Becoming a mother is a truly transformative experience for many women, and it’s one filled with love, joy, and many unforgettable memories. However, it’s no secret that pregnancy brings a ton of changes to the female body, and for some moms, it may bring a desire to shed the postpartum belly. For many, this journey isn’t just about looking better but also becoming healthier, regaining confidence, and setting the right example for the kids, as parents who are active raise kids who are active as well.
In this article, we’re going to talk about all the different ways to shed postpartum weight, with expert tips on how to do it regardless of the weather conditions (we will be sharing tips for colder weather as well as for warmer) or the ability to visit a gym. So, if that sounds like something you want to learn more about, then keep on reading.
Effective Exercises for Reducing Post-Pregnancy Weight Gain
Returning to exercise after childbirth is no easy task. However, if you take the right approach, the journey can be a bit smoother and easier. The first thing here is to be cleared by your doctor for exercise – usually, this happens around 2-3 weeks to a month postpartum, depending on the way your labor went. After you’ve been given the green light by your health provider, you can start with light workouts – 30 minutes to an hour of walking or the same amount of time on the bike. Once you feel comfortable with that, you can move on to light jogging for 20-30 minutes and some core exercises such as the pelvic tilt and plank. At this point, you may also start attending yoga or pilates classes that are not too intense if you have such in a gym close to you.
Approximately two to three months postpartum, you can get back into real action by going on longer runs and incorporating strength training into your weekly workout schedule. It’s of vital importance not to start too quickly and to ensure that you’re not feeling any discomfort before diving back into rigorous exercise. We don’t have to say that any sign of pain or discomfort is a signal to pay a visit to your doctor to ensure that everything is okay.
It’s also crucial to keep in mind that there’s no magical exercise that will turn you into a supermodel in a day. Consistency is the name of the game here – regardless of what you choose to do, whether that’s running, boxing, pilates, or yoga, you will need time to get to the shape you desire, so don’t rush yourself.
The Importance of Nutrition
We have to start off by saying that nutrition plays a vital role in any weight loss journey, and that is valid for your postpartum one as well. Consuming a balanced yet healthy diet that puts you in a slight caloric deficit is of key importance to losing weight, as the saying “you can’t outrun a bad diet is more than correct.”. With that said, it’s also crucial to not only obsess over the basic math of calories in versus calories out but to consider what your plates consist of – are you eating enough protein, do you consume vegetables and fruits multiple times a day, do you have plenty of healthy fats in your diet? All of these questions are extremely important because, as a young mother, you will want to be feeling your best at all times throughout the day, as looking after newborns is more than difficult.
If we have to summarize this information effectively, we can point to the following tips:
- Stay Hydrated: Don’t forget to drink plenty of liquids – electrolyte drinks, water, tea – all of them are vital for the right function of your body and are also key to boosting metabolism.
- Eat Enough Protein: This macronutrient keeps us satiated while also ensuring that all of the exercising we do leads to muscle.
- Limit Processed Foods: We’re not saying never eat cake or never take a bite of chips, but it’s good to keep those at a minimum. Try to soothe the sweet tooth by eating dates, high-percentage dark chocolate, or honey.
- Follow Your Caloric Guidelines: It’s not the end of the world if you overeat one day, but it’s vital to ensure you’re adhering to a calorie deficit, as that’s the only proven way actually to lose any weight.
Finally, don’t fall for the false advertising of products that promise to help you lose fat in 30 days or that are promoting some kind of detox. This is all marketing, and none of it is worth spending your money on – instead, stick to the basics of a good diet and regular exercise, and in time, the results will come.
In Conclusion
Hopefully, this article helped you learn the basics of how to lose weight after pregnancy. You should remember that the journey of getting to your previous shape is long and that, as we already mentioned, the most important thing to keep in mind is that consistency matters. Don’t push yourself too hard from the start; instead, give your body time and make sure to maintain healthy habits – you will see the results slowly start to show until you reach the point where you’re satisfied with the progress you’ve made.
