If you’re like many new moms, you’re ready to shed that extra baby weight… and now! It’s a perfectly natural feeling but if you’re not careful it can lead to a never-ending cycle of harmful weight loss that doesn’t last.
There is hope, however.
A healthy combination of nutrition and exercise can get you back to pre-baby weight in a matter of mere months. Be sure not to rush it though. Remember, it took 9-months to get to where you are now. Don’t expect lasting weight loss to happen overnight.
Incorporate Exercise into Your Daily Routine
Exercise can be a wonderful tool for new moms for many reasons. Physical activity can help reduce stress and help you sleep while keeping your muscles and bones strong.
Before starting a new routine, take care to get proper guidance on what to you can expect from your post-baby body. Heading to the gym for a workout right away can be harmful to your body, especially if you’ve had a c-section.
So what can you do?
- Start slow. Having a newborn doesn’t leave you much time for anything, much less exercise. Try incorporating 30 minutes of walking into your daily routine broken into short 10 minute breaks as you can.
- Incorporate strength training into your routine. Strength training with medium to light weights can help increase bone density as well as building muscle.
- Don’t go it alone. You’re more likely to stick to an exercise program if you’ve got support from friends, family, or other new moms. Try joining a gym that has classes dedicated to new mothers.
- Avoid jumping into old routines. Instead of worrying about what you could do before your pregnancy, focus on what your body can handle now. While you’re pregnant your body releases hormones that loosen your ligaments, making giving birth easier. It can take time for them to get back to normal.
Remember, don’t start any exercise until you feel ready. Women that have had c-sections or complicated births should consult a medical professional before starting any exercise programs.
Create A Healthy Diet Plan
Although exercise plays a strong role in meeting your weight loss goals, healthy nutrition is a primary factor for lasting weight loss. No matter how much you workout, exercise does not counteract an unhealthy diet.
It’s often hard to eat right when balancing life with a newborn. But it doesn’t have to be.
Try some of the following tips to get on the right track for reclaiming your body through healthy eating.
- Eat at least 1,800 calories a day, especially if breastfeeding. Avoid crash diets. Pushing yourself to the max can leave you stressed which actually promotes weight gain.
- Stock up on healthy snacks. Noshing on foods like sliced fruits, veggies or wheat crackers throughout the day is a healthy way to keep cravings at bay.
- Choose a well-balanced variety of foods. Stick to foods high in the nutrients you need while low in calories and fats. Try a variety of lean meat, chicken, and fish as your primary source of protein to keep your energy levels up.
- Drink lots of water. Not only does water keep you feeling full but some studies have shown that water can also aid in speeding up your metabolism.
When you were pregnant you likely changed your eating habits to support your baby’s growth and development. Making the change back to your old routine can seem daunting. Seek support from friends, family, or other new moms when necessary.
Final Thoughts
Don’t be afraid to ask for help with your post-baby weight loss. Every woman and every situation are unique. Here at Cherokee Women’s Health, we have a medically supervised weight loss program designed especially for women.
We can help nursing moms like you find a sustainable diet plan. Feel free to give us a call to learn more about our weight loss programs tailored just for you.
