Your baby was up all night, and all that crying and screaming made sure that you were, too. Tired and exhausted, you drag yourself out of bed at the crack of dawn and wonder if you’ll ever find a semblance of who you were before you had children.
For some postnatal women, getting up and out of bed is actually a good start to their day. For others, it may be one of the most difficult things to do, especially when those baby blues haven’t gone away and you are left feeling overwhelmed, resentful, sad, or depressed. It is common to have the baby blues up to a few weeks after the birth of your baby – after all, having a baby can take a lot from your body and a lot happens in the healing process post-birth. However, when that feeling continues past about a month or if you begin having darker thoughts, it may be a good time to consult your doctor.
Baby Blues versus Postnatal Depression
Baby blues are common, and most mothers will have this from a couple of weeks up to a month post-birth – whether it’s their first, third, or fifth child. Your hormone levels drop, you are sleep-deprived, and you are now responsible for a tiny human who cannot communicate in any way other than cry, scream, poop, and puke. There is an abundance of new challenges and, with every baby, the challenges will be different. Know that this is normal and okay.
If, however, you find yourself not feeling any better, and your mood continues to be low or your thoughts darken, it’s possible that you have postnatal depression (PND). PND is likely if you have had depression before having a child or if it runs in your family. If you find yourself swinging wildly from happy to sad, struggling to get simple tasks like showering and getting dressed done, feeling anxious for most of the day, or experiencing a loss of appetite, then I highly recommend you reach out and speak to a healthcare professional.
Exercise and Postnatal Depression
I’ve always been ‘sporty’, so I continued to train through both my pregnancies. However, it wasn’t until after having my boys that I realised how important exercise was for me mentally. Until then, I always saw exercise as ‘keeping fit’ and helping my body look and feel good. Now, having completed Personal Training certifications and specialising in pre- and post-natal fitness, combined with my degree in psychology and background in coaching, I cannot begin to stress how important it is for new mums.
There have been numerous studies illustrating that making time for exercise can help improve depressive symptoms in new mums. Exercise can help you in the following ways:
Increase the feel-good hormones in your brain. By bringing in more oxygen, it helps stimulate endorphins that help increase your sense of well-being.
Aid in your postnatal recovery by helping strengthen your body.
Reduce some of the baby weight.
Help you focus. When exercising – be it for 30 minutes or an hour – you are concentrating on yourself and not the other hundreds of other things you would normally have going on.
Increasing endorphins and giving yourself a sense of well-being sets you up for the day, so if you can, exercise in the morning. When you feel good about yourself, it will cascade – like a ripple in a pond – to others around you, including your baby, partner, and friends. The tasks that were once challenging may not seem as challenging, and you will likely feel more upbeat and positive.
Don’t get me wrong, with postnatal depression, it can be really difficult to get up out of bed – let alone exercise. This is not to negate how you feel, rather simply encourage you to try. Try to get up and do something for yourself – even for just 10 to 20 minutes – as you are worth the effort.
Exercise with Your Baby
If you want to include your baby, that’s completely doable! Here are a few small exercises you can do with your baby to help both of you feel good.
Lay your baby on the floor. Get yourself in a push-up position and, with each push-up, come down and kiss your baby. Babies absolutely love this – you will get the giggles galore!
Squat with your baby facing outwards and, if you have a mirror, do it in front of the mirror. Babies love to see themselves! As you squat, try to make some funny noises or sounds.
Squat to press while holding your baby under their arms and facing you. Squat then as you come up from the squat, press them above your head with a “woosh” sound. They usually love the rush and you will get a few giggles from them. Plus, it will help you get some strength and toning in your arms and shoulders – win-win!
Find a Postnatal Class or Trainer
There are several amazing companies and personal trainers who can assist you with your journey, especially here in Dubai. Check out UrbanEnergy – I trained with them pre- and post-natal. The trainers I had actually inspired me to become the trainer and coach I am today. There is also LeFitmom, which has bespoke programmes for all stages of motherhood.
There are trainers who can come to you so that you can keep within the comforts of your own home. On the other hand, if you feel like you want to get out and really embrace time for yourself, there are many postnatal training groups that you can join. Not only will you get to work out, but you’ll also connect with other mums. What better way than to do it with other mums who are all experiencing similar things? Some of my best friendships today, 12 years on, were formed with my trainer and the other mums who I trained with!
If you’re a mum in Muscat and looking for fitness advice, feel free to reach out to Sharee Hendry by clicking here.
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How much do you enjoy your morning eggs? If you really, really like eggs then the boiled egg diet challenge may appeal to you, particularly if you are looking to shed a few kilos. The boiled egg diet is believed to work by reducing calorie consumption and increasing protein intake, which can support weight loss. Eggs are also a good source of healthy fats, vitamins, and minerals, which can support overall health.
What Is the Boiled Egg Diet?
The boiled egg diet is a weight loss method that involves consuming boiled eggs as the main source of protein while restricting carbohydrates and calories. The diet typically lasts for one to two weeks, during which time you can consume boiled eggs for breakfast, lunch, and dinner, with small amounts of vegetables and fruit allowed as snacks. It is a quick fix for releasing water weight and incorporates a special meal plan.
What is the 14 days boiled egg diet?
The 14-days boiled egg diet is a weight loss plan that focuses on incorporating boiled eggs into your meals for a two-week period. You can consume boiled eggs along with other protein sources like lean meats, fish, and vegetables. High in protein and low in carbohydrates and calories, the 14 days boiled egg diet is believed to help boost metabolism and promote weight loss.
14 Days Egg Diet Plan – Basic Guidelines
Typically, the 14 days boiled egg diet includes eating boiled eggs for breakfast, such as two or three eggs with a side of vegetables. Lunch and dinner can consist of lean proteins like grilled chicken or fish, paired with a serving of vegetables. Snacking is often limited.
14 days Egg Diet – Does it Work?
The 14-days egg diet can lead to short-term weight loss, but long-term effectiveness varies. It’s important to remember that the 14 days Boiled-Egg Diet plan may not be suitable for everyone. It’s always recommended to consult with a healthcare professional or registered dietitian before starting any diet plan.
Sample Menu for 14 days Boiled-Egg Diet plan
Here’s a sample menu for the 14-day boiled-egg diet:
The 10-days boiled egg diet is a weight loss plan that involves consuming boiled eggs as the main source of protein for a 10-day period. This diet gained attention when the reality TV celebrity and fitness enthusiast Khloé Kardashian mentioned that she is following a boiled egg diet.
10 Days Egg Diet Plan – Basic Guidelines
If you’re considering a 10-days egg diet plan, here are some basic guidelines to follow:
Include boiled eggs in your meals: Make eggs the main source of protein in your breakfast, lunch, and dinner in your 10-days egg diet plan
Portion control: Watch your portion sizes to manage calorie intake and avoid overeating.
Balanced meals: While following the 10-days egg diet plan, it’s best to pair your eggs with a variety of vegetables, fruits, and whole grains for a well-rounded and nutritious diet.
Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health.
Avoid processed foods: 10-days egg diet plan is all about clean eating. It’s best to steer clear of processed and high-sugar foods. Stick to natural, whole foods as much as possible. Have a look at our superfoods that will boost your 10-days egg diet plan.
Limit added fats and oils: While eggs are a good source of healthy fats, be mindful of additional fats like butter or cooking oils.
Physical activity: Incorporate regular exercise into your routine to complement your diet and support weight loss.
10 days Egg Diet – Does it Work?
Sample Menu for 10 days Boiled-Egg Diet plan
Here’s a sample menu for a 10-days boiled-egg diet plan to keep you free from processed foods. We have included superfoods, vegan powders, exotic teas and organic foods to add that extra zing to your detox!
Day 1:
Breakfast: 2 boiled eggs, mixed greens salad with avocado and cherry tomatoes.
Lunch: Quinoa and vegetable stir-fry with tofu.
Snack: A handful of mixed nuts and seeds.
Dinner: Grilled salmon with steamed broccoli and quinoa.
The seven day boiled egg diet is a low-calorie, high-protein, and low-carbohydrate diet that is believed to work by reducing calorie intake and increasing protein consumption, which can lead to weight loss. The boiled-egg diet typically involves consuming two to four boiled eggs per day, along with a small amount of non-starchy vegetables and some low-carbohydrate fruits. This can result in a very low-calorie intake, which may cause rapid weight loss in the short term but can also slow down metabolism and lead to muscle loss over time. So proceed carefully so as to not overdo this diet.
Eggs are a good source of protein, vitamins, and minerals, and they are low in calories. By consuming boiled eggs as the primary source of protein, dieters can restrict calorie intake without sacrificing essential nutrients. The restricted carbohydrate intake can also cause the body to use stored fat for energy, which can further promote weight loss. The recommended daily intake of protein, carbohydrates, and fat varies based on individual needs and goals, and it is important to consult with a healthcare professional or registered dietician before starting any new diet.
Is the 7 days Boiled Egg Diet Good for You?
Sustainable weight loss requires long-term lifestyle changes, including a balanced diet, regular exercise, and healthy habits. The boiled-egg diet may be effective in promoting short-term weight loss. Additionally, the boiled egg diet may not be suitable for everyone, especially those with certain medical conditions, such as diabetes or heart disease. People who are allergic to eggs or have high cholesterol levels should also avoid this diet. Read on to learn how to get started on this diet plan for weight loss. This diet is only intended to be followed for a few weeks at a time. After that, it’s important to gradually transition back to a regular diet.
7 days Boiled Egg Diet for Weight Loss
The boiled egg diet is a popular short-term diet that is said to promote rapid weight loss. The basic premise of the boiled egg diet is to eat several eggs each day, combined with low-carbohydrate vegetables and healthy fats, to help reduce calories and induce weight loss.
Eggs are a nutrient-dense food that is high in protein, which can help you feel full and reduce your appetite. The boiled egg diet typically restricts carbohydrates, which may lead to a reduction in water weight and a decrease in overall calorie intake.
It’s also important to focus on making healthy lifestyle changes, such as increasing your physical activity and reducing your intake of processed foods and added sugars, to promote long-term weight loss and overall health.
Planning and Starting the 7 days Boiled Egg Diet
Before starting the boiled egg diet, it’s essential to consult a healthcare professional or a registered dietician to ensure that the diet is appropriate for your individual needs and health status. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.
Here are some general tips for planning and starting the boiled egg diet:
Set realistic goals: The boiled egg diet is a short-term diet that is not sustainable for long-term weight loss. It’s essential to set realistic goals and expectations for what you hope to achieve with the diet.
Plan your meals: Plan your meals ahead of time and make sure you have all the necessary ingredients on hand. This will help you avoid impulse eating and ensure that you’re getting all the nutrients you need.
Choose healthy fats: The boiled egg diet typically includes healthy fats such as olive oil, avocado, and nuts. It’s important to choose healthy sources of fat to promote overall health and well-being.
Choose healthy sweeteners: When choosing sweeteners while on a boiled egg diet, opt for natural and healthier options. Consider using organic, a plant-based sweetener with zero calories and a low glycemic index. Alternatively, use small amounts of raw honey or pure maple syrup for added sweetness, as they provide some beneficial nutrients.
Incorporate low-carbohydrate vegetables: While the boiled egg diet is high in protein, it’s important to also include low-carbohydrate vegetables such as spinach, kale, broccoli, and asparagus. These vegetables provide essential vitamins, minerals, and fibre that are necessary for overall health.
Stay hydrated: Drinking plenty of water or organic teas is essential for overall health and can also help you feel full and reduce your appetite.
Monitor your progress: Keep track of your weight loss progress and how you’re feeling on the diet. If you experience any negative side effects or don’t see the desired results, consider adjusting your diet or seeking guidance from a healthcare professional or registered dietician.
Foods to Eat and Avoid in the 7 days Boiled Egg Diet
The boiled-egg diet focuses on consuming boiled eggs as the primary source of protein while limiting other foods. Here’s what to eat and avoid while following the boiled-egg diet:
What to Eat:
Boiled eggs: The boiled-egg diet recommends consuming two to four boiled eggs per day. Boiled eggs are a good source of high-quality protein, vitamins, and minerals.
Non-starchy vegetables: The diet allows for a small amount of non-starchy vegetables, such as spinach, broccoli, cauliflower, asparagus, and zucchini. These vegetables are low in calories and high in fibre and nutrients.
Low-carbohydrate fruits: The boiled egg diet allows for a small amount of low-carbohydrate fruits, such as grapefruit, berries, and apples.
Water: Staying hydrated is important while following the boiled egg diet. Drink at least eight glasses of water per day.
What to Avoid:
Grains and starches: The boiled-egg diet restricts the consumption of grains and starches, such as bread, pasta, rice, and potatoes.
High-carbohydrate fruits: The diet restricts the consumption of high-carbohydrate fruits, such as bananas, mangoes, and pineapples.
Sugary foods: The boiled-egg diet restricts the consumption of sugary foods, such as candy, soda, and baked goods.
Processed foods: The diet restricts the consumption of fast food.
A Sample Menu for the 7 Day Boiled-Egg Diet
Here is a sample 7-day menu for the boiled-egg diet:
Other Versions of the Egg Diet
The boiled-egg diet is just one version of the many egg-based diets that have become popular in recent years. Here are a few other versions of the egg diet:
Egg and Grapefruit Diet: This diet combines boiled eggs with grapefruit to create a low-calorie and low-carbohydrate meal plan. The theory behind this diet is that the combination of eggs and grapefruit helps to increase weight loss.
Egg Keto Diet: This diet involves consuming only eggs, cheese, and butter for several days to induce ketosis and promote rapid weight loss. It’s a highly restrictive diet that’s typically used by people following the ketogenic diet.
The 3-Day Egg Diet: This diet involves eating only eggs and low-carbohydrate vegetables for three days. It’s a short-term diet plan that’s designed to jump-start weight loss.
The Egg and Apple Diet: This diet involves eating only boiled eggs and apples for several days. The theory behind this diet is that the combination of high protein and fibre helps to increase weight loss.
A Final Word on the 7 days Boiled Egg Diet
While the boiled egg diet can be fun and also challenging at the same time, it can get you away from excessive sugar and processed foods. It can also help people shed unwanted pounds in a limited amount of time. If done in moderation, along with an egg diet meal plan, and followed strictly only for the recommended number of days, the boiled egg diet is quite effective.
If you choose to shake things up and try the 7-day boiled egg challenge, keep in mind that this is a short-term solution. In the long run, it is essential to eat a balanced diet and incorporate regular physical activity into your routine to achieve and maintain a healthy weight. A combination of resistance training and cardiovascular exercise is beneficial for improving body composition, overall fitness, and mental health.
If you have a history of disordered eating then you must proceed with caution. If you’re struggling to lose weight or make healthy changes to your diet, consider working with a registered dietician or a healthcare professional who can provide individualised guidance and support. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional advice, diagnosis, or treatment. To the extent that this article features the advice of physicians, medical practitioners, or industry experts, the views expressed are the views of the cited expert and do not necessarily represent the views of Gaggler.
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