Wouldn’t it be nice to shed the baby weight and fit into your old clothes now your little angel is born? Well, we found out a few handy tips on losing the baby weight from Sam Blakey of Ooberfit. Read on to find out how you can lose the baby weight effectively.
Although you might be eager to begin the efforts to get rid of the baby weight, you’ve got to hold your horses. For those who went through the normal birth procedure, you can only start doing some mild exercises when you are 4 – 6 weeks postpartum whereas those who got a cesarean section can only start at 10 – 12 weeks postpartum. For a start, do lots of walking or swimming, especially when everything has healed well. Once you’re comfortable, you can try out exercises that will strengthen and stretch the muscles affected by pregnancy such as your pelvic floor. In fact, doing Pilates will help realign your body out of its prenatal anterior pelvic tilt. Don’t forget to stay hydrated, especially in the humid conditions that we are living in and if you are breast-feeding too.
Did you know? You can also counteract the baby blues with exercise? In a recent study conducted by a group of Swedish researchers, it has been discovered that the feel good hormone, Endorphin, that is released into the brain when we exercise is not the only reason why we feel better after a workout. An enzyme produced by our muscles kills off a molecule that is known to cause depression too!
#2 Professional Help
It is very important to get the all clear from your doctor before you begin your efforts to lose weight, especially through exercising. Seek professional help from a post-natal fitness specialist and if your trainer is not a specialist, some help from a nutritionist would do great too. Do make sure that your instructor is aware of any special considerations or complications, such as pelvic floor or sacroiliac joint issues or DR; Vaginal tears and other multi-skeletal issues can also affect your recovery and speed of progression; they have to be taken care of to ensure these issues are not irritated or made any worse.
#3 Sensible Eating
Many experts argue that losing weight is 80% diet and 20% exercise. However, it also depends on the individual. “I have been working with a mum of twins who has lost 30kg over a six month period despite struggling with her diet, whilst working out a minimum of three sessions a week.” You can opt to get in touch with a good nutritionist that can look at your diet and suggest where you can make adjustments. Don’t worry; a good nutritionist would certainly factor in the things you love and not leave you feeling deprived. Plus, it is easier to follow a new diet in which you can still your guilty pleasures as compared to the one which brings little joy. If you are currently breast feeding, it is advised to not go on a strict diet as you are feeding not one but two people!
#4 Ample Rest
The arrival of a baby surely brings a change in your lifestyle. This includes waking up in the middle of the night for your baby’s feeding. Exhausting isn’t it? You might be keen to rid the baby weight ASAP, but don’t forget that getting plenty of rest is still the most important factor. Without adequate rest everything else will seem so much harder. In fact, you should concentrate on the demands of your newborn first and then find some exercise that works for you and your schedule, because the fitter you are, the more energy you will have and the more up-beat you will feel.
#5 Measurement Of Success
One of the biggest weight loss myths is that muscle is heavier than fat. This is especially towards those who work-out often and observe a change in the scales and blame it on fat turning into muscle. Sadly, this is not the case; a pound is a pound. Muscle is leaner than fat, a pound of muscle takes up less room compared to fat. So instead of measuring your success using the scale, use a tape measure. Besides that, you can also find a pair of jeans or a dress that feels tight on you and try it on again a month after your weight loss efforts. After all, doesn’t it feel great to feel something slip easily over your hips when it couldn’t even move an inch in the past?
Slow progress is still progress so don’t lose hope yet! A few ways to motivate yourself, especially towards your diet is keeping a food diary and constructing a vision board. This way not only that you would be able to take ownership of your eating habits you can also get motivations from the inspirational quotes, photos of your family and yourself when you were happy with the way you looked from the vision board.
#7 Goals & Targets
Last but not the least, set reasonable goals and targets and reward yourself when you achieve them. It can come in prizes such as treating yourself to a that new handbag that you’ve been eyeing for the longest time ever or a day out with your other half for some tête-à-tête. Here’s a few workout routines that you can check out. Don’t forget to get your doctor’s approval before engaging in these workouts!
At the end of the day, remember to pace yourself and be kind to your body after all it just gave you a beautiful baby. Do you have any weight loss tips? Share with us in the comment section down below.