When finding out you are pregnant, a lot of women’s first thoughts are their body changing. It is important to remember that after having a baby, EVERYTHING will change, and accepting your new body and being proud of the mother you are is an important step in that process. At first you may be concerned as you see the numbers on the scale increase and your favorite jeans getting snug but once you accept that it’s completely normal and important to gain weight for a healthy pregnancy, you can let go of your worries.
Did you know that an average women will gain anywhere between 25-35 pounds during their pregnancy and up to 45 pounds for twins? It is important to maintain a healthy lifestyle while pregnant but do not stress when you gain those extra pounds. As long as you and your baby are healthy during the pregnancy, you can worry about loosing the weight after you give birth!
It’s also important not to put too much pressure on your self about losing the baby weight after pregnancy right away. As a new mom, you will have lots of other things that will keep you busy that your priority shouldn’t be about losing the weight but when you are ready to start shedding those pregnancy pounds, here are some great tips to get your started:
Working out
Your body will probably not look exactly like it did before you got pregnant (unless of course you are part the 1% of lucky ladies whose body transforms basically overnight back to their pre baby days)! Even though it might take a little more time and effort than you would like, if you eat healthy and keep your body moving, you will eventually loose the weight!
When it comes to exercise, think slow and gradual to work yourself back up to your pre-pregnancy fitness level. Physical activity is a huge component of a healthy weight loss but it is important to build up your activity level a little at a time. Most moms can go back to exercising within weeks of a normal vaginal delivery. C-section deliveries require additional rest and healing before regular physical activity and so most doctors wouldn’t recommend any physical activity until 6 weeks postpartum.
It can be extremely tiring and stressful being a mother and then add on the stress of losing the baby weight. You probably won’t have the same amount of time to go to the gym or take that run you used to do before you had the baby. Thankfully, there are many other ways that you can keep your body moving without the hassle of going to the gym.
- Work Out Videos: A perfect solution to loose the weight after having a baby! Use the baby’s nap time to plug in a video, or sign up for a fitness program designed for mothers and babies.
- Long Walks: Taking your baby for two 15-minute walks each day can gradually increase your activity level and is a great way to burn calories. It will feel great to get out of the house for a little bit and the air would be good for you and your baby!
- Mommy and Me Workouts: Since it can be hard to find time to exercise after pregnancy, why not work out with your baby! Below are 3 fun exercises that you can do with your infant:
- The Baby Glider
- The Baby Bouncer
- Rock-a-baby squats and curls
Eating Health
No matter how anxious you are to squeeze back into your pre-pregnancy clothes, most doctors will suggest not to start a diet until your baby is 6 weeks old. It is important to remember that once you are ready to start your post diet, you will still need to eat enough calories to keep you energized throughout the day. There is a certain amount of calories you will need to eat if you are breastfeeding but we will go over that later in the blog.
Did you know that the average women should be eating up to 2,000 calories per day? If you are trying to loose weight, research has shown that you should cut your calories down to 1,500 calories per day which will allow you to loose approximately 1 pound per week. A lot of doctors will suggest instead of dieting to eat well-balanced meals and snacks. Keep different snacks in the house to keep you from feeling hungry such as; carrot sticks, apple slices, whole wheat crackers, nuts and cheeses. These snacks are easy to eat and contain enough protein to keep you energized for your needy baby! Another great way to encourage healthy eating is to plan out a meal schedule ahead of time and make sure to prepare a few grab-and-go options as well for the crazy days when you don’t have the time to prep a healthy meal.
Breastfeeding and Sleep
Fun fact! Breastfeeding your newborn can help you burn up to 500 calories per day, depending on how much milk you produce. Breastfeeding mothers should never go on crash diets. breastfeeding or not, crash dieting is bad for you but it is even worst when trying to nurse. If you are breastfeeding and do not consume enough calories, your body ends up producing less breast milk which could be a huge problem for your newborn. You actually need to consume more calories while breastfeeding than what you needed to in your last trimester of pregnancy!
Studies have shown that at six months after giving birth, moms who got less than six hours of sleep per night had more difficulty losing weight than moms who slept more than six hours. Getting the proper amount of rest is extremely important for you to be able to balance a healthy lifestyle and staying physically active.
Take It Slow
Getting back in shape after pregnancy will take work but if you take it a step at a time, literally, you will notice that you will begin feeling better and start working towards your weight loss goal.
