Motherhood is a wonderful experience, but it can really affect your body. Every woman wants to get back to her pre-pregnancy body, but pregnancy and childbirth can make this challenging. Hormonal changes, cravings, tiredness, and less mobility all make it hard to stay healthy. No matter how fit or health-conscious you were before, it might take a while to get back in shape after giving birth.
You might be eager to dive into heavy exercise to lose the baby weight, but it’s important to give your body time to heal first. The most important thing is to take care of yourself. Proper healing takes time, and while you don’t want to be someone who never loses the baby weight, starting too soon can be harmful.
Once you’re ready, it’s crucial to talk to your doctor before beginning any fitness routine. If your doctor approves, here are some tips to help you achieve your goals.
### Easy Ways to Lose Weight
The simplest weight loss tips often work best: watch what you eat and stay active. However, it’s the execution of these tips where people usually struggle.
### Watching What You Eat
Pregnancy often brings cravings for sweet or fatty foods, and many loved ones are happy to indulge these cravings. But once your baby is born, you need to get back on track to keep up with your growing child. Keeping a food journal can help you track your nutrients, vitamins, calories, and fat intake. It can also keep you accountable and help you identify any emotional eating triggers.
There are many apps and online tools that can make tracking your food intake easier. These tools also allow you to track your physical activity, weight, and set goals to monitor your progress.
### Increasing Physical Activity
Finding time for structured workouts might seem impossible with a new baby, but you don’t need a gym to stay active. You can combine bonding with exercise by taking your baby for a 20-30 minute walk in a stroller or carrier, which provides exercise, bonding time, and fresh air.
Playing with your child also burns calories without any planning. Even on days when you’re exhausted, try to push through. Exercise boosts energy levels and improves mood, which can help if you’re feeling down.
Any activity helps, but if you want to target specific areas, you can do simple exercises without any equipment.
### Rowing
Stand with your knees slightly bent and feet about 3 feet apart. Close your hands like you’re rowing a boat. Keep your hips and torso still. Raise your hands to chest level and perform 10 alternating reps for each side. For added resistance, use dumbbells or water bottles.
### Standing Diagonal Crunch
Stand with feet shoulder-width apart. Bring your right arm down and left knee up until they meet, then switch sides. Complete 10-15 alternating reps.
### Squeeze Then Reach
Stand with feet 3 feet apart and hands clasped. With knees bent and abs tightened, lower your clasped hands. Bring your hands up to the right side of your head while stretching your abs and extending your legs. Lower your hands, squeeze your abs, and bend your knees back to the starting position. Repeat on the left side for 10-15 alternating reps.
The key is to exercise 3-5 times a week regularly. While bonding with your child is essential, taking time for yourself is also important. Spending at least 30 minutes on yourself is not selfish; it helps you stay vibrant and healthy.
### Take Your Time
Remember, you didn’t gain the weight in a month or two, and you won’t lose it that quickly either. Don’t get discouraged if the scale doesn’t move as fast as you’d like. Avoid pushing yourself too hard too soon to prevent injuries. It took your body nine months to get to where it is now, and it might take nine months to get back in shape. With consistent effort and commitment, you will reach your goal.