Having a baby can be one of the most fulfilling things in life, however with this bundle of joy comes the extra pounds that accumulate while pregnant. The following are a few ways anyone can use to get back in shape after having a baby.
One of the easiest ways to get back in shape after pregnancy is to breastfeed. When a mother is breastfeeding, she needs 500 extra calories everyday. Some lucky women can lose all the extra baby weight by simply breastfeeding, however it should be noted that when the breastfeeding stops, so does the need for extra calories. The calories should be adjusted accordingly for the energy needs of the mother at the time. Breastfeeding is also responsible for releasing hormones that shrink the uterus and your belly after child birth.
Set a goal to lose a certain amount of weight every week. A recommended idea to go with is to lose one and a half pounds every week. This is a safe manageable goal, and requires a calorie deficit of 500 to 750 calories every day. The more you move, the more calories are burnt and the more weight is lost.
Make wise snacking choices, stay away from junk food and other prepackaged snacks that contain a lot of empty calories. Eat foods rich in fiber such as oatmeal as this keeps you full for long periods of time and keeps your energy high. Foods such as baked potatoes, sweet potatoes, bananas can satisfy the craving for carbohydrates. When it comes to proteins make sure its lean, this includes meats like fish and skinless chicken.
Eat your meals in smaller and more frequent portions, the recommended amount is six small meals over the course of a day as opposed to three big meals every day. The chances of binge eating decrease and the insulin levels are kept at a constant high. This stops the body drawing from the energy reserves to produce insulin which might cause a hormonal imbalance.
Watch the amount of calories you eat, but do not reduce your calorie intake to the point where your body suffers. It is recommended to not eat less than 1800 calories and to make sure the foods are varied and rich in nutrients. You should also increase your water intake as this fills you up and leaves less room for unhealthy foods. Watch out for drinkable calories, like soda, alcohol, milkshakes, smoothies which significantly increase the calorie intake of a new mom.
Exercise. This cannot be said enough, make sure to exercise if the goal is to lose the extra pounds gained after pregnancy. Wait six to eight weeks before starting on the exercise regimen to ensure that proper healing has taken place. Some women find it easier to exercise when it’s done in a group or in a class.
The small things matter, this includes the extra walks with the baby, switching from red meat to white meat, not having a soda at lunch. These small things make a big difference in the long run. It’s surprising how many calories are burnt doing the little everyday things.
If you are really out of shape you can also consider plastic surgery such as liposuction, a tummy tuck or even a complete mommy makeover.
Try and get as much sleep as possible, lack of sleep leads to our bodies craving carbohydrates to keep our energy up. Thus leading to snacking on the wrong foods and weight gain. Aim to get at least six hours of sleep in a night after the first six months to increase weight loss and keep you physically active. Do not attempt to do everything until you achieve your weight loss goals because weight loss consumes a lot of energy.
Make time to have breakfast, as always this is the most important meal of the day and is necessary to be able to reach and maintain that optimum weight goal.
Try and control your cravings for unhealthy foods. Stock your refrigerator and cupboards with the healthy alternatives such as carrots, nuts and other, that way you can avoid the urge to binge on junk food.
Do not get discouraged, with a healthy diet plan most new mothers lose one pound a week. The great part is you can make your diet fit your lifestyle. The weight gain process occurs over a nine month period while you are pregnant, it takes some time too for the weight to be lost after you have your child as the weight gain was gradual too. Focus on what has been done so far as opposed to how much you have to achieve. To motivate yourself, change your hairstyle, get some new clothes and do your make up differently .It goes a long way in helping keeping you on track to get back in shape.
It is always advisable to talk to your doctor before starting the journey to get back in shape.