8 proven ways to help you lose baby weight
Posted July 7, 2016
Living comfortably within your own skin is difficult when you have had to share it with a baby for nine months. Learning how to embrace your new mom-bod and finding confidence with your new look post-childbirth can be hard, but there are simple ways to help you shed some of your baby weight off.
Below are 8 proven tips to help you get your body back and to help you feel comfortable within your own skin:
1. Say goodbye to diets
Instead of dieting, eat a well-balanced and diverse group of foods. Keep healthy snacks over junk food in reach and stock your fridge with apples, carrots, nuts and string cheese. Eat healthy foods to feel full, not to diet.
“It may sound strange, but going on an official "diet" could derail your post-pregnancy weight loss goals,” said Melinda Johnson, a registered dietitian and spokeswoman for the American Dietetic Association. “Feeling deprived of your favorite foods while you're already stressed out by your new role as mom could actually cause you to gain weight.”
2. Fill yourself with "superfoods"
New mother’s need to receive the maximum amounts of nutrients they can, especially if they are breastfeeding. Filling your diet with superfoods will help your body bounce back faster and help keep you full longer.
Seek foods that have essential omega-3 fatty acids, such as salmon, tuna, sardines and several other cold-water fish. If you are nursing, your baby will benefit and develop a healthy brain and nervous system.
Also fill yourself with calcium rich foods such as Greek yogurt and milk, to help strengthen and fortify your bones. As well as eating lean proteins (chicken, legumes and beans) that are low in fat and high in fiber to help curb your hunger longer.
Breastfeeding is undeniably beneficial for your baby. It has been proven to help boost the baby’s immune system, helps lower the baby’s risk of asthma and allergies and has been proven to lower ear infections and respiratory illnesses.
As a new mother, your body is burning around 300-500 calories to produce enough milk to feed and sustain your precious newborn. Not only is nursing benefitting the wellbeing of your baby, but it is helping you naturally lose weight on your own.
4. Find creative ways to move
Time is precious once you welcome a newborn into your home, and finding the time to work out for yourself becomes nearly non-existent. Locating a time to incorporate aerobic movement in your day-to-day routine can be stressful but it is definitely not impossible.
Target a 20-30 minute time slot in your day where you can get your sweat on. Your baby may be napping or temporarily appeased by their blanket, either way create short and intense workout combos (or try some of these) to help you hit the little time you have hard.
Taking the time you do have and using it to its maximum potential provides a list of multiple benefits to your weight loss track. "Exercise, beyond helping you lose weight, provides so many benefits to a new mom," Johnson said. "It helps with depression, it helps with the sleep issue, it helps in relieving stress and having a new baby in the house can definitely be stressful."
Water. Water. Water.
Staying hydrated is crucial for a new mother. Water helps cleanse your body by flushing out fats and toxins. Limiting your access to soda, juice and other sugary beverages will also help you stay on your weight loss track.
Due to a waking and unpredictable sleep schedule with your sweet new addition, you may have found a full night’s sleep is impossible to get these days. Your lack of sleep is detrimental to your weight loss goal. A sleep deprived individual releases cortisol and several other stress hormones that promote weight gain and late night fatty cravings.
The less sleep you have the less motivated you will become to get up and get moving. Combat the negative weight loss effects of exhaustion by napping with your baby. Sleep when your baby sleeps.
Everyone is rooting for you and is willing to help! Seek assistance from your doctor and a local dietician if needed. Create a support pact with your husband and close friends to help you feel encouraged and connected in your weight loss endeavor.
Create a walking group
Look around your community and friend groups and recruit a walking group. Strap your newborn into a stroller and take to the streets to keep you moving and active. Walking with company will help you enjoy your workout and will motivate you to get up and get out more often.
Hannah Rose is a story-telling enthusiast that finds joy in sharing insights and human experience. Connecting the world through written verse is a passion that drives her to pursue her journalistic endeavors.