Some women gain more weight than others during pregnancy, but for most, if not all, it proves to be very difficult to lose the extra weight after child birth. A well designed post pregnancy workout and dieting life-style will help alleviate this issue.
There are several things that comprise most of the weight gained in pregnancy. There’s the baby, who usually makes up around a third of the extra weight. The additional two-thirds of the weight come from the placenta, amniotic fluid, enlarged breasts, extra fluid, extra blood, expanded uterine muscle, and additional fat supplies required for the making of breast milk.
Knowing this, i want to explain the differences between “weight loss” and “fat loss”. When people speak about trying to lose weight, what they usually wish to accomplish is lose fat, and not necessarily lose weight, even though, generally, both of these come hand in hand. When losing weight, you should make sure you’re losing mostly fat rather than muscle, and that is what this particular article aims at explaining.
Considering this, and assuming you have the doctor’s OK for starting to exercise, below are great techniques for post pregnancy workout and diet lifestyle that can help you lose the extra fat.
Walking – Walking can be a very good low impact cardio exercise that assists in fat loss and does not require any equipment. It is typically good for both your body and mind. It’s a fairly easy exercise that’s enjoyable, stress-free, and you could do it while pushing your child in a infant stroller. It’s good to start out first with a 10-minute walk, and then progressively increase the amount of time, and the tempo you walk at. Three to four times a week is good enough.
Light weight training – Light weight training is a crucial part of post pregnancy workouts. Its benefits consist of well toned muscles and speeding up the fat loss process. Abs exercises like crunches or sit-ups will allow you to strengthen the muscles that could have gotten overstretched and weakened while pregnant, while other exercises like squats or push-ups enable you to use your body weight as resistance and therefore can be performed right at your house. This can be also used as a play session along with your baby by using the baby’s weight as resistance during some exercises. An example of this would be carrying your baby while doing squats. Another example would be lifting your baby above your head so that you can exercise your shoulder and arm muscles. Three to four times a week of 30-60 minute sessions are ideal for your goals.
Breastfeeding – We mentioned earlier that some of the weight gained during the pregnancy is fat that is necessary for the making of breast milk. Considering this, besides the nutritional benefits, breastfeeding will help you to burn up those fat storages as they are used for the creation of breast milk.
Healthy eating habits There are numerous changes that come with giving birth. New mothers are tired, hormones are all over the place, and they are adjusting to life with a newborn. This can quite easily lead to bad eating habits, that may leave you more tired and gaining weight. Fruits, greens, lean meats, whole grains, and foods containing good fats are some of the main things you should aim for. Avoid too much simple sugars and processed foods. As an alternative, go for whole foods and keep healthy snacks like nuts and raisins around for when you’re hungry. You should make certain your calorie consumption is enough for you and the baby though, but even with that, the lack of junk food and the healthy dietary habits will assist you to lose the excess fat.
Pilates and Yoga – Simple Pilates and yoga can be quite beneficial as part of a post pregnancy workout. They should strengthen the muscles and joints, increase flexibility, and may leave you feeling psychologically tougher and a lot more relaxed, enabling you to deal better with the stress that accompanies a new baby.
Perseverance and positivity – Weight loss is a relatively slow-moving process. You should give yourself at the very least a couple of months to see concrete results, especially given that it took you 9 months to gain the additional weight. Being persistent and positive will go a long way in getting you the results you desire.
To conclude, these are some of the steps you can take towards losing the extra weight acquired through being pregnant. Collectively, they form a combination of a light post pregnancy workout and a healthy lifestyle that will allow you to get your pre-pregnancy body back, and leave you feeling a lot better.