Getting back in shape after giving birth can be a tall task for some women depending on how fit they were prior to their pregnancy, how smooth their pregnancy went and of course the sort of food they eat.
Exercise and controlling your diet is compulsory post-pregnancy. The pregnancy causes cravings and so many women make the mistake of using their pregnancy as an excuse to overeat. You really just need around 350-450 extra calories per day when you’re pregnant – so no you don’t need to ‘eat for two’ at all.
Check out this 6-step plan to losing weight after pregnancy:
- Weight-loss plan
You should aim to lose all your pregnancy weight in between 6-12 months after having your baby. Provided that you were of a good weight before getting pregnant and you exercised regularly during your pregnancy, half your pregnancy weight should naturally be lost by 6 weeks after childbirth. To lose the rest of the pregnancy weight, you’re going to have to incorporate exercise into your daily schedules and watch what you eat.
- Plan your weight-loss
Weight-loss becomes easier when you set fitness goals for yourself. Plan to lose a pound or two every week. Remember your body needs time to recover after pregnancy, so don’t push yourself too hard immediately.
In case you are breastfeeding, give yourself at least 2 months for milk-production to stabilize. Ladies, whose babies are entirely fed on breastmilk need an extra 500 calories in order to stay healthy Again, this isn’t an excuse to indulge in unhealthy food, consume these calories through fruits and vegetables.
Dropping pounds too fast while breastfeeding will lessen the amount of milk you make. Also, breastfeeding on its own also helps you burn calories.
- Just keep eating
- Don’t skip meals. You require more energy as a new mom and when you skip meals, not only will you have less energy but you’ll have lower metabolism too. Don’t miss out on breakfast, it sets you up with energy for the rest of the day
- Have 5-6 small meals per day, containing primarily high-energy, low-cal foods. Small portioned meals will make you hungry so have healthy snacks in between meals
- Eat slowly, take your time when you’re eating. It’s important to savor every bite so you know when you’re getting full
- DO not go on fad/crash diets. As tempting as it may be to do whatever it takes to lose weight fast, going on a crash diet will leave you feeling weak and you’re likely to put on the weight just as fast
Obviously, weight-loss isn’t possible without a good workout routine. Start off gradually, by just walking around the block after 6 weeks of having the baby. Your body needs to gain strength before you start putting it through a more intense workout routine.
Go from walking to power-walking to jogging in a matter of 2-3 weeks around 6 weeks after the baby comes, by this time you’re body should have healed.
Set yourself an hour aside for an in-home workout. In-home workouts are an excellent way to build endurance and stamina and prepare your body for more intense workouts. You’ll feel your muscles tightening up with a set of crunches, squats, and planks – all of which can be done at home.
Once you’ve built the endurance, you can move onto more intense exercises such as interval and strength training.
Many new moms have benefited from using a waist-trainer post-pregnancy to tighten their core muscles. Pregnancy causes the muscles in the more to expand; these loosened muscles can be tightened with the help of a waist-trainer.
Furthermore, it’s very common for new mothers to experience pain in their back during and after pregnancy, professional waist-trainers support the muscles in the lower-back making it easier for ladies to engage in their daily activities and exercise. Exercising with a Neoprene Sauna Vest will help you shed the extra pounds faster.
Ladies, follow these steps and you’ll be back to your original fine self in no time at all!