Losing weight after baby can often feel like a
daunting task. It’s easy to become
discouraged by the lack of movement on the scale or to feel unmotivated to
develop a healthy and effective plan for losing the weight and toning your
body. In this article, we deal with some
of the obstacles you may face in your post-partum weight loss as well as
providing some helpful tips to achieve your personal goals.
After the birth of your baby you can expect to lose
an average of 10 lbs. This is a result
of the birth of the baby, delivery of the placenta and loss of blood volume and
fluids. After that, a healthy weight
loss averages 1-2 lbs. a week although a breastfeeding mom may lose more. However, your body’s ability to shed fat
(especially that stored on the hips and thighs) may take more effort and
planning on your part before you see the results you want.
Your hormones play a huge role in your ability to
lose weight after birth. Sleep
deprivation is an unfortunate reality for most new mothers. The disruption of regular sleep causes the
hormone cortisol (often associated with weight gain) to increase. Moderate, chronic sleep deprivation is
associated with increased appetite but also with a decreased interest in
exercise. It is suggested that the lack
of sleep is disrupting the hormones that regulate glucose, metabolism and
appetite. As a new mom, what can you do
to counter this? The best answer:
Sleep when baby is sleeping, go to bed at the same time every day and ensure
that you are getting adequate rest.
Stress hormones, which are naturally released during
the post-partum period, may make you feel exhausted and overwhelmed, decreasing
your desire for exercise. Counter the
natural effects of these hormones through a commitment to exercising regularly. It will help you sleep better, reduce stress
and anxiety and have improved body image.
New moms are busy moms. The amount of work and energy you expend
caring for your new baby makes it very easy to neglect yourself. Skipping meals or eating infrequently is a
common phenomenon but it can also be a contributing factor to the lack of
movement on the scale. It may seem
counter intuitive, but eating will actually help you lose weight. Try these tips to boost your metabolism:
- Prevent
your glycogen levels from dropping and causing fat to be stored in your
body by eating small, frequent meals.
Eat every 3 hours to prevent this drop in levels, reduce cravings
and promote a higher metabolism.
- Plan
meals in advance to help keep you focused on nutritional requirements and
avoid reliance on last minute rushed meals that are often
over-processed.
- Consult
with a nutritionist to learn what it takes to build a healthy mommy body
and help ensure that you are getting adequate calories to sustain you and your
activities as a healthy, active mom.
They say you’ve got to move it to lose it! Sometimes the hardest part of your fitness
routine is simply making the decision to put your shoes on. Developing a support network with an exercise
partner or personal trainer can help you stay committed and motivated to keep
moving. Better yet, socialize with
active people. This will reaffirm your
own personal choices towards health and wellness and will help keep you on
track!
Establish a routine.
When possible, it is best to have set days and times for exercise -
discipline is essential for a successful exercise program. Activity in the morning will help to
establish a higher metabolic rate. It’s
a great time for cardio, a brisk walk or attending a fitness class.
Finally, shift your focus. As women, we often place the focus on goals
related to body image. While not
forgetting that a positive body image is conducive to elevating self-esteem, I
believe that taking the focus off losing a set amount of weight and inches will
actually help you achieve your goals.
Focus on the steps you are taking for your health - like feeling
energized and happy, improving sleep and developing better eating habits. Give yourself opportunities to be proud of
your body’s ABILITIES by completing fitness challenges - like running a certain
distance, walking every day or completing a sequence of strength moves. You will be surprised by the results!
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