Ask The Expert: Having Trouble Losing Weight After The Baby?

Make exercise a priority in your daily routine. Start with 15-30 minutes to get moving. Hiring a trainer to your house will save you time and energy on thinking what to do. Once you start to exercise, you will have more energy. The first step to start is the hardest, you got to beat it and make it happen. Once you start moving, you will begin to lose the baby weight and looking the BEST of yourself ;-)

The first step is to speak to your doctor and consult a nutritionist. They would know your nutritional deficiency and advice accordingly. Alvin top 1 nutritional guideline is the 80/20 rule. Eat 80% single-ingredient food and 20% multiple ingredients food. Single-ingredient foods like fruits, vegetables, lean proteins, and whole grains provide essential vitamins and minerals. Multiple ingredients are processed food like milk, bread, chocolate, cake, ice cream etc. Eat those at a minimum. It's all about balance and making sure you're nourishing your body with the right mix of nutrients.

Weight consists of water, fat and muscles. What you want is FAT LOSS. A clear indicator of fat loss is seeing if you fit into your old cloth, your energy lvl and mood would improve, people around you start to notice changes in your physique and perhaps you are getting stronger in the gym/workout. Do know that weight got nothing to do with fat loss. You may be losing fat and building muscle - which is the ultimate goal!

The BIGGEST picture of proper nutrition is your daily diet. Ensure that you are feeding your body with a wide range of carbs, protein and healthy fat. Eat 80% single-ingredient food and 20% multiple ingredients food. Single-ingredient foods like fruits, vegetables, lean proteins, and whole grains provide essential vitamins and minerals. Multiple ingredients are processed food like milk, bread, chocolate, cake, ice cream etc. Eat those at a minimum. It's all about balance and making sure you're nourishing your body with the right mix of nutrients.

Hi Nola, a well-balanced training routine consisting of strength, cardio and flexibility is key to your overall health and fitness. For strength, compound exercises like squat, push up, lunge, bridge, back row and plank are fundamental movements that will make you stronger, improve posture and keep you fit. Be sure to workout according to your fitness level. Learning proper technique is very important as it ensures you working the correct muscles and preventing injury.

The diet that everyone should be on is consuming a wide range of food that provides you all the vitamins, minerals and nutrients. If you have any nutritional deficiency then need to speak to your doctor about eating more of certain foods to increase those nutrients and/or opt for supplements.

Yes you can provided you know how to eat all the right nutrients to fuel your body within your window of mealtime. I would suggest to speak to a nutritionist to understand the best strategy to use IF as part of a healthy lifestyle.

HI Siew Hui Tan, after your doctor gave clearance to exercise you are free to start your training. Start with a lower intensity movement such as mobility exercise and walking. As you get more mobile, gradually progress to some bodyweight and strength training. It's always great to work with a PT to guide you so you can understand progression and regression.

Set small goals and strive to achieve them. For example, set 15 15-minute workout to be done the first time in the morning upon waking up. Once you successfully do it consistently then gradually increase it. Small action leads to big success.

Ensure your nutrition matches with your training and lifestyle. Eat a well balanced diet that filled with single ingredient food to fuel your body for breastfeeding and active lifestyle. Engage in strength training to build muscle and burn fat while keeping you fit.