Sleep, drink water and set goals... 6 tips to help you lose weight safely after pregnancy

 

We all know the importance of exercising before, during and after pregnancy to help us maintain a healthy body and mind. 

 

In fact, exercising after giving birth can help with postnatal depression, increase your energy levels and can also help to restore muscle strength, but there are a number of things to consider before you even head out the door for your first run.

 

Apart from giving your body a chance to recover, you will need to be extra careful you don't push yourself too hard. 

 

If you do want to lose weight safely and effectively, bear the following six tips in mind: 

 

1. Get up and move

Your body won't be ready for serious exercise until at least six weeks after giving birth - longer if they've had a Cesarean section. A walk around the block is a good way to get started once it feeks OK. If it doesn't cause or exacerbate bleeding you can walk a little farther the next day. Do this until your six-week checkup, after which you should be ready to do 20 to 30 minutes of cardio 3 to 5 times a week. You can start with pushing a stroller 1-2 km for 30 minutes - you will burn about 150 calories.

 

 

2. Breastfeed

When you're breastfeeding, you need an extra 500 calories a day or about 2,700 total. But since breastfeeding burns 600 to 800 calories a day, even if all you do is sit comfortably and feed your baby, you could still be losing weight. Some lucky women can drop all their baby fat through breastfeeding alone!

 

3. Get sleep

Getting plenty of sleep has been shown to help with weight loss because you're not compelled to binge on high-calorie, high-sugar foods for energy. Strange sleep cycles like those forced on you by a newborn can upset your metabolism and make it harder for you to lose your pregnancy weight. Take a nap anytime the baby does - housework be damned! - that way you won't end up with a long-term sleep deficit, and you'll keep your energy levels and your potentially naughty cravings in check. Whatever you do, don't sacrifice sleep for exercise time in those early weeks. If you don't sleep enough, you won't have enough energy for satisfying workouts anyway.

 

4. Watch calories and fat

Say no to empty-calorie foods like fizzy drinks and crisps, as well as fad diets that eliminate entire food groups. Instead, fill your diet with a variety of nutrient-rich meals containing lean protein, whole grains, fresh fruits and vegetables and plenty of low-fat dairy products.

Going on a diet right after giving birth isn’t a good idea.To get your body back, you have to think health first - your body is working to repair itself. Eating small, frequent meals throughout the day will keep your blood sugar levels steady and help prevent you from overeating. And watch the juices! All the vitamin C you need for one day is in a small glass of orange juice. Any more than that and you'll be drinking unnecessary calories.

 

5. Drink water

Drinking plenty of water throughout the day prevents you from getting dehydrated and fills you up so that you don't eat as much. In fact, some research has found that it may speed up your metabolism. To see if you are drinking enough check the colour of your urine: If you're drinking enough fluids it should be relatively clear, and you should be going to the bathroom about every three to four hours.

 

 

6. Set a goal

You needed a target - and a deadline - to motivate you to lose your baby weight. Start slowly with a walk then a run and an exercise routine after your six-week hospital check up. Every week, try to challenge yourself with a bit more whether it's with a slightly longer run or lifting a heavier weight. Keep notes on all you do and try to progress. Many women find it easier to join a fitness club where they stick with the group classes. If you lose motivation quick this is the best thing for you, plus you have a trainer who look after you during the class and make sure you perform all the exercise correctly.  

 

Evee Parroche is a personal trainer with 13 years experience. She is Mum to a one-year-old and is also pregnant with her second child. She blogs at Fit Bumps and Mums, where she provides top tips for a fit and healthy pregnancy, and also healthy ways to get back into shape after having your baby.