Losing weight after having a baby can be one of the hardest tasks in the world to undertake.
You have given birth to a beautiful child who needs Mums attention at all times and the list of things to do can seem never ending. It is important that you take the time to look after yourself and remember that regaining your confidence and sense of pride in appearance is a good thing, not just for you, but for your baby too.
Here are five top tips everybody can follow to lose weight and get in shape once baby arrives.
SET REALISTIC TARGETS
During Pregnancy, your body changed and went through quite an ordeal. Unless you were the beneficiary of significant expert assistance or were particularly fit before and during your pregnancy, it is going to take time to return to its previous condition.
The good news is you can always get your body back to an even better condition than it was in before, but you must set small and manageable targets. For instance, the first goal may be to re-strengthen your core muscles or your pelvic floor.
You naturally burn calories when you breastfeed to produce enough milk for your little one. Breastfeeding mothers should find they have a great advantage losing weight provided they follow a moderate and progressive exercise regime, eat plenty of healthy whole foods and avoid skipping meals.
It is crucially important to eat a healthy diet and not over exercise or stress out whilst you are breastfeeding as this can release toxins into the milk. As discussed below, it is important you build up to a high intensity naturally, when your body is ready.
CORE COMES BEFORE MORE.
This topic is too large to cover in this short blog, but needless to say after childbirth there are numerous reasons to action a carefully considered core rebuilding programme before your race ahead with a conditioning and weight loss regime.
Join a local Pilates class or see a Pilates instructor to examine your core activation and determine if you have Diastasis Recti (separation of the abdominal wall) Pelvis Symphasis Diastasis (dislocation or separation of the pubic bones) or any other Post Partum conditions which require deeper attention.
Only once you are confident your core is prepared for a more intense exercise regime, should you make this step.
EAT MORE HEALTHILY, NOT LESS OFTEN.
This tip is important for everybody, but especially critical for new mothers who are breastfeeding.
Any diet which requires less than 1800 calories a day should be avoided as this is almost certain to be devoid of certain nutrients which are critical to yours and your babies health.
Rather than focusing on calorie quantity, your focus should be on calorie quality.
A diet high in nutrient dense foods such as fruits and vegetables, lean flesh proteins and low GI carbohydrates such as sweet potato, lentils and chickpeas should form the basis of your diet.
All refined and processed foods, which have poor nutrient quality and high levels of sugar, MSG and additives should be avoided at all costs.
A diet high in quality nutrients will allow your hormonal profile to return to normal, meaning you feel full and satisfied whilst experiencing better emotional control at the same time.
TAKE THE BABY PLACES.
There really is nothing worse than feeling trapped indoors and isolated after giving birth, and sitting around in your pyjamas is not good for your self esteem or your mood.
Get you and your baby out into local parks for lovely walks together, this gets good endorphins flowing, your blood pumping and your confidence lifted.
An active lifestyle is the first place to start if you are struggling to lose excess baby weight, and activity leads to activity. When you start moving more you will feel increasingly inclined to take on the more challenging aspects of a more intensive exercise regime