Did you know that 60% of moms whose children are aged 1-2 years are still carrying around at least some of their pregnancy weight?
That’s because pregnancy weight can be the hardest weight to lose.
You’ve gone through some difficult changes over the last year. Settling in after you’ve brought the baby home can be even harder. Add losing weight to that and it’s probably enough to make you want to crawl under the covers.
Stop your worrying. As we’ll discuss, it only makes it worse.
Losing weight after baby doesn’t have to be difficult. It’s a matter of creating boundaries and guidelines.
Here are our top seven tips on how to start losing weight after pregnancy.
1. Get into a routine.
We’ve put this at number one because it’s one of the most important tips we can give. Routine is necessary not only for weight loss but for your mindset.
A routine gets the baby used to eating and sleeping on a set schedule and leaves you time to take care of your mind and body.
One of the biggest obstacles to weight loss is not getting enough sleep. A feeding schedule means better sleep for both you and baby.
The best way to do this is to set timers for yourself. If your baby needs to nap at 2:00 pm to make a 7:00 pm bedtime, set a timer on your phone to make sure you put the baby down at 2:00 pm.
If you get in a good routine with bedtime, you’ll be able to set the rest of your day based off of that. This means your child will sleep better at night, allowing you to sleep better.
Set your meal times and sit down to eat at those times, no matter what. Make it a habit to eat at your dining room table instead of slouched on the couch.
Be patient. It won’t happen overnight. So don’t worry if it takes a few weeks to establish your routine. Give yourself time and take it easy at first.
2. Breastfeed.
Okay, we’ve all heard this one before. But it really is true. Breastfeeding is better for you and your baby.
Note, we aren’t criticising any women who choose not to breastfeed. It’s not for everyone and sometimes there are issues out of your control that prevent it.
But if you can, you should give it a try. Because it will help you lose the baby weight if you choose to do it.
One thing that breastfeeding does is make you drink a lot of water. And we all know that water is super important for weight loss.
Plus, drinking water is good for you in general. It makes you less tired, it keeps your digestive system healthy, and it makes your skin look good.
Your body burns about 20 calories per ounce of milk it produces. That’s a huge plus to breastfeeding.
3. Use your baby to help you exercise.
You don’t have to be that women that jogs five miles every day with her baby in tow. But you can use your baby to help you exercise.
Get yourself a great baby sling and go for a walk every day. The added weight of the baby gives you a greater calorie burn. Plus, you get to be closer to your little bundle rather than having him lying in a stroller.
Sign up for a mommy and me exercise class at the gym. The instructors can give you great exercises that you can do with your baby.
Use your baby as a little exercise weight (safely, of course). Do arm lifts and squats while you hold her to add weight and increase calorie burn.
When the baby gets older, dance around and have fun with her. You’ll get some great smiles and laughs if you do your cardio while she watches.
4. Get out of the house.
We mentioned this briefly as an option when exercising with your baby. But getting out of the house is good not only for weight loss but for your mental health.
Many women get depressed after having a baby. This can range from mild to severe, and severe depression should be treated by your doctor.
If you’ve got a case of the “baby blues”, getting out of the house can be very helpful. Moving around outside your home stimulates your body and your mind and can help you break out of a funk.
Go shopping and buy yourself some new clothes or shoes or books. Whatever you like that makes you happy. Walking around the mall is a great way to get some cardio.
Join a walking group to get out a few times a week or arrange for the babysitter so you can go to the gym.
Sticking to an at-home exercise routine can be difficult. Get yourself a gym membership and make it part of your daily routine to go and get a workout. Even if you just hop in the pool for a few laps, every little bit helps.
5. Get a food journal.
If you’ve never tried a food journal, it can make a big difference. Not only can it make you aware of how much you’re eating, but it can also help you regulate when you eat.
Which goes right along with creating your routine. Make sure that you’re eating on a regular schedule.
It’s easy to get distracted when you’ve just had a baby. Your mind is fuzzy and your baby’s needs are most important to you. But never neglect to eat.
This is especially important if you’re breastfeeding. You need the energy to feed your baby and keep yourself going.
That’s where a food journal can help. It shows you when and how much you’re eating. It can help you navigate your schedule to accommodate meals better.
Be sure you’re eating enough at one meal to sustain you until the next meal. Snacking all day long is no good for your post-baby figure. So make your meals count.
6. Meditate.
Meditation is an incredibly powerful tool.
Most of us run around all day with our minds racing a mile a minute. We barely pause to make coffee, let alone give our minds a break.
But stopping for a few minutes every day to meditate can be the difference between post-baby weight and pre-baby weight.
Try meditating before each meal. Even if you have to lock yourself in the bathroom, take a few minutes, be grateful, and empty your mind.
Meditation gets you ready to eat. It keeps you from eating too much. And it slows you down enough so that you can appreciate your food.
7. Don’t put too much pressure on yourself.
You’re only human after all. Getting your life back to normal after having a baby takes time. Don’t be so hard on yourself.
When we put pressure on ourselves to lose weight, it makes us that much more anxious. The more anxious we are, the more stress our bodies feel. And the more stress we’re under, the harder it is to lose weight.
It’s a vicious cycle. Don’t put yourself through it.
Know that it takes time to lose weight, no matter what the circumstance. And even more so if you’ve just had a baby. If you’re relaxed and realistic about your weight loss goals, it will be that much easier to lose the baby weight.
How to Start Losing Weight After Pregnancy
Here’s a little recap of our top tips for losing the baby weight.
Work on getting you and your baby into a daily routine. Build time into your routine for exercise and meditation.
Breastfeed and drink lots of water. Create a food journal. And most importantly, don’t put too much pressure on yourself.
If you follow these seven tips to start losing weight, you’ll be back to your pre-baby weight before you know it.
We want to see everyone succeed in their weight loss goals. Our website is here to provide you with the information you need to successfully lose weight. Check out our tips and tricks blog for more articles like this.
