Written by: Taylor Hastings,
If you are a new mother, an expecting mother, a soon to be expecting mother, or just somebody close to one, you may find yourself worried about physical changes associated with pregnancy. Weight gain is a completely natural part of the child bearing process and it is normal to have a different body type after pregnancy. Some women find that they even enjoy their newfound curves.
It is likely, however, that you want to regain any lean muscle mass lost during pregnancy while also losing excess fat that makes it difficult to live well. Here are 5 tips that can help you to do so:
1. Improve Your Diet
If you ate a lot of processed foods, snack foods, fried foods, and drive through take out meals prior to becoming pregnant, then you may want to change those habits. Even if you had a fast metabolism prior to pregnancy, that may change after pregnancy.
It is also important to remember that a lean body type does not mean a person is fully healthy. If you maintained a lean figure while eating unhealthy foods while you were younger, it is still important to improve your eating habits to bounce back physically after a pregnancy. Try to consume a diet rich in fruits, vegetables, lean proteins, and nourishing whole grains.
2. Keep Up with Hydration
According to Johns Hopkins University studies, drinking more water does in fact help people to lose more weight. Adequate hydration is extremely important before, during, and after pregnancy. Drinking water is the best way to stay hydrated. You can also improve your hydration by consuming fruits and vegetables with high water content.
These types of fruits and vegetables include watermelon, lettuce, and cucumber. Hydrating fruits and vegetables can also help to fulfill your micronutrient requirements which can change while pregnant or breastfeeding.
3. Use a Prenatal Workout Program
There are exercises that you can do while you are still pregnant that will make your postpartum bounce back easier. Prenatal exercise programs are specifically designed to help expecting women stay in shape and get back in shape after delivery. Participating in a well-researched, doctor-approved workout program can help you to stay healthy, energized, and comfortable during your pregnancy also.
There are stretches, muscle-group workouts, and cardio workouts that can be done during all stages of pregnancy as long as you work out carefully. Your prenatal workout program can also transition into a post-partum workout program once your new baby has been born.
4. Take Daily Walks with Your Baby
Daily family walks are a great way to get fresh air and encourage family bonding. They are also a great way to get a little bit of cardiovascular exercise in without having to hire a babysitter or worry about your child while with another family member.
Pushing a stroller or carrying a baby can add some excellent resistance to your workout, increasing the overall calorie burn. Try walking up gentle sloping hills for an added challenge if you are feeling inspired in that direction. Remember not to push yourself too hard. Walks complement any fitness program well.
5. Try to Get More Sleep
This can be intimidating for new parents, especially for first time parents. It is possible, though, to get enough sleep with a new baby at home. It is important to take naps whenever possible as a new mother. It is also important to make sure that you have adequate child care assistance in the home whenever you need it.
You may wish to split childcare duties with your partner. You may also choose to have a hired mother’s helper, a nanny, or a trusted friend or family member in the home with you in order to help with childcare, so you can sleep. Sleep is an essential part of muscle recovery, mental health, metabolism, and other body processes that help with weight loss and physical bounce back.
If you follow these tips, you may find it to be easier than you think to bounce back to a great physical shape after a pregnancy. In fact, you may even be more pleased with your body type after pregnancy than before. Always remember to respect your own physical limitations when completing prenatal and postpartum workouts, but make sure you feel confident and empowered in your capabilities too.
