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New moms are often sleep-deprived, overwhelmed, and already have many things on their plate. It’s often hard to know where to start when it comes to getting your body back after baby. I get it! There is a TON of conflicting information out there about how to get your body back after baby. It isn’t easy to know where to start if you’re not an expert. But getting back your pre-baby body doesn’t have to be complicated. Today, we’re bringing you some easy-to-follow postpartum health and fitness tips to help you bounce back after baby.
1 . Set realistic goals
When it comes time to get serious about losing the baby weight, make sure you keep your expectations in check. It’s tempting to set unrealistic goals and get frustrated when we aren’t where we “should” be. Although every new mom is eager to look like her old self again, it’s important to remember to be patient with yourself. Give yourself some grace and remember, you CAN do it. . . but it’s going to take time to get your body back. It’s recommended that about one pound per week is a safe amount of weight to lose postpartum and will not affect your milk supply or the baby’s growth. With the average woman gaining about 25-35 pounds during pregnancy and typically losing around 18 to 20 in the first month, that final 10 pounds will push your postpartum fat loss goal to several months after baby arrives
2. Do it at home
“Getting slim without the gym” has been a favorite motto of mine since becoming a mom. As you know, there are some days when getting out of the house to exercise is not an option. The good news is that you can still get fit in the comfort of your home. Don’t worry if you feel like you don’t have time to get to the gym. Remember, our goal is to do SOMETHING. And you can get a fabulous fat-burning workout in the comfort of your own home. Here are just a few ideas:
Hold baby and do squats and stationary lunges(no weights needed!) for your lower body.
Lift baby overhead (get ready for some giggles) to strengthen your arms and shoulders. Or lay on your back and do “baby chest presses.”
During those precious 30-minute nap times, grab some dumbbells, and get in a quick weight training workout while your little one sleeps!
3 . Embrace the endorphins
Exercise provides additional hormonal benefits to a new mom. In addition to lowering stress hormones and stimulating fat-burning hormones like HGH, exercise releases endorphins. Endorphins assist in easing the postpartum blues that almost every new mom encounters. Not only does it help with depression, but I also found just 10 minutes of daily exercise helps me sleep better. It also helps in relieving stress. As incredible as it is, having a new baby in the house can be stressful.
Even if you don’t have the time or energy to get back into a full training schedule, you can still take advantage of the feel-good hormones. Just squeeze in short 10- to 20-minute walks as soon (and as often) as possible.
4. Lift Weights
Speaking of weight training . . . if you’re ready to get your body back, cardio alone won’t cut it. This is the most often missed secret in postpartum fat loss. To lose the baby weight, you have to look past the cardio and instead look at the weights.
The most successful postpartum training plan incorporates a balance of activities, including leisurely walks, some HIIT, plenty of stretching, proper core rehabilitation (especially important for moms who have diastasis recti), and weight training. Cardiovascular exercise may get you to drop pounds, but you will stay the same shape.
Weight training is the #1 way to change the shape of your body. I recommend that moms do strength training 3 times a week x 30 minutes. This will help boost metabolism and balance metabolic hormones that help burn fat long after your workout is over. This will go a long way toward tightening and toning your body.
5 . Eat Right
Proper postpartum training must always be fueled by proper postpartum nutrition. Far too many moms try low-calorie, fat diets as they try to lose the baby weight. These diets don’t work, and they’ll often make you fatter.
As a new mom, your body needs maximum nutrition to recover from pregnancy, and if you’re breastfeeding, provide fuel for your baby. Immediately dropping your caloric intake to an unreasonable level isn’t healthy and may cause you to gain weight or cause long-term damage to your metabolism. However, you don’t have to count calories (I prefer to focus on quality over quantity).
To sustain your baby while breastfeeding and safely lose fat, it’s recommended to consume at least 1,800 calories per day. For a healthy baby AND mama, concentrate on well-balanced, healthy food choices that include foods rich in calcium, zinc, magnesium, vitamin B6, and folate. Remember to focus on foods that keep your hunger, energy, and cravings balanced. If you do that, the caloric intake will take care of itself.
6 . Find some accountability
Whether through friends or family (or awesome women in an online community), social support is key to reaching your long-term goals. We are social creatures by nature, and we feel good when we have someone who listens and can relate to what we’re going through. Consider getting involved with mommy and baby fitness classes (you can workout and bond with your baby at the same time) or join a group workout if you belong to a gym. Group training—both online and in-person—allows us not just to get a great workout but to develop and foster friendships, many of which reach beyond the walls of the gym.
If you don’t have a local group, connect with moms similar to you in an online group. If you need a friend, I’ll keep you accountable! The key is to establish a built-in support system and make sure you have someone to help you on your journey.
7. Be happy
Let’s start here. Seriously. You just had a baby—you have a lot to be happy about! You have plenty of time to focus on fat loss. Don’t stress how the latest celeb went straight from the delivery room to her size 0 jeans. Instead, take time to enjoy these moments and revel in the miracle of your pregnancy and the birth of your sweet bundle of joy. They say that time flies. And it’s true! You’ll never get these first few weeks back. Remember what truly matters, and don’t miss these moments by obsessing over a few extra pounds.