Although you gave birth to your bundle months ago, strangers still come up to you, rub your belly and ask, “When is your baby due?” This makes your struggle to lose the baby weight even more disheartening. While it is certainly hurtful to have people thinking you’re pregnant when you’re not, the experience is not unique. Many women deal with this embarrassing issue months, sometimes years, after having their babies. While losing baby weight is hard, it is certainly not impossible. The trick is to eat right, exercise and get enough sleep so that the results you achieve are steady and sustainable.
How to Lose Weight Post-Pregnancy
Be meticulous about nutrition. When you’re dealing with stubborn fat, the first thing you should do is tighten up on your nutritional habits. Go through your eating plan and eliminate all the empty calories. This means bidding chips, cakes, sodas and sugary juices adieu. Once you do this, figure out how many calories you need to sustain your body. You can get a general idea of this by using a calorie calculator. These calculators can be found online and are simple to use.
If you are breastfeeding, you need extra calories to produce enough milk to feed your little one. Consult a licensed nutritionist who can help you create an eating plan that ensures you don’t shortchange yourself nutritionally.
Log enough snooze-time. Lack of rest contributes to heightened levels of stress, which can raise the level of cortisol in the body. When this hormone is present in high amounts, it can cause the body to hold on to excess fat. For ideal weight loss results, the National Sleep Foundation recommends logging between seven and eight hours of snooze-time per night. Of course, when there is an infant in the house, sleep is often elusive; however, if you want the best bang to lose weight, sleep is not optional.
Spread your meals out. Instead of eating three big meals during the day, spread them out into five or six smaller meals. Eating smaller meals can keep your metabolism revved up and keep you feeling satiated. In addition, spreading your meals out helps avoid the feeling of sluggishness after you eat. Instead of looking for the nearest couch to flop down on, you’ll be energetic enough to stay active.
Get enough exercise. Thirty to 60 minutes of moderate to high intensity exercise five days a week is ideal to lose weight post-pregnancy. Your workout routine should consist of a mix of cardio and weight training. If you are just getting back into the swing of exercise, start slow to give your body time to adjust. You might consider walking on the treadmill for 15 minutes a day for the first week, and then gradually increasing your time and intensity as your body adapts.
There’s no doubt that being stuck wearing your maternity clothes months after you’ve already given birth is discouraging. However, don’t let this keep you from achieving your goal to lose weight post-pregnancy. If you practice good nutrition, get enough sleep, get plenty of exercise, and eat smaller meals, you can put yourself on the right track, and reclaim your body sooner than you think.