10 Tips to Lose Baby Weight
Now that you've given birth to your amazing baby, you might find that you have a few extra pounds that won't shift.
Better start dieting, right??!! Wrong!
The average weight gain during a pregnancy is between 20 - 35 pounds or roughly 9 - 16 kilograms. After giving birth, you need to take care of your body and yourself before thinking of any exercise programme.
The best way to lose weight quickly is cutting out empty calories. Empty calories have lots of fat and sugars that may temporarily give you an energy rush. But, these are missing vital nutrients and vitamins to keep you healthy for your baby.
So, first off, cut out cakes, sweets, alcohol, soda, pizza, hots, and other fast foods such as curries and chips.
The first six months will be a blur of feedings, nappy changes, and sleepless nights. By six months, your baby should be more settled so it's time to start thinking about getting yourself back to your old self!
Here are 10 tips to lose baby weight without resorting to fad diets or restricting yourself!
1. Add 'Superfoods' to your diet
You need to be extra sure that you are getting enough vitamins and nutrients if your breastfeeding. Breastfeeding burns about 500 calories per day so it's important to replenish those missing calories with healthy foods.
Start off by adding 'Superfoods' to your diet. What are Superfoods? Superfoods are nutritionally dense foods. They are mostly plant based but include dairy and some fish.
Blueberries, kale, lean chicken, beans, salmon, and sweet potatoes are all packed with vitamins. Salmon is especially good for you since it's rich in omega 3 fatty acids and has proven health benefits for your baby!
2. Snack wisely
Choose healthy snacks like strawberries, bananas, or nuts over crips, cookies, or cakes. Snacking does not mean going for unhealthy options. Plan ahead your shopping to include healthy snacks that you can eat while breastfeeding.
3. Breastfeed your baby
If you can breastfeed then do so. Breastfeeding burns several hundred calories per day and some woman have found that they reached their pre-baby weight faster.
4. Drink water throughout the day
Keeping yourself hydrated is important, especially when your breastfeeding. It also keeps you fuller for longer so you're less likely to reach for snacks.
5. Increase physical activity
Put the baby in the buggy and get moving. Start slowly and work your way up to a brisk walk. 30 minutes of physical activity, 5x a week will be enough to keep the weight down but don't use this as an excuse to snack. And remember, always ask your doctor before starting any exercise routine.
6. Get some sleep
As a mum, it's hard to get a good night's sleep with a new baby. There are plenty of ways to guarantee that your sleep will be interrupted whether it's teething to colds to midnight nappy changes.
However, try to get some sleep. A good 7 hours worth of sleep is enough to keep you feeling fresh and also helps you lose weight.
Speak to your partner about taking the 'night the shift' a few times a week or try to get your baby settled into a nightly routine.
7. Don't skip meals
It's tempting to rush in the morning and skip breakfast. Eating small, regular meals keeps you full and prevents you from snacking on unhealthy foods.
Skipping meals doesn't mean that you will lose weight faster. It causes your metabolism to slow down which means fewer calories are burned.
8. Set realistic weight loss goals
A pound a week is all you need to achieve your weight loss goals. Losing weight too quickly can cause you to lose vital nutrients that you need for breastfeeding and keeping yourself fit.
It took you 9 months to gain this weight so don't be so harsh on yourself.
Don't beat yourself up if you snack too much one day or don't lose the weight that you were hoping to lose. Stick to your weight loss goals and don't get discouraged.
9. Don't do it alone
If you find yourself losing motivation and need some extra help, join a new mums facebook group. Reach out to one of your friends to help with preparing healthy meals or to give you time to sleep. Remember your health is important too so don't be afraid to ask for help if you need help.
10. Join a post natal exercise class
Look around your neighbourhood for post natal exercise classes. These are specifically geared towards women who've had babies and are a great way to ease yourself back into shape.
Studies have shown that including resistance training into your weight loss plan reduces your chances of losing bone density mass and muscle loss.
You can find post natal exercise classes in your local park or gym. Some trainers will even come to your home so you can find one that fits around your schedule.
Now that you have read up on some tips for losing baby weight, create a plan and stick to it. Before you know it, you will be back to your pre-baby weight and you will feel fantastic.