Motherhood is wonderful, but it can really take a toll on your body. Every woman wants to get back to her pre-pregnancy shape, but pregnancy and childbirth can make that challenging. Hormonal changes, cravings for unhealthy foods, lack of energy, and reduced mobility make it tough to stay healthy. No matter how fit or health-conscious you were before, it will likely take some time to get back to where you want to be after having your baby.
It’s easy to think that once the baby is born, you should jump into heavy exercise to lose the baby weight. However, it’s crucial to give your body time to recover. The most important thing right now is to take care of yourself and ensure proper healing. You might be worried about not losing the last 20 or 30 pounds and blaming it on the baby even after they start school, but don’t rush.
You can start getting back in shape, but timing is key. You just had a baby, and that’s no small feat. Take your time, heal properly, and once it’s safe and comfortable, you can begin exercising. First, talk to your doctor to make sure you’re ready for a moderate fitness routine. If you get the okay, here are some tips to help you reach your goal.
Easy Ways to Lose Weight
Some of the best weight loss tips are simple: watch what you eat and increase your physical activity. But following these basic guidelines can be tricky.
Watching What You Eat
During pregnancy, many women crave sweets or fatty foods, and there’s no shortage of people willing to satisfy those cravings. Partners might make late-night trips for snacks, grandmothers-to-be might bake your favorite cookies, and friends might bring over comfort food. It’s great to be pampered during pregnancy, but once the baby arrives, it’s time to get back on track. You’ll need all the energy you can get as your baby grows and becomes more active.
Experts say keeping a food journal is the best way to track your nutrients, vitamins, calories, and fat. It also keeps you accountable. It’s harder to overeat when you know you’ll see it in writing later. A food journal helps you see how everything adds up and can identify triggers for emotional eating, which can hinder weight loss. Many people claim they don’t have time for a food journal, but there are plenty of apps and software that make it easy to track your intake. These tools can also track your physical activity, weight, body measurements, and goals, showing your progress over time.
Increasing Physical Activity
Finding time for a structured workout with a new baby can seem impossible, but you don’t need a gym or trainer to be effective. Combine bonding with exercise by taking your baby for a 20-30 minute walk in a stroller or carrier. This way, you get exercise, fresh air, and bonding time all at once. Playing with your child can also burn calories without any planning. Even when you’re tired, try to push through and exercise. It actually gives you more energy and can improve your mood.
Any activity helps, but if you want to target specific areas, here are some simple exercises you can do without equipment and without getting on the floor:
– Rowing: With knees slightly bent and feet about 3 feet apart, close your hands as if paddling a boat. Without moving your hips or trunk, raise your hands to chest level and “row” 10 times on each side. For added resistance, use dumbbells or water bottles.
– Standing Diagonal Crunch: With feet shoulder-width apart, bring your right arm down and left knee up until they meet. Switch to the left arm and right knee and do 10-15 reps on each side.
– Squeeze Then Reach: Stand with feet 3 feet apart and hands clasped. Start with knees bent, abs tight, and hands lowered. Bring your hands up to the right side of your head while stretching your abs and extending your legs. Lower your hands, squeeze your abs, and bend your knees back to the starting position. Repeat on the left side for 10-15 reps.
The key is to exercise 3-5 times a week regularly. Remember, while bonding with your baby is essential, taking time for yourself is just as important. Some women worry that needing a break is selfish, but it’s not. To fend off stress and be a healthy, vibrant mom, try to dedicate at least half an hour to yourself.
Take Your Time
Just as you didn’t gain the weight in a month or two, you won’t lose it that quickly either. Don’t get discouraged if the scale isn’t moving as fast as you’d like. Avoid trying to do too much too soon, as you risk injury. Take your time to regain your former weight and shape healthily. It took nine months to gain the weight, and it might take another nine to lose it, but with effort and commitment, you’ll get there.
