It is going to take time and effort to get your body to where you want it to be. However, just after giving birth, you may be wondering how to get that pre-pregnancy body back all while trying to adjust being a mom too! One important thing to remember is to be patient with yourself, you have just spent 9 months creating a beautiful human being into this world, and there is nothing more amazing than that!
These simple tips will support you in getting back to your old self again.
Remember to keep yourself hydrated. I cannot stress this enough! If you want to help burn belly fat and more importantly strengthen your body’s skin elasticity – nourishing yourself with enough water throughout the day will help in making this process a lot faster.
Aim for at least 8-ounce glasses per day, keep the water bottles next to you while breastfeeding or rooms where you will be able to have a gentle reminder to drink water throughout your day.
Get rid of the bad carbohydrates and choose superfoods that promote a generous intake of nutrients from fruits and vegetables, whole-grain bread and cereals, calcium-rich dairy products, and protein-rich foods such as meats, fish, and legumes.
This is going to be easy for you since as a new mom you will never stop moving. But why not add an effective and efficient way to burn the stubborn visceral belly fat too? Nothing burns calories easier and faster than cardio; opposed to the traditional aerobic exercise.
The right amount of cardio will help improve your metabolism so that you are burning more calories and belly fat throughout your day. Try 20-30 minutes of running, swimming, biking or lightly jogging to get your heart rate up.
Stick to whole foods, rich and packed with nutrients. In one study, obese women who followed a diet for eight weeks that was roughly 30% protein, 40% carbs, and 30% fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16% protein, 55% carbs, and 26% fat.
Although breastfeeding may help you return to your pre-baby weight faster, it is important to also consider multivitamin-mineral supplements, when dietary sources are marginal to help nourish yourself and boost your immune system.
Breastfeeding alone can burn 600-800 calories a day, but remember that you want to maintain a healthy lifestyle and not have the calories burnt from breastfeeding plummet back on!
When it comes to strengthening your body to build lean muscle mass, in addition to cardio, cardiovascular exercises such as strength training and weight lifting can help your body speed up your metabolism in no time.
You can implement this with your baby! Add them to your routine by simply doing a few lunges while you hold your precious one on your chest, or maybe behind the stroller on a morning walk, get creative!
There is growing evidence that links stress and obesity risks increasing after pregnancy. Try simple relaxation techniques such as yoga or deep breathing to help lower the levels of stress hormones such as cortisol, that is linked to belly fat.
Getting your body and mind moving can help reduce the visceral fat, the more your calm and patient with yourself, the easier it will be to make healthy lifestyle choices.
It may seem impossible to get a good night’s rest being a new mom but to get the extra pregnancy weight off, do not keep your body deprived of getting a good night’s rest. When you are tired, your body releases cortisol and stress hormones that actually promote weight gain and stubborn belly fat.
Remember to stick to the goal of achieving a healthy body weight, not just the weight loss that you gained during pregnancy. Calculate your BMI (Body Mass Index). A BMI over 30 is associated with increased long-term health risks including increased risk of developing high blood pressure, heart disease and other chronic medical conditions, as well as future infertility and miscarriage.
Increase the intake of healthy carbs such as whole grains, fruits, and vegetables. They can provide both energy and nutrients, such as vitamins and minerals, and fiber.
1 gram of carbohydrate = 4 calories, experts suggest that carbohydrate intake for most people should be between 45 and 65 percent of total calories.
Annu is best known for her authentic, non-judgmental teaching style and compassion centered self-love practices. She is instrumental in weaving ancient wisdom teachings of yoga into a modern-day practice aimed at serving people at all levels. Annu is dynamic in teaching Vinyasa, Hatha, Yin, Power Yoga, and Meditation. She is committed to finding key approaches to encourage the growth of the physical and spiritual self; helping others inspire thoughts into action in creating a life you deserve.
Laura is Greeniche’s in-house nutritionist. She is a yoga and Pilates instructor and is also an international health and wellness ambassador.Discover Laura
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