Getting Back Into Shape After Pregnancy

You find out you’re pregnant and you vow you’re going to stay healthy throughout your 10-month journey of making a baby. As it gets closer and closer to the arrival of your little bundle of joy, you find yourself getting a tad bit more uncomfortable and it gets increasingly challenging to move, let alone work out. But it’s okay! You tell yourself, “I’ll worry about my baby weight after the little one arrives.” Sound familiar?

Now that baby is here, you have many sleepless nights, an around-the-clock commitment to caring for her, and you’re managing the household all at the same time. It’s not so easy to find the time or motivation to work out now, is it?

As a new mom, it’s important to get back into shape not only for your health but also to help you regain control over your life. Although the days after your baby is born have no routine or schedule, this will gradually change in the coming months and it will become easier to make your fitness goals a reality.

Here are 5 simple steps to help you get back in shape and work your way back to your pre-baby body in no time!

1.    Move

Being sleep deprived is the number one deterrent to getting up and moving around, so exercise is usually the last thing on your mind. But don’t worry — when you have a newborn, your body isn’t quite ready for real exercise, anyway.  In the coming days, pay close attention to your body. Once your doctor gives you the okay for exercise, start by going for short stroller walks or wear baby in a carrier and walk around the block. If this doesn’t hurt you or cause increased bleeding, then ramp up the distance of your walks over the next few days. By getting into a routine that includes movement early on, you can be ready and energized for a 30-minute cardio session before you know it!

2.    Breastfeed

Breastfeeding does make it easier to lose your baby weight as milk production burns anywhere from 300-500 calories per day.  When you breastfeed, your body takes from reserved fat stores, and over time this can help you lose the extra pounds. Of course, breastfeeding alone is not a one-stop solution to weight loss, but studies show that breastfeeding mothers will return to their pre-pregnancy weight and waist circumference sooner than formula-feeding mothers.

3.    Returning to Fitness

In the early weeks post baby, exercise is generally a no-no. However, you may be given medical clearance to perform isometric exercises such as Kegels and abdominal bracing immediately after birth to help with post-delivery recovery. According to the American College of Obstetricians and Gynecologists, the physiological changes of pregnancy persist for up to 6 weeks postpartum, so exercise programs should be resumed gradually after that. The exact timeline and type of exercises will vary from woman to woman, and it’s important you get the green light from your doctor or midwife first. So think baby steps. Once your health-care professional approves, start light with 20-30 minutes of easy cardio like walking, slow jogging, or elliptical training, and gradually increase these programs over time. Once you’ve gotten the cardio down, start weight training, as this is also important to help with muscle toning and revving up your metabolism to help you shed those extra pounds.

4.    Eat Right

Now is not the time to go on a calorie-strict diet as you will experience extreme tiredness, and a proper diet is necessary to sustain your energy needs. Say no to empty-calorie foods like sodas and chips, as well as fad diets like juice cleanses or dropping food groups entirely. Being a new mom is like training for a marathon, so make sure to fill your diet with a variety of nutrient-rich foods containing:

·      Lean protein including salmon, tuna, chicken breast, turkey, organic soy

·      Healthy fats including avocado, nuts and coconut

·      Whole grains including brown rice and quinoa

·      A rainbow of fresh fruits and vegetables

5.    Sleep

According to a study published by the American Journal of Epidemiology, sleeping in short durations is linked to obesity. The study concluded that women who sleep less than 5 hours in a 24-hour period at 6 months postpartum are 2.3 times more likely to retain a minimum of 11 pounds 1 year after giving birth. So how do you overcome sleep deprivation with a newborn?  Take naps whenever baby does and never sacrifice sleep for working out during the early weeks post-partum.

Getting your pre-baby body back can take time, but commitment is key. Be sure to give yourself plenty of time to recuperate and enjoy the early days with your little one as these precious moments will fly by. Your kids need a healthy mom, so get back into shape for them!

Comment below if you have a baby at home and have been struggling to lose the baby weight. I'd love to hear if you found this beneficial, or if you have any tips to share which you found helpful.





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