metabolism.

As the weather gets nicer, walk, walk, walk…or jog. If you don’t already have one, consider getting a quality baby jogger that is designed for jogging. You can buy used to save money. Check garage sales, Craig’s list, even Play it Again Sports or Once Upon a Child. It is a great investment, and your baby will love the activity as well. Groups such as Stroller Strides or Stroller Fit, and also Baby Boot Camp, are fantastic for moral support and camaraderie.

You don’t need any equipment to get a great workout. Jumping jacks, jump squats, push ups, bear crawls, burpees, tricep dips, and so on, all can be done using only body weight. There are numerous online resources for designing a workout like this. Try using keywords like: full body workout without equipment, or something like that. You can also check out my website for help: http://www.blueskygym.com/blog

Finally, stick to it. I know being a mom is tiring, and busy. Very busy (I have four kids myself, so I totally understand about not having all day to exercise.) Enlist the help of your husband and extended family and friends so that you grab an hour or so each day for yourself. You’ll be a happy, more energetic mom if you make this time for yourself. You deserve it!

Good luck! I know you can do it!

What’s going to keep you going when it gets hard? (And, it will get hard.) Let’s take a peek at a scenario: you start an exercise program and stick with it long enough to elicit decent results. You’re feeling pretty good about your progress, hit your target date (insert: vacation, wedding, reunion, etc.), then WHAM! you fall off the wagon and sit along the side of the road watching your ride disappear into the distant horizon. Gotcha – didn’t I? Have you been there? Done that?

The trick to keeping yourself on track and focused on long-term weight management/optimal health goals is figuring out what motivates you. If what motivates you is a trip or vacation 6 to 8 weeks out — look out, you might be the one sitting on the side of the road soon. Why? Your motivation isn’t intrinsic – that is, it isn’t coming from within you. Rather, you are working toward a goal for external (and dare I mention, “short term”) reasons. When all is said and done, and your goal is reached, you’ll ditch your workout for your old routine of television and a bowl of Ben and Jerry’s. I guarantee it.

So how do you keep going? Do it for the right reasons: long-term health…because you want to feel great everyday for the rest of your life…because setting an example for your kids is, as Martha would say, “a good thing.” Oh, and because you can.

For more on this topic, check out: Breaking The Pattern: How Motivation Plays A Role In Getting Healthy