When mums are in need of sleep (and this can depend a lot on how young your baby is), your defenses are run down, your judgment can be impaired and you often find yourself craving sugar. Eating sugar however, can add those pounds to your waistline, even if you think it's just a little 'extra' here and there. If you follow our seven tips however, you'll soon be able to overcome the tiredness and be back to your old self - full of vim and vigor, and as trim as your were before.
1. Drink a glass of water every hour during the day, from the time you wake up in the morning, to the early evening, as tiredness can be a lot worse if you're suffering from dehydration. And you'll know you're dehydrated if you notice a darker colour to your urine. To resolve this, go for more fluids (drink more water or tea - not coffee which dehydrates) in order to replace lost electrolytes and restore your fluids balances. Often drinking water is all that is needed. Mums who need to replace lost electrolytes should drink sports beverages (e.g. Gatorade or Recharge) or consume a little additional salt.
2. Eat breakfast. Research shows people who eat a high-fiber breakfast are less prone to fatigue during the day. Add some protein to make the energy last even longer. A single scrambled egg on one slice of whole meal seeded bread with a little low-fat spread and a small glass of fresh orange juice is a great combination.
Protein rebuilds and repairs damaged (and normally aging) body tissue. The estimated protein needs are 0.5 - .06 grams of protein per pound of body weight. For example: a 150 lb person needs 75-90 grams of protein per day.
3. Keep your energy levels constant with regular snacks. Avoid sugary foods and opt for a small handful of nuts or dried fruit instead. Just make sure your meals are slightly smaller than usual so you don't overdo the calories. The snacks should consist of fresh or dried fruit or vegetable juices, raw vegetables or small sandwiches of whole grain bread. These snacks should be light to be effective.
4. Eat a light, balanced lunch. A meal of around 400 calories will keep you alert all afternoon, but a higher calorie meal - or none at all - will just leave you yawning. Have a large salad with a portion of chicken breast or mixed beans. Note that a portion is considered the size of a deck of cards) Alternatively, try a medium baked potato and add 3 tablespoons of tuna (without mayonnaise) or baked beans.
5.Be prepared for the mid-afternoon danger zone when your energy naturally dips (it will be worse because you're tired of course). A bit of protein with an apple, pear or banana helps you get through the afternoon.
6. Have your main meal early in the evening (you probably do this anyway as the kids no doubt want to eat) so it will be properly digested by bedtime. Thks will help you sleep well. Choose a light meal such as vegetable soup, or a stir-fried vegetable dish with chicken or prawns.
7. Do something for yourself. For even half an hour every day, do something that meets yours own needs, not just those of your family. Maybe it's having a hot bath or spending some time running on the treadmill or going fora walk. When you come back refreshed,you'll have less of an urge to reach for the cookie jar, not to mention that if the activity is sport-related, you'll lose some calories carry it out in the first place.
And need we say it, get in a few early nights (maybe dad can take a turn of getting up when the kids or the baby wake early). The above tactics can get you over the hump in the short term but at the end of the day (pun intended!) getting a good night's sleep every night is what will help you stick to any diet and fitness plan you have!
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