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5 Ways To Get Your Body Back In Shape After Pregnancy

5 Ways To Get Your Body Back In Shape After Pregnancy

Pregnancy changes a woman in many ways.  Aside from experiencing the emotional challenges of growing a tiny person in her womb for 9 months, she will undergo physical changes in her body that may last for a while, sometimes forever. And while she sees these as but small sacrifices of motherhood, she will do anything to get her body back in shape.

What can a woman do to lose weight after pregnancy?

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1. Eat Right during Pregnancy

Just because you’re pregnant doesn’t mean you can pig out for 9 months. Don’t take the phrase ‘eating for two’ way too far. According to experts, pregnant women should gain just about 15 to 35 pounds (or 6 to 15 kilograms) in the course of her pregnancy. She should also avoid too much fatty foods and sweets and get healthy alternatives for her cravings like fruits and vegetables.

Studies have found that mothers who eat too much during pregnancy increase the risk of low IQ, eating disorders and psychosis in children. It’s okay to indulge in your cravings but it’s better to exercise caution and listen to your body and know when it’s too much.

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2. Give Your Body Time to Recuperate

Is it realistic or healthy to slim down right after pregnancy? The answer a big NO.  Experts are strictly against diet programs or heavy exercise during post-pregnancy.  Remember that your body is still in healing stage and you don’t want to rush things. You should give your body enough time to recuperate and restore normal processes. The healing stage can take up to 12 weeks or more, during this stage it’s important to avoid cutting calories and going into heavy exercises to lose weight.

3. Breastfeed

Breastfeeding helps you shed some extra pounds that you may have gained during pregnancy. Babies who have been breastfed also tend to be healthier than those who haven’t. Since breastfeeding can make you lose about 300-500 calories a day, it’s quite important to eat extra calories during your breastfeeding period to maintain an appropriate and healthy diet.

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However, just because you are breastfeeding doesn’t mean you can eat whatever you want. The best way to keep your weight in control is to have proper diet every day.

4. Get Plenty of Sleep

Babies have strange sleep cycles which make them oblivious to differences between day and night. They will doze off at odd times and become fully awake at the wee hours of the night. Sometimes they will sleep in short intervals ranging from 30 minutes to 4 hours. Because of this, a new mom may find it hard to rest. Not having proper sleep can upset your metabolism, making it twice harder to lose weight.

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If you don’t have someone to take turns with you caring for the baby while you sleep, you can sleep at the same time your baby is sleeping. Even if your baby wakes up for short intervals, idle resting is a good way to keep your energy high throughout the day.

5. Do Post-Natal Exercise

Want to get back your toned abs and perfect waist? A good post-natal exercise can help you return to your pre-pregnancy body weight faster. Post-natal exercises are usually simple exercises such as walking, water aerobics (after your bleeding has stopped) and light weight programs. It will also reduce back pain, leg cramps, constipation and improve your sleep. Exercise is also a good activity to improve your mood and cope with the various challenges of motherhood.  While mommy makeovers or post-pregnancy surgeries can promise a much faster shaping of your body, a good post-natal exercise can reward you well in the long run.

Examples of Post-Natal Exercises

  • Pelvic tilts
  • Bridge Exercises
  • Pilates and Yoga
  • Aerobic exercises such as running, biking, swimming

Featured photo credit: Freestock.org via unsplash.com

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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