Best ways to lose weight after pregnancy. How to get back in shape?
This is often the first concern of a mum-to-be: am I ever going to look fit again?
After over 9 months of growing a baby, you want to get your body back (I’m with you sister). Although some lucky women lose their belly and most of the ‘baby fat’ fairly quickly during the postpartum period, majority of fresh mums struggle to lose those rest extra kilos they gained during pregnancy. And unfortunately, once the baby arrives, you don’t even have time (or strength) to think of exercising or taking on a new diet.
Please be aware that you are NOT allowed to be on a diet or doing any overtiring sports/exercises for the first 6 weeks after delivery. This is the time your body starts to ‘heal’ and recover after the huge changes that happened to you so it’s super important to keep it easy.
In this post I will give you some tips on my best ways of losing weight after pregnancy.
1. Breastfeed on demand
There’s a reason breastfeeding mothers should eat extra 500kcl daily than the average woman.
By breastfeeding your body burns loads of calories which in turn helps you to lose weight. In fact, the more often you breastfeed your baby the faster your will lose those unwanted pounds. And let’s not forget about the glorious benefits for your baby! So you have a win-win.
2. Choose foods rich in fiber and protein
Consuming foods with fiber helps with weight loss while adding proteins improves metabolism and decreases appetite by making you feel full for longer. Here you can find a list of particular foods you should be eating (basically the same rule applies here as when you were pregnant).
3. Keep only healthy snacks at home
That would include things like fruits, veggies, nuts. Throw away all the sweets and unhealthy food so they don’t tempt you. Stock up on healthy snacks and within couple of weeks you should forget about all the junk food you’ve been craving before.
4. Avoid sugar and processed foods
Sugar is not only bad for your teeth, skin and overall health but also contains lots of calories and has no nutritional value. Processed foods are also high in sugar, fats, calories and salt- all of which will only make you look fatter!
Choose whole foods instead such as vegetables, legumes, fruits, meats, fish, eggs, nuts and yogurt.
5. Ditch alcohol
Having a glass of wine comes with certain health benefits (for your liver and digestion process). But when it comes to getting slimmer it’s unfortunately a non-beneficial matter- it’s high in calories and has no nutritional value.
However, if you’re breastfeeding you can’t really drink anyway so it shouldn’t be such a big deal for you.
6. Start moving
You don’t need to exercise per se to get rid of the ‘baby fat’. You can start from taking walks every day. Only 30 min of steady walk can make your body burn up to 200kcal!
Once you start moving you can easily go for weight lifting, exercising with your baby and running.
If you’ve been active before the baby or you’re up for a challenge, you may want to buy a proper jogging stroller.
Unlike traditional strollers, joggers have three large wheels made to slide through surfaces (without the bigger effort of pushing) and a suspension system which reduces the feeling of a bumpy ride for your baby.
7. Drink lots of water
At least 2 litres a day is a must! If you’re breastfeeding staying hydrated is even more important for your health and for the uninterrupted milk production.
Drinking water will make you feel less hungry, improve your metabolism and reduce calories intake.
8. Try to get enough sleep
With a strong emphasis on the word try! We all know how challenging it becomes to get those recommended 7-8 hours sleep after you have a child. But if you can involve your partner/ nanny/ grandma to do some night shifts for you (or maybe at least give you some time off during the day so you could take a proper nap) it will be very beneficial for your weight. There are studies out there showing connection between sleep deprivation and weight gain.
9. Exercise in a group
It’s always easier to motivate yourself for exercising or doing any kind of sport if you have at least one buddy to work out with. You may not have time/money for a gym or a personal trainer but what you could easily do is find an online course on YouTube or buy a DVD box set with each one specifically designed to train different parts of your body.
You will most likely get quicker results if you work out in a group rather than if you did it by yourself.
There are also many free online videos on YouTube where they show you how you can involve your little one for your exercise routine, It will actually be fun for you both!
10. Be realistic
Loosing weight after pregnancy may take some time so don’t get fooled by reading glossy magazines where celebrities show off their postnatal body.
With a proper diet and exercise you should be able to get your body back into shape. But you need to set yourself a realistic goal and work towards it. Some parts of your body will stay different than before you got pregnant (such as wider hips or a bit flabby belly). But the most important thing is that you return to a healthy weight level.
Do you have any other magic tricks that can help us lose weight?
Let me know in comments:)
You can do it mamas!
All the best,