Every new mom is keen to get her pre baby body back as soon as possible. But what they need to realize is that their body is designed to give birth and just sticking to eating healthy, moderate exercising and breastfeeding will help you get back into shape in no time. There’s a lot of pressure on women to lose weight fast but don’t stress too much on it as stress can prevent you from losing weight. Move steadily towards your goal weight and you will achieve result faster than you would have expected. Also, remember that you are breastfeeding and any diets can strongly affect the breast milk production. Therefore, we have come up with some tips that will help you lose weight without compromising your nutritional needs.
1 Don’t Exercise Before 6 Weeks:
Your body needs time to heal after childbirth. First 6 weeks of rest speeds up postpartum recovery & a lot of physical strain could also worsen lochia. Brisk Walking for 15-30 minutes at a stretch is fine though and can burn 100 calories by itself. Don’t over strain yourself. Your body has gone through something almost similar to a cataclysm so give it time to recover.
2 Don’t Diet! Give Your Body Calories To Recover:
Breastfeeding burns 500 calories, which is equal to an hour of running. Just eat healthily and strive for 2000 calories a day. Your body needs nutrients for breastmilk production too so don’t starve yourself. Remember, that breastfeeding mother needs more calories than a normal woman with the same BMI. This is because milk production and feedings take a lot out of your body. Therefore, make sure that you are eating healthy and also drinking lots of water.
3 Use A Belly Wrap
Belly Wraps provide proper abdominal support and help in shrinking back the uterus. It provides support and stability. Even though it won’t give you your abs back but it will definitely speed up the fat loss once you start working out. Belly Wrap also helps in controlling water weight and bloating, both of which are said to be the foremost precursors for your belly sticking out.
4 Include Yoga And HIIT:
Yoga will help your body get it’s flexibility and strength in no time. And HIIT burns up to 150 calories in 15 minutes. Since you are a new mom, HIIT workouts will be real time savers. HIIT workouts have been proven to be the most effective towards burning fat. Strength training works too, but it’s not advised to do so early on in your postpartum. HIIT not only burns fat at the time of exercise but continues to do so after. So, including 15-20 minutes of HIIT exercise in a day mixed in with a little bit of cardio is the best way to focus on fat loss.
5 Don’t Forget About Planks:
Planks will strengthen your core and glute muscles, the ones which have gained the most flabbiness. Do variations of plank exercises and try to include at least 4 minutes of Planks in your routine. Start with doing the planks for just 30 seconds and then increase the time according to your comfort. If you have had a C-section, then make sure that your doctor has given you a green signal for abdominal exercises.
6 Avoid Inflammatory Foods:
Inflammation decreases the activity of weight controlling hormone called lutein and thus causing weight gain. Reduce inflammatory foods such as sugar, trans fats, fried foods, vegetable oils etc. from your diet. Instead include foods that burn fats and speed up your metabolism like berries, whole grains, legumes, fatty fish, nuts, green tea, chili pepper etc.