Most pregnant women gain much weight during pregnancy. This is because they have to eat a lot in their pregnancy period. This is one of the things that make motherhood change you exhaustively. In addition to this, after having a baby, your clothing size, hip-width, and breast shape might be different.
Getting your physique back after having a baby does not have to be stressful. The days, weeks, even months can be quite a vortex after giving birth. You may be sleep-deprived and trying to focus on one of the busiest and important jobs in the world. At the same time, you are trying to get your smart and slim body back.
Before you panic or stress out, know that you certainly can get into great shape. However, know that you should not put too much pressure on yourself to get in shape after your delivery. It is important for you to give yourself the time and the support that you need.
Try the following tips to get back your pre-pregnancy body or a physique that’s even better than that:
Allow Your Body to Recover:
It is important for you not to rush back into a diet or fitness routine. This is because your body is in the process of healing after giving birth. Experts are also against going on a workout plan right after having a baby. Being a new mom, you should focus on taking the time to enjoy that new person in your life.
Give your body enough time to restore its normal process and to recuperate itself. In addition to this, getting in a good physique means thinking about your health first. It is necessary to understand that it will take time for your body to recover and to get in the shape you desire.
In pregnancy, women feel like they can eat anything, and there’s nothing wrong with it. Unfortunately, this leads to extra weight as well. Therefore, they have to change their way of thinking after the baby is born. When it comes to your nutritional needs, establish some rules to help improve your metabolism, and try to refrain from giving in to cravings.
Each of the following tips will help you improve your diet:
- Focus on smaller and balanced meals.
- Spread your calories evenly throughout the day.
- Do not forget to take breakfast because it is the most important meal.
- Add extra fiber to your meal.
- Incorporate rich sources of protein to control hunger.
- Eat fresh vegetables and fruits.
- Take in healthy fats such as avocados, nuts, etc.
If you are a nursing mom, then don’t shelve your prenatal vitamins. Keep taking them because your body needs those extra vitamins. Experts also recommend vitamin C, iron supplement, and CBD e liquid to decrease the chances of postpartum depression. You need the extra nutrients to make up for the energy that you’ve lost.
Breastfeed Your Child:
Breastfeed your child if you are able to. It is the fastest way to reduce your uterus to pre-pregnancy levels. Mothers who breastfeed burn an extra 800 calories per day. This can go a long way in helping you lose the extra weight. When you are breastfeeding, keep in mind that your body needs an extra 500 calories. Moreover, once you taper-off breastfeeding, your calorie needs will decrease eventually. This is the best time to adjust your meal to avoid unwanted weight.
Breastfeeding has so many benefits, such as:
- It drops your risk of breast and ovarian cancer
- It also protects the infant from illness and provides them perfectly balanced nutrition.
However, nursing moms require extra energy to make breast milk. This is why they can’t compromise on a healthy diet.
Maintain Regular Exercise Routine:
It takes 30 minutes a day for an average person to maintain a healthy weight. Since getting back to exercise is a gradual process, it’s best not to jump ahead. Unless your doctor approves it, you can always start with some simple exercises after giving birth.
There is a gap in your abdominal muscle after you give birth. This gap usually recovers within four to eight weeks postpartum. Before doing any kind of exercise, make sure that gap has fully recovered. Below here are some of the exercises you can start with:
- You can decrease your belly fat by doing pelvic tilts.
- To gain strength and flexibility, try yoga or Pilates
- Bridge exercises are best for abdominal and core muscles.
- Aerobic exercises will keep your heart rate up.
Once you start to settle in, get your body back in motion by taking short walks.
Lack of sleep can be the cause of several mental as well as physical problems. This is something very crucial for new moms. Not getting enough sleep will upset your metabolism and make it hard for you to lose pregnancy weight. Similarly, it also will drain your energy.
A baby’s need can impose strange sleep cycles on moms. Therefore, try to sneak in a nap when your baby is sleeping. Do not sacrifice your sleep in the early weeks as your body needs recovery more than anything else.