I am now the mother of two girls! Wow! Some women look so cute pregnant, I was not one of those women. I gain a lot of weight while pregnant. I know what you are going thru, what you are are thinking.
You are thinking, I want my body back. What do people think when they look at me? What does my spouse think? But most of all you Probably just want a good night sleep, am I right ? 🙂
I was 32 and 35, respectively, when I had my girls. When it comes to losing weight in your 30s’ its a little harder. So the challenge of how to lose the baby weight is there, It is certainly not impossible. Here is exactly how you lose the baby weight fast!
Give yourself a break
Having a newborn can be very stressful, especially if you are a first time mom. While losing weight is on your mind, try to not let it run your life. You will get there!
And although you are eager to look like your old self again, one of the most important things to remember is to be patient . Your favorite celebrity might have gone straight from the delivery room into her size 0 jeans, but she may not have done it in a way that was good for her body.
I advocate a more gradual approach to weight loss. The number one thing new mothers have to have is a certain amount of patience with their body. It took nine months to get there. It should take at least that long to get back to you fighting weight.
Breast feed if you can
No I am not one of those mommy shamers, but there are weight loss benefits to breast feeding.
Plain and simple, breastfeeding burns calories! Our bodies burn almost 20 calories to make just an ounce of breast milk. If your baby eats 19-30 ounces a day, that’s anywhere between 380-600 calories burned.
It can also help eliminate that post-preg pooch. When you nurse, your body releases certain hormones that shrink your uterus back down to its former pre-pregnant size.
I had two very different experiences with my girls. My first born, didn’t really latch well, I was stressed out from being a new mom, as well as sleep deprived and frustrated. So I ended up using formula, My second daughter latched right away, I have been breastfeeding ever since. I wish it would have been this easy with my first because I love it. The first month was quite painful adjusting with nipple pain. It passes. I have to say, I am hungry just about every time I breast feed. Think of it as an extra workout, where you get to spend time with your baby. When is the next time you get a bonus of calories burned just by sitting there.
Some times I will pump a little extra for the extra calorie burning, I love my pump too! It is the seriously the best, It has lasted thru two babies and going strong, best investment ever
Don’t crash diet, fad diet or restrict your calories too much
It may sound strange, but going on an official “diet” could derail your post-pregnancy weight loss goals. Feeling deprived of your favorite foods while you’re already stressed out by your new role as mom could actually cause you to gain weight. But eat the right foods!
If you go back to eating healthy and eating for your hunger, most women find that the weight comes off pretty naturally.
Instead of dieting, I recommend eating a well-balanced variety of foods. Keep different snacks in the house to keep you from feeling hungry and give you energy throughout the day. Apple slices, carrot sticks, nuts and protein drinks are all good for noshing.
No matter how much you want to lose weight, try not to dip below 1,800 calories a day, particularly if you are breastfeeding. Meaning if your calories are too low your milk supply will suffer.
As a new mom, it is hard to think about eating right for yourself. Some days you will be too tired to even cook. Meal prepping one day a week is the best thing you will ever do to help you lose weight and keep your energy up.
It will be so nice for you to not have to think about what food you will be eating that day. Just add in some healthy snacks and you will be set!
I take two recipes from one of my meal prep cookbooks each week and stock up. Take a look at the pictures below, this is one of my meal prep sessions.
Workout and switch it up!
Diet is important, but it’s only one part of your post-pregnancy weight loss plan. You also need to incorporate aerobic and strength training exercises after pregnancy to burn calories and keep your muscles and bones strong. Exercise, beyond helping you lose weight, provides so many benefits to a new mom. It helps with depression, it helps with the sleep issue … it helps in relieving stress — and having a new baby in the house can definitely be stressful.
You don’t have to hit the gym to get back in shape after pregnancy — taking a brisk walk with your baby in the stroller is enough to get your heart pumping and muscles working. You want to shoot for at least 150 minutes a week. With a new baby, finding 30 minutes in a row might be impossible, so breaking up the time into 10-minute increments. Then try to work your way up to 20- or 30-minute sessions.
Lugging around a baby all day is itself a workout, but you still need to add some strength training. Many health clubs and community centers offer “mommy and me” classes that will let you incorporate your baby into your workout routine. But before you start any exercise program, get your doctor’s approval, especially if you had a C-section.
I use my fitbit to see how many calories I burn during my workouts, I turn it into a game to keep me motivated.
This is important. it is going to sound weird for me to say this, but if you are severely sleep deprived and have no energy, Don’t workout. Maybe just opt for a walk if you are up to it. You will be working against your weight loss goals if you workout while sleep deprived.
It may seem impossible to get a full eight hours of sleep when you have a baby summoning you like clockwork throughout the night, but being sleep deprived could make it harder for you to shed the baby weight. In one study, new moms who slept five hours or less a night were more likely to hold onto their extra pregnancy weight than women who slept seven hours. When you’re tired, your body releases cortisol and other stress hormones that can promote weight gain. Also when you’re exhausted, you don’t feel like taking good care of yourself.. You’re less likely to choose healthy food. You’re more likely to grab something through a drive-through. You’re also less likely to get physical activity.
Your friends or family members may have told you to “sleep when your baby sleeps,” and that’s good advice. Catch as many naps as you can during the day and go to bed early — at least until your baby starts sleeping through the night.
Again I use my fitbit to track my sleeping patterns to see how much I sleep while getting up with the baby at night, take a look.
Count your calories burned and calories you eat
This is important. You need to keep track of what you are burning and what you are eating. Because it is all about calories in vs calories out. Meaning, your calories burned throughout the day needs to be higher than the calories you eat. Then, you will lose weight. I use my fitbit alot guys so this tracks it for me. Then I input my food to see where I am at. (If you don’t have a fitbit, I highly recommend purchasing one to keep track of all the stats I have mention that keep me on track. )
As long as you keep track of this, you will ALWAYS lose weight. Like I said before , do not go under 1800 calories if you are breast feeding.
These tips work, if you work it. Work it, YOU’RE WORTH IT!
Heads up! The absolute best and fastest way to lose weight is to follow a meal plan, cardio and full body weight training program that’s a good match for your body type and goal look.
If you truly want to lose weight and improve your health and confidence Use of of my diet plans, designed for you.
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It only works if you work it, so work it. YOU are so worth it!
Author: Monica Perry
I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. I help women get fit quickly with the most food and least exercise.
♥ Holistic Nutritionist
♥ Sports Nutrition Specialist
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♥ Health and Weight Loss Coach
♥ Behavior Modification Specialist
I’m always researching, looking for loopholes that make losing fat easy… because I believe life is hard enough and getting fit shouldn’t be, ya feel me?
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