Carrying your little bundle of joy around for nine months is an exciting adventure, but it also leads to inevitable weight gain. Don’t sweat it! Here, eight fitness tips for regaining your pre-pregnancy body.
Walk every day
In an ideal world, moms would have enough time to hit the gym several times a week and shed those extra post-pregnancy pounds while their partner or family members are watching the baby. In reality, most moms find it challenging to even meet their daily tasks now that the baby is there, let alone find the time for physical activities. However, sometimes less is more, a short burst of physical activity can be as effective as a lengthy workout session. It can be as simple as taking your little one for a 30-minute walk with a stroller and really making it count.
Try HIIT exercises
Carving out the time for a daily workout can be tough for new moms, so it makes sense to choose workout routines that combine high-intensity exercises that last shorter. HIIT or high-intensity interval training can be a great way to lose that baby weight without committing to lengthy workouts. It involves exercising for about 20 seconds and then resting for 10 seconds, and repeating the process for a couple of rounds. Your body has enough time to prepare for the next exercise during that recovery break, and the exercises are very intense, so you’ll be burning all that extra fat while also saving precious time.
Make exercise fun
Let’s be honest – exercises can sometimes get boring. They can be repetitive and even painful, which is why they usually feel more like a chore than something you enjoy. If this sounds familiar, you can try to make your exercises more fun by introducing something new to your usual routine. Turn on your favorite TV show or put music on to create a distraction and forget that you’re exercising. You can also try an online dance workout such as Zumba and lose 1000 calories per hour! Or, do it like a modern mom and have some fun with Wii Fit games playing anything from tennis to golf to snowboarding.
Increase fiber intake
Other than exercising, you also want to make sure that you follow a proper diet. A nutritious, healthy diet rich in fiber helps support digestive functions, so if you’re not already consuming around 30 grams of fiber a day, be sure to increase your fiber intake. Keep in mind that there are two types of fiber – soluble and insoluble – and that they have different purposes. Soluble fiber (found in beans, seeds, oats, nuts) slows down the digestion and helps you feel fuller, while the insoluble fiber (found in legumes, vegetables, whole grains) speeds up your digestive system so it runs more efficiently.
Get enough protein
Protein is an essential component in your journey to a better post-pregnancy body. It’s a great tool in promoting weight loss and it helps boost lean muscle mass. Protein also plays an important role in repairing the muscles, which is why supplementing with best tasting protein powder presents a great option for moms looking to ease their post-workout recovery while at the same time boosting their performance. While the recommended protein intake varies from study to study, it’s best to aim for 60 to 90 grams of protein a day.
Increase water intake
Water is known for its ability to boost metabolic rate, which can be helpful in combating those extra pounds you gained during pregnancy. It’s also known to increase satiety, and drinking water before and during a meal can really reduce your appetite and support weight loss. What’s more, increasing your water intake helps promote clear skin, and it’s also going to aid you in post-workout recovery. Not a fan of regular water? Try infusing water with freshly cut pieces of fruit – you can enjoy the aroma, stay hydrated, and get some extra vitamins this way. You can also get cute water bottles you can carry around with you and make sure you always have water at the ready.
Meal prep on weekends
We’ve all heard about the numerous benefits of meal-prepping, but many of us are reluctant to try this new method. Some moms may see it as boring or time-consuming, and they’d rather do something else on weekends than plan, shop, and prepare meals in advance. However, many moms who’ve tried this strategy have noticed they’re more likely to stick with a healthy diet and less likely to reach for junk food. All it takes is preparing a couple of meals in advance and reheating them when hunger strikes. Simple as that!
Breastfeed your baby
Getting back in shape is sometimes a matter of breastfeeding your little one. Now, breastfeeding may not be an option for some moms. That said, those who do feed their babies with breast milk can reap some serious weight loss benefits. You can burn as much as 500 calories a day by simply breastfeeding your baby, sometimes even more, thus speeding up the post-pregnancy weight loss.
Looking good means feeling good, and as a new mom, it’s natural to want to be your best self now that you’ve got someone to look up to you. Stick with these tips and soon, you’ll be rocking your favorite jeans instead of just daydreaming about it.