Even though it may seem like a never-ending battle for most new moms, losing the pregnancy weight is VERY doable, through a proper post pregnancy workout routine.
Of course, you’re probably thinking you just want to throw those maternity clothes away as soon as possible. So you’re ready to go all-out to do whatever it takes to lose that baby weight – ASAP!
Unfortunately, for a safe and effective post pregnancy workout, you should do the exact opposite – that means taking it nice and slow.
This is because you need to ease your body back into exercise. You also have to give your connective tissues and muscles time to “shrink” back to their normal state. If you don’t, then recovery will only take longer.
Now in the past it’s always been thought that you should wait at least six weeks before starting a post pregnancy workout program.
But now doctors are agreeing that if you had a healthy vaginal delivery, then it’s okay to start moving right away with GENTLE, low-impact exercise. This is doubly true if you were working out before and during the pregnancy.
So what should you do?
Post Pregnancy Workout Nutrition
Here you’ll need to consider your eating habits.
Stick with the basics here.
Eat plenty of fruits and veggies. Eat lean meats. Good choices are chicken breasts, eggs, grass-fed beef, fish and turkey.
You’ll also want to get plenty of “good” fats. Great choices are avocados, nuts and olive oil.
Aside from that, you’ll definitely want to avoid tempting foods. This is a big problem, because during the pregnancy you became used to eating all those foods you craved. But now it’s time to reclaim your body after the pregnancy. So you’ll have to watch it.
Also, eat smaller portions. You’re no longer eating for two. Now it’s just you, so you’ll have to get used to eating less. Eating smaller meals throughout the day is a great way to stay satisfied AND keep your blood sugar levels stable.
Post Pregnancy Workout Exercise
The name of the game here is being patient and “slow and steady” wins the race.
It’s not a sprint. Your body just went through labor, so you’ll have to take it easy.
Start by walking every day. You can include your baby by putting him or her in a stroller and walking with them.
The important thing here is to be consistent and do it at least 5 times a week. From there, you can do gentle abdominal exercises like crunches. Just make sure you DON’T stretch your abs, because this can just make the recovery to a flatter belly a lot longer.
And always remember to resist the temptation to overdo it.
Finally, make sure you incorporate kegels into any post pregnancy workout program you end up doing. This strengthens the pelvic floor and is very important especially after the pregnancy.
Post Pregnancy Workout Weight Loss Goals
It’s important to realize that losing that baby fat is going to be a process. So set realistic weight loss goals and don’t get frustrated. Hang in there.
Post pregnancy, it is normal for women to lose up to ten pounds (the weight of the baby and placenta, etc.). After that however, it is reasonable to expect a weight loss rate of one pound per week, with healthy eating and exercise.
So don’t get discouraged if you hop on the scale and only see the needle move slightly. Remember, this is ultimately more about a lifestyle change, and incorporating the new member of your family into it!