Are you postpartum? Learn how to get rid of the baby weight without going through a lot.
Before pregnancy everything seems pretty much under control, then you get pregnant and there starts your endless fretting. You are excited and tense at the same time because while having your own child is the most beautiful feeling there are other things that you can’t seem to forget about.
One of the biggest postpartum fears is weight gain or your body getting out shape. These are real problems and it is very common to have concerns.
Also, the kind of weight gained during pregnancy is different for every woman so it can be challenging to compare your weight loss postpartum compared to others
So here is a quick guide to help you get fit and back in shape after the baby arrives without going extreme.
Understand Your Baby Weight
Pre-pregnancy you pretty much know how much you weigh. Then the weight was gained during pregnancy.
After your baby is born you’ll notice some immediate weight loss due to delivery. After a few weeks you may continue to see slight weight loss, especially if you are nursing.
The postpartum weight loss may not be as quick as you would like and after 6 weeks postpartum you might still struggle fitting into your ordinary clothes. It takes time.
The weight you’ve gained will not vanish over night but with healthy and clean eating and moderate exercise, the excess weight and inches will begin to peel away.
Also understand, being pregnant changes your body composition to support growing a living being so be patient with yourself and the weight gain.
Don’t Be Unrealistic
You must keep in mind that your body would not miraculously get back into its previous form overnight. Be realistic in the expectations at the rate you can expect successful weight loss.
You don’t need to do anything radical like go on some excessive smoothie diet. What is an understanding of your body, what it just went through giving birth and a plan to get back in shape.
Set SMART goals according to your body type and new lifestyle. Give yourself a reasonable time to achieve those goals knowing you have a little one who is also demanding some of your time.
Track your progress against your goals and make adjustments as necessary. I can’t say this enough, consistency and patience wins this race.
Don’t stop eating healthy and exercise even if you don’t see things working. You’ll most likely lose the most weight fastest in your first few weeks postpartum.
After about six weeks weight loss may slow down and what’s left is most likely excess body fat which naturally increases during pregnancy. So focus on that and get to work.
Let’s Talk Nutrition After Having A Baby
Now that you have realistic SMART goals it’s time to get to work. Start with your nutrition. Make sure you are eating healthy foods that not only support your nutrition needs but those of your newborn.
It’s very important to evaluate your diet in terms of calorie count and nutritional intake. You want to eat the right amount of calories to meet your body’s demands and consume nutrient dense food which can help you be fuller longer.
Don’t cut calories too drastically because you’ll need more energy with the baby and especially if you’re breast feeding.
Eat lots of vegetables and whole grains for your complex carbs which will give you energy and keep you feeling fuller longer.
Include healthy fats and protein as well. And you can’t forget drinking plenty of water.
Let’s Talk About Exercise
Once cleared by your obstetrician, slowly get back into moving your body with exercise. Doing Aerobics or strength training can really help you burn calories.
Start off with low moderate physical activity like walking or jogging. After a few weeks, slowly increase the intensity.
Avoid extreme workouts during the initial 3 months postpartum. If you eventually move towards jumping or high-impact activities then prepare your pelvic muscles, first through kegel (relax and contract).
Over time you should notice your physical fitness improving.
When it comes to getting your body back after pregnancy it’s important not to compare yourself to others or celebrities. Make smart goals and then plan out tactically how you are going to achieve them.
Nutrition and physical activity should be at the of that list. Keep your nutrition balanced with nutrient dense food.
Start slowly with getting back to physical exercise, don’t go too extreme at first and as the intensity increases, start slowly and make sure your pelvic muscles are ready for it.
New Mom Belly Home Workout
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What did you do to get your body back in shape after delivering your baby?
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