How to Lose Weight after Having a Baby
You may wonder what I know about losing weight after a baby… as a personal trainer a huge part of my client base is women who just had a baby and are looking to snap back in to shape. One of the most important things you can do for yourself and your baby after giving birth is be determined to have a healthy perspective when it comes to getting back to your original weight and shape. Remember, your body has just spent nine months learning to support and nurture another being and it might take at least that long for you to return to your ideal form.
Above all, do not compare yourself with celebrity mothers who seem to lose weight instantly, as these mothers are probably surrounded by dieticians and fitness experts and also have the added stress of meeting contract obligations that require them to be a certain size. Also, resist the temptation to envy those lucky few who, after delivering their babies, magically pop back into their slim-fit jeans. On the contrary, set yourself up for success by allowing your body to have several months to adjust to its new situation and in the process, defeat any pattern of stress that can be harmful to both you and your newborn child. This attitude of acceptance will take you a long way on your weight loss journey.
A woman’s body needs six months to fully recover on a cellular level from carrying and birthing a child. While breast-feeding requires an extra 500 calories a day, not every woman can choose that route. Even if you are not breastfeeding and don’t need those extra calories, don’t rush into a strict diet that deprives your body of the full effects of recovery. Don’t focus on ‘weight loss,’ but instead focus on nurturing your body with healthy foods that contain ample amounts of calories to rejuvenate your body. As for exercise, listen to your body and practice moderation. Don’t rush back into demanding physical routines that you might have done before you were pregnant. On the other hand, know that you can start gentle exercise almost as soon as you return home with your baby—simply use your own intuition coupled with your doctor’s advice to find a balance that is healthy and appropriate for you.
It is actually in the 2-3 months after pregnancy where you will feel your strength coming back full-force, making this the best time to actually begin a specific weight-loss plan coupled with more vigorous exercise. Again, keep in mind that average weight gain during pregnancy is 25-35 pounds and typically a mother loses 12-14 of those pounds after giving birth. That leaves an average of 12-21 pounds of weight to be lost. Medical guidelines suggest that for optimum health, only 1 pound of weight should be lost per week, so take things gradually and value perseverance and patience over instant gratification.
On your journey to return to an ideal weight while providing your body and baby with the best, follow these simple tips to enhance your overall progress: First, drink 10-12 glasses of water daily. Eliminate sodas and other high sugar beverages. Water will go a long way, not only in purifying your emotions, but in cleansing your body at the cellular level, which will allow it to truly transform. Surround yourself with healthy snacks like raisins, nuts, and fruit. Avoid the temptation of processed foods by refusing to even let them enter the house! Eat lean meats, whole grains, and fresh vegetables. As your body allows, increase the amount of exercise you do every day simply by taking the stairs, parking far away from stores and eventually joining a gym.