Our body goes through many changes during pregnancy, including weight gain. For many, gaining weight is something they want to avoid, but it’s normal and even necessary for pregnancy. Not gaining enough weight can be harmful to your baby. But after you’ve given birth, those extra pounds can remain and can be difficult to get rid of. Returning to a healthy weight can be a challenge for new mothers adjusting to the changes of pregnancy and birth, but it’s not impossible to do.
It’s essential to remember that weight loss doesn’t and shouldn’t be instant. Aim to pursue sustainable abnehmen for healthier, longer-lasting results. Nutrition and food science expert Amélie Rudolf, M.Sc., notes that successful weight loss can be measured through developing healthy habits, feeling better, and becoming more active. Don’t focus too hard on the scale, but be patient and compassionate with yourself above all. For sustainable and healthy ways to shed your pregnancy pounds, continue reading:
1. Set realistic goals
You may be inspired when seeing how quickly some women bounce back after pregnancy, but remember that everyone’s body is different. As such, rather than focusing on losing weight using someone else’s routine, set realistic goals for yourself that are feasible for your journey. For instance, rather than pushing yourself to shed a lot of pounds quickly, focus on losing a pound a week through healthy habits for sustainable weight loss, which can be more doable.
When setting goals, remember how long it can take to get back to your pre-pregnancy weight, ranging from six months to a year or more. You lose weight at a unique pace, so don’t feel pressured if your results appear slowly. Goals aligned with consistency and feasibility can make the journey healthier and less stressful.
2. Gentle Postpartum Exercise for Shedding Pregnancy Pounds
Exercise is crucial for postpartum weight loss and management, but it can be dangerous if you’re overdoing it. There are special movements and breathing techniques that can help to simulate the healing process in your body. Plus, easing into training with low-impact workouts like walking are the right way to start. After some time you can start with your recovery phase and focus on gentle strength and mobility training after six to eight weeks.
If you gave birth through c-section, ask your doctor when you can start working out again. When you resume, practice caution by avoiding jumps and jerky movements, and instead, do slow and controlled exercises. It can be hard to find time to work out as a mom, so if you can’t regularly incorporate physical activity into everyday tasks, keep moving — but be careful not to overdo it. Find more information on here our blog exercising after pregnancy.
3. Balanced Meals for Weight Loss and Pregnancy Pounds Reduction
After pregnancy, avoid going on fad diets that encourage you to restrict certain foods to lose weight; these drastic measures are often unsustainable and can harm your health. Instead, focus on eating nutritious and balanced meals with the proper nutrients. Fruits and non-starchy vegetables, whole grains, lean proteins, and a healthy serving of fat can help you achieve an excellent balance for weight loss.
If you’re a vegan or vegetarian or thinking of going on a plant-based diet, pay attention to your vitamin and nutrient levels to ensure you don’t have a deficiency. Monitor your iron, vitamin D and B12, folic acid, and iodine levels on a plant-based diet to achieve balance and sufficient nutrition postpartum.
4. Get enough sleep
It’s not easy to get enough sleep with a new baby keeping you up, but sleep is crucial for aiding in shedding pregnancy pounds. Less sleep often leads to weight retention and increased cravings, especially after birth. It’s not impossible to get a good night’s rest with a newborn, but you have to be strategic about it.
Try going to bed early instead of using early evening hours for personal time or housework. It can be a bummer at first, but you’ll find that having more time for restoration when sleeping will leave you more energised during the day, making it easier to juggle daily tasks, baby care, and time for yourself. If it’s an option, you can also take sleep shifts with your spouse and take turns tending to the baby so you can get bigger chunks of sleep. If you have trouble sleeping, wind down with a calming bedtime routine to help you relax.
For more tips and guidance on post-pregnancy weight loss, check out the Move it Mama app.
Keep it Moving,
Birte
5. Balance for everyday stress
In the first weeks after pregnancy and even far beyond – life can be very stressful. Regular physical activity helps to create a great balance. With a good physical condition, which you build up for example through specific mom cardio training, you can master everyday life with a baby much easier. Relaxation exercises, like in our workout series Relax and Roll it Mama will increase your physical and mental well-being.
My tip: Install meditation like in Relax and Roll it Mama even after nightly breastfeeding: It helped me fall asleep faster.
I hope I could motivate you and
Keep it Moving, especially with exercise after pregnancy!
Birte
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