In the age of social media, we are overwhelmed with images of celebrities having babies and getting back into shape immediately. What these images often fail to show is that behind this weight loss, there are personal trainers, nutritionists and nannies that help take care of the baby while mom is hitting the gym. For most women, having a personal trainer or 24-hour help is simply not an option, therefore, they need time, patience and motivation to get their pre-baby body back. It’s not an impossible task though, and these five steps can help you get started on your post-pregnancy fitness plan:
Set Realistic Goals
Rather than picturing yourself at your pre-pregnancy weight in six months after giving birth, set realistic goals. Visualize where you would like to be in three, six, or twelve months’ time. Now factor in how much time you can spend exercising while also enduring sleepless nights, scheduling feedings and generally attending to your baby’s needs. Most women may only be able to manage a few minutes a day, but it’s important to be consistent and try to stick to a schedule.
View this post on Instagram
I've moved away from the scale and stopped caring how much I weigh & instead focused on what my body can do & it's transformed how I feel about my body. My body is ace. It has grown and birthed two babies. It enables me to live every day. I am in great health. My husband is a lucky man ;o) - - - - #Warwick #LeamingtonSpa #StratfordUponAvon #Warwickshire #fitmum #healthymum #fitfam #mumlife #postnatal #selfcare #postpartumexercise #postbabybody #fitnessmotivation #happymum #mindfulness #pregnancy #exercise #prebabybody #nutrition #selfworth #strongnotskinny #dumpthescales
Find An Exercise Routine That Suits You
For most women, it may be next to impossible to find the time to hit the gym or go for a run. In the beginning, start slow. Invest in a jogging stroller that allows you to go for long walks or even a light jog with your baby. Granted you can always push your baby in a standard stroller, but a jogging stroller will keep them safe and allow you to pick up the pace without having them bounce around. Also, engage in some floor exercises that you can do with your baby or sign up for a class for new moms that incorporates activities for both of you.
Integrate Natural Foods Into Your Diet
By eating healthy foods, you will see the weight shed more quickly. Statistics show that most women will lose a pound and a half a week by eating healthy foods and doing some exercise. Your body needs time to recover after childbirth and if you lose weight too quickly, it may take longer to recover. Experts recommend waiting until your six-week checkup before trying to shed the pregnancy weight. Also, women who are exclusively breastfeeding should consumer approximately 500 more calories per day than they did before pregnancy. These calories can come from natural foods such as fruits, vegetables, whole grains, low-fat dairy, and lean protein. In addition, when reaching for a snack try to choose foods with fiber and protein that will keep you full like raw bell peppers or carrots with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with a hard-boiled egg. It is also important to drink at least 12 cups of water a day.
View this post on Instagram
If you're on a weight loss journey be patient. It's really tempting to embark on a short term fad diet and try to lose weight fast but it isn't sustainable and you'll be grumpy doing it! - - Instead set yourself a goal - be that when you're a guest at a summer wedding or the start of your summer holiday and then make some mini goals along the way - this way you'll slowly lose the weight in a way that will be mean it stays off and you'll be a lot more fun to be around! - - Even better make that goal a tape measurement goal, or smaller item of clothing and steer clear of the scales! - - - - #faddiet #Warwick #LeamingtonSpa #StratfordUponAvon #Warwickshire #fitmum #healthymum #mumlife #postnatal #postpartumexercise #postbabybody #fitnessmotivation #happymum #prebabybody #nutrition #selfworth #strongnotskinny #dumpthescales
Don’t Be Afraid To Ask For Help
Oftentimes, mothers, especially new mothers, believe they need to do it all in order to feel like a good mother. Give yourself a break. You’ve given birth, which is no easy task. Now allow yourself to rely on your partner or a family member to help out. Your baby needs you, but they don’t need you 24/7. In order to get your pre-baby body back, you’re going to need time for yourself. Ask your partner to play with the baby so you have time to cook a healthy dinner or have them cook for a change. Also, ask a trusted relative or close friend to stop by for an hour or two a week so you can go to the gym. When they say, ‘it takes a village,’ it’s true, so don’t let your pride get in the way of taking care of yourself.
Try To Get Enough Sleep
Perhaps one of the hardest things for new parents is getting enough sleep. It is also one of the biggest obstacles when it comes to getting your pre-baby body back. When you’re tired, your metabolism will slow down, and you won’t have the motivation to exercise. You’ll also be more inclined to reach for the chips or the chocolate. Try to sleep when your baby sleeps, and again, ask for help. Have a relative or friend watch the baby for a couple of hours if you’ve had a particularly restless night or ask your partner to help in the evenings or on the weekends so you can catch up on some sleep.