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How To Get Back In Shape After Pregnancy

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.

Get fit!

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.

Top Fitness Exercises For New Moms

As a new mom, exercise plays an even more important role in being able to remain in shape. New moms face the unfortunate circumstance of having to ‘rebuild’ their body in a sense. Because their body ends up going through a lot of different changes while pregnant, it is important to get back to exercising as soon as possible. In this article, we will be going over some of the top fitness exercises that you are going to want to be sure to implement into your routine as a new mom.

Top Exercises:

1. Running.


Running is always going to be one of the best exercises that you can effectively implement into your routine. The reason why running is such a good exercise to implement into your overall routine is because just about anyone is going to be able to do it effectively. Not only does it help to increase your overall stamina, but it can really play a significant role in getting your body back to where it likely was prior to getting pregnant. Not only will it help you to lose weight in total, but it should provide you with a good means to lose a significant amount of weight as well.

2. Push Ups.

Push ups

Another good exercise that you are going to want to get into your workout when you have a baby is push ups. It might sound simple, but push ups are one of the most effective exercises to really incorporate into your workout routine after you have a baby. After all, your breasts are going to be going through major changes. Not only will they be getting heavier and bigger, but they might begin to sag as a result. Thus, you are going to want to make a concerted effort to keep your breasts from sagging as much as possible not only for appearance sake, but also because it can hurt your back. By doing a good amount of push ups regularly, you should be able to improve your situation.

3. Crunches.


Another solid exercise that you are likely going to want to get into your routine are crunches. This is such a good exercise to get into your routine because it is going to provide your body with a good amount of caloric burn. Also, it will really help to build a solid amount of core strength which can really help define your mid section.

Overall, there are plenty of different things that you are going to want to add to your workout routine. By implementing running, push ups, and crunches into your routine, you should be able to maximize your workout results. You want to make sure that you are implementing the most effective workouts into your routine because as a new mom your time is likely already going to be limited as is. Thus, you want to try to be sure that you will be able to get the most out of your exercise routine in order to really see the results coming in.