Whether you’re a new mom or have had kids, caring for a newborn is no easy task. And when you have other work or home-related responsibilities to take care of, losing weight after pregnancy can seem impossible. Many new moms end up putting off exercising and sticking to a healthy diet, but the first few months are crucial for postpartum weight loss.
While working with a weight loss coach is one of the most effective ways to lose weight after delivery, various other factors come into play. Here are some of the main ways to stay motivated when trying to lose weight postpartum.
Work With a Weight Loss Coach
While there are plenty of ways to stay motivated when trying to lose weight after pregnancy, it’s hard to ensure that you stay accountable. That’s where consulting a weight loss coach can help you build a routine that makes exercise and meal preparation a crucial part of the day. Sure, it’s easy to give excuses about how you were tired after your baby kept you up all night, but not when a weight loss coach is keeping track of your results.
Moreover, an expert weight loss coach can give useful advice and guidance on easy exercises to do while taking care of your baby, as well as quick but healthy meals so you don’t order fast food.
Set Realistic Goals
One of the main reasons mothers feel discouraged to lose weight after delivering their baby is that they have unreasonably high expectations. While there may be plenty of new moms who return to their pre-pregnancy weight just weeks after delivering a baby, not all bodies are built the same. Additionally, complications during pregnancy and the delivery (whether you had a c-section or not) can impact the rate at which you lose weight.
Hence, it’s important that women have reasonable expectations about weight loss after they’ve had a baby. And although the first few months are important for taking care of yourself, you may lose little or no weight around this time. That’s because breastfeeding can require additional nutrient intake.
Get Adequate Nutrition
Breastfeeding requires that your body gets about 400 extra calories per day. Now, it’s crucial that you’re getting these calories from the right foods. Ideally, you should get more protein and fibre. Additionally, make sure you stay hydrated so you feel full and are less likely to snack needlessly.
While drinking plenty of water is also good news for your metabolism, it’s no secret that adequate hydration can replace the fluids lost due to milk production. The general recommendation is eight glasses of water, but if you’re breastfeeding and exercising as well, you may need more.
Get Some Exercise
While getting plenty of rest after giving birth is part of any postpartum recovery plan, you should also aim for rebuilding your strength. A common misconception among women is that all exercise equals straining oneself after giving birth, but this isn’t true.
If you had a vaginal birth with little to no complications, you can start exercising as soon as you feel like it. Initially, opt for gentle exercises stretching and walking, or some light yoga. If you want to hit the gym for high-intensity exercise, it’s best to wait until you’ve gone through the 6-weel postnatal check.
Get Plenty of Rest
Taking care of a newborn can be very stressful, but many mothers, especially first-time ones, shy away from asking for help. This can lead to them feeling sleep-deprived and stressed, which can wreck havoc on their psychological health, put a halt to their recovery, and prompt them to snack on unhealthy foods to cope.
Instead of trying to survive on coffee and high-carb snacks, ask your partner to look after the baby for a few hours while you get some rest. Being well rested will lower your body’s levels of cortisol, a stress hormone that can cause fat accumulation when levels are high, and help you make better food choices.
Find Someone to Workout With
There are plenty of exercise programs where you can meet mothers who have just delivered their baby or are close to their due date. This is the best place to make friends who encourage and motivate you to lose weight postpartum.
You can ask your partner to look after the baby for an hour or so while you exercise, but if that’s not possible, you can choose workout programs where new moms can exercise with their babies. It offers a great opportunity to bond with your child while meeting your weight loss goals.
Conclusion
Postpartum weight loss seems like a challenge for many new mothers, but it doesn’t have to be. By setting realistic goals, prioritizing adequate nutrition, getting enough rest, and working with a weight loss coach, you can go back to your pre-pregnancy weight faster.
