Congratulations on your new arrival! Now that your little one is here, it’s time to start thinking about getting back into shape.
Losing weight after pregnancy can be a challenge, but it’s definitely not impossible.
In this guide, we will discuss some of the best ways to lose weight after giving birth.
We’ll also provide tips for staying motivated and keeping your progress on track. So read on and get started on your post-pregnancy weight loss journey today!
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Losing Weight after Pregnancy
The number one thing to remember is to take your time.
Speeding up the weight-loss process by depleting too many calories can result in many negative side effects.
It can take 6 to 12 months to lose the weight you gained during pregnancy. Most women lost about 10 pounds during childbirth.
The goal after that is to lose one pound per week which is only a 3,500 calorie decrease spread across 7 days. Breastfeeding alone will burn up the calories for you!
Continue good habits
- Try not to skip meals
- Eat a healthy breakfast, don’t skip it!
- Eat smaller portions. Try 5-6 smaller meals spread across teh day.
- Slow down when you eat!
- Drink at least 6-8 glasses of water per day. Having a pre-filled jug is a great way to track.
- Breastfeeding is more efficient than most cardio! You can burn roughly 500 calories per day simply by breastfeeding.
Exercise
Talk to your doctor about when and how much you can exercise.
Walking is a great way to exercise and increase dopamine production making you feel great.
9 best exercises after pregnancy
Exercise can help you lose weight after pregnancy and get your body back. Here are the ten best exercises to help you do just that:
- Walking: Walking is a great way to start getting your body moving after pregnancy. Have you ever noticed that people who live in locations where a lot of walking is required, they tend to be slimmer than people living in other places. Don’t underestimate how great walking is for weight loss. It’s low impact, so it won’t put too much strain on your body, and it’s easy to do with a baby in tow. aim for 30 minutes of walking every day.
- Swimming: Swimming is another great low-impact option for post-pregnancy exercise. It’s also a great way to get some quality bonding time with your new baby.
- Pelvic floor exercises: Pelvic floor exercises are important for all women, but especially after pregnancy and childbirth. They help to strengthen the muscles that support the bladder, uterus, and rectum.
- Abdominal exercises: Abdominal exercises are essential for toning your stomach after pregnancy. Try plank pose, side planks, sit-ups, and other core-strengthening exercises.
- Yoga: Yoga is a great way to relax and rejuvenate your body after pregnancy. It can also help to improve your posture and flexibility.
- Pilates: Pilates is another great exercise option for post-pregnancy women. It helps to build strength, endurance, and flexibility while also aiding in weight loss.
- Strength training: Strength training is important for all women, but especially after pregnancy. It helps to build muscle, which in turn helps to boost your metabolism and burn more calories.
- Interval training: Interval training is a great way to get your heart rate up and burn more calories. Try adding some high-intensity bursts of activity into your walking or running routine.
- Cross-training: Cross-training is important for all athletes, but especially post-pregnancy women. It helps to prevent injuries by working different muscle groups and using different modes of exercise.
These are just a few of the best exercises for post-pregnancy weight loss.
Remember to listen to your body and start slowly with any new exercise routine. And always consult with your doctor before starting any new fitness program.
When it comes to post-pregnancy weight loss, exercise is key.
These ten exercises are the best of the best when it comes to getting your body back into shape after baby. So get moving and start seeing results!
7 Best core exercises after pregnancy to tighten your stomach
Here are seven of the best core exercises you can do to help get your body back:
Pelvic Tilts: This exercise helps to tone your lower abdominal muscles and improve your posture. To do a pelvic tilt, start by lying on your back with your knees bent and feet flat on the ground. As you inhale, arch your back and tilt your pelvis upward. As you exhale, flatten your back against the ground and tuck in your pelvis. Repeat this exercise for 30 seconds to one minute.
Crunches: Crunches are a great way to tone your stomach muscles. To do a crunch, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. As you exhale, curl up towards your knees, contracting your abs. Return to the starting position and repeat for 15-20 repetitions.
Bicycle Crunches: Bicycle crunches are a variation of the traditional crunch that works both sides of the abdominal muscles equally. To do bicycle crunches, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. As you exhale, bring your right elbow to meet your left knee as you straighten your right leg out. Return to the starting position and repeat on the other side. Continue alternating sides for 15-20 repetitions.
Pilates Scissor: The Pilates scissor is a great exercise for toning the rectus abdominis, which is the long muscle that runs down the center of the stomach. To do Pilates scissor, lie on your back with both legs in the air and your head and shoulders off the ground. Hold onto one ankle as you lower the opposite leg toward the floor. Keep your abs contracted as you lower and raise your legs. Repeat for 15-20 repetitions.
Oblique Crunches: Oblique crunches are a great way to target the muscles on the sides of the stomach. To do oblique crunches, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. As you exhale, bring your right elbow to meet your left knee as you twist to the side. Return to the starting position and repeat on the other side. Continue alternating sides for 15-20 repetitions.
Side Plank: The side plank is a great exercise for toning the obliques, which are the muscles on the sides of the stomach. To do a side plank, start by lying on your right side with your feet stacked on top of each other. Place your right hand on the ground in front of you and prop yourself up so that your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds to one minute before switching sides.
Pelvic Floor Training: The pelvic floor is a group of muscles that support the uterus, bladder, and rectum. These muscles can become weak during pregnancy and childbirth.
To strengthen the pelvic floor muscles, lie on your back with your knees bent and feet flat on the ground. Place your hands on your stomach and inhale deeply. As you exhale, contract the muscles around your vagina, anus, and urethra as if you are trying to stop yourself from urinating. Hold this contraction for five seconds before relaxing. Repeat this exercise for three sets of 15 repetitions.
These are just a few of the many exercises you can do to help get your body back after pregnancy. Be sure to talk to your doctor or midwife before starting any new exercise program. And remember, it takes time to lose the weight gained during pregnancy so be patient and consistent with your workouts!
Eat a healthy diet
- Eat fruits and veggies with meals or as snacks. They are loaded with micronutrients and antioxidents.
- Don’t overindulge in too much sugary fruits.
- Eat a variety of protein foods:
- -Lean meats such as chicken (no skin) and 95%+ lean ground meats
- Beans
- Fish and seafood
- Tofu
- Small amounts of nuts or peanut butter which is great healthy fats
- Choose broiled or baked foods over fried
- Drink water and stay away from alcohol and sugary drinks
- Prepare your healthy food and snack ahead of time! This makes it much easier to say on track and not cave into cravings.
Snacks
Enjoy snacks and small meals that are high in fiber and protein to help you feel fuller longer:
- Plain yogurt topped with fruit and granola
- Whole wheat toast and a hard-boiled egg
- Bell pepper and carrots with hummus
- Apple slices and peanut butter
- Whole-grain cereal and milk
DO NOT TRY CRASH DIETS!
Losing the baby weight through physical activity
Losing baby weight can be daunting, but it is possible with the right mindset and approach.
Here are nine tips when you first begin your journey:
- Start slow and ease into things – you don’t have to jump into intense workouts right away. Just start with some basic movements and work your way up.
- Find an activity that you enjoy – if you hate running, don’t force yourself to do it just because you think it’s the best way to lose weight. Find an activity that you can see yourself sticking with in the long run.
- Set realistic goals – losing all the baby weight in a month is probably not going to happen (and is actually not healthy). Set smaller goals that are more achievable and focus on those.
- Make it a priority – if you want to lose weight, you have to make it a priority in your life. That means setting aside time for physical activity and making sure that it is part of your daily routine.
- Get support – whether it’s from your partner, friends, or a professional, having someone to help you along the way will make the process much easier.
- Find a workout buddy – working out with someone else can help keep you motivated and accountable.
- Switch things up – if you’re getting bored with your current workout routine, mix things up and try something new. This will help keep you from getting burned out and will also challenge your body in different ways.
- Don’t get discouraged – there will be days (or even weeks) where you don’t see the results you want. Don’t let this discourage you from staying on track. Remember that it takes time to lose weight and focus on the long-term goal.
- Find a way to stay motivated – whether it’s setting new goals, tracking your progress, or finding a workout buddy, find something that will help keep you motivated throughout the process.
Losing weight after pregnancy is definitely possible with some dedication and hard work. Just remember to take things slow, set realistic goals, and find a way to stay motivated. You can do it!
