Are you looking for a plan to help you lose pregnancy weight after the birth of your new baby? Pulling double duty looking after a newborn and trying to get back into shape is difficult at best. What with fatigue and limited time, some might ask if this is even realistic.
First and foremost – you can lose pregnancy weight. It takes some commitment, but by utilizing these tips and tricks you should be reaching your weight goal in no time. Before we get started though, be sure to download our FREE report – 45 Fantastic Ways to Burn Calories. It’ll teach you how to burn calories on auto-pilot, even with the demands of a newborn baby.
No excuses: make time for you
This might sound obvious and extremely daunting at the same time. However, if you don’t take the time to care for yourself, how will you take care of your loved ones? And you’ll be more fit to tend to their needs, if you’re, well…fit.
The most obvious way to get workouts in each day is to do them when the baby is napping. Or have someone watch your newborn and sneak out for a 15-30 minute brisk walk. As a matter of fact, if you go on power walks first thing in the morning, you’ll be less prone to excuses as a long day and fatigue settle in.
Have you checked with your local fitness centers to see if they offer infant care? This might be ideal for not only getting out of the house but using other people’s sweat as your motivation to lose pregnancy weight.
Most importantly, realize that you don’t have to block out a dedicated, hour-long session each day. Break up that hour into small blocks throughout the day if that works best. One 15-minute workout, several 5-minute workouts, and a 30-minute workout, for example, will still give you the weight-loss benefits you’re looking for.
Include your baby in your workouts
Be close to your baby and burn calories at the same time. Go on stroller walks or jogs with friends. Check with your local recreation center for baby-and-me exercise classes.
When your baby starts walking on their own, take them to the park and play as they do. Burning calories isn’t just about running and lifting weights.
Eat healthy food
You won’t lose pregnancy weight if you’re eating junk food. Empty calories don’t give you and your baby (if you’re breastfeeding) the nutrition you need. And sugary, fatty junk foods only give you less energy, not more. Religiously look at the labels on the foods you buy and be aware of high amounts of sugar (and this includes high-fructose corn syrup) and sodium. If at all possible, avoid these ingredients entirely in the majority of foods you buy. And do not buy any foods with hydrogenated oils and trans fats.
Don’t be fooled by diet drinks and diet foods. They’re far from a beneficial solution for weight loss. The aspartame sweeteners common in diet sodas – which the body breaks down into formaldehyde – have been linked as carcinogens and have also been found to increase cravings for carbs and sweet foods (which ultimately leads to increased weight gain). The sodium benzoate and other known cancerous agents found in diet sodas aren’t doing you any favors either.
At the same time, you want to make sure you’re eating an adequate number of calories each day. Eat too little and you’ll slow down your metabolism (up to 20-30% slower than normal), which will only help to pack on more pounds. Be sure to read our report on quick weight loss to see why starving yourself actually encourages weight gain.
Keep healthy snacks at hand. For instance, a small handful of nuts mixed with some raisins goes a long way toward curbing your appetite and gives you healthy energy. Don’t go longer than 2-3 hours between either small, healthy meals or snacks. Try and replace “healthy” whole wheat bread and pasta with better whole grains like quinoa, millet, spelled and brown rice. Fuel up with fat burning foods like low-fat dairy, dark green vegetables, healthy fats like unsweetened cocoa powder and avocados, and citrus fruits to lose pregnancy weight with even greater ease.
Build a support network
Getting support is crucial for new moms. Weight loss efforts can live or die based on the level of support you surround yourself with. Whether it’s babysitting services or simply a morale boost, your circle of friends and family can play a vital role in your success.
Try and associate with other new moms, especially those looking to lose pregnancy weight. Sharing struggles and trading tips give you encouragement and help you realize you’re not alone.
Get some sleep
Getting a good night’s sleep is not easy to do with a newborn. But it’s important you try. The physical and emotional toll of little sleep is too great.
Pregnancy is hard on the body, and with the added stress that a newborn brings, you can be left feeling exhausted very quickly. Aim for having your spouse or a friend respond to the baby’s cries while you get 8-10 hours of sleep at least 3 times per week. Use earplugs if necessary. You’ll be a better mom when you’re rested. Of course, breastfeeding moms might not have the luxury of allowing others to help through the night. Just get naps when you can (that’s where a support group comes in handy) and realize that your baby will soon be sleeping through the night.
If you take time for yourself, eat well, build a strong network, and stay rested, you will lose pregnancy weight. Better still, you’ll be focused, energized and the very best mother you can be.
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