Learn How To Lose Pregnancy Weight After Having A Baby Learn How To Lose Pregnancy Weight After Having A Baby
You’ve spent nine long months with your little one growing inside your belly… Now, it’s back to the basics of abdominal exercise to get... Learn How To Lose Pregnancy Weight After Having A Baby

You’ve spent nine long months with your little one growing inside your belly… Now, it’s back to the basics of abdominal exercise to get that waistline back!

If you are a new mom, or a mom who would simply love to have flat abs again – here’s some great tips to get you started!

First 6 Weeks Postpartum

1. Right After Delivery, Wear A Belly Band!

If you’ve had a C-Section, find one that supports you and doesn’t hurt your incision area. Wearing one of these bands will help keep your stomach IN before you can do any exercises. The point is to have that support in your abdominal area to flatten your tummy and keep your stomach muscles tight! This can be done the first 6 weeks after your baby is born and then once in a while afterwards to remind yourself to contract your abdominal muscles and keep them flat.

2. Get Into Some Form Of Exercise SLOWLY

I had my son naturally, so my recovery time was relatively short. However, I DID take it easy the first couple weeks, going for only 15 minute walks as I felt comfortable. Start slow. Go for walks with your little one to get some fresh air, rather than power walk and starting too fast that INJURY could result.

3. Pull Your Abs In Throughout The Day

Imagine your navel drawing into your spine. This teaches your abdominals to hold themselves in and STAY THERE, which is very effective, even if you don’t have time for an abdominal workout or you can’t do any exercises quite yet. Hold for 10 seconds and release. Repeat throughout the day.


 

4. Focus On Healthy Eating Habits!

You may be exercising consistently, but you also need to look at your diet. Are you eating enough veggies and fruits? Are you eating lean meats? Are you including low-fat dairy in your daily meals?

Favorite “new” mom foods for energy and weight loss will include low-fat or skim milk, Greek yogurt (plain with honey or traditional), fruits (bananas and apples are all diet, energy, and busy-mom friendly!), tuna, grilled chicken, scrambled eggs, string cheese, Belly Bars, ground lean beef, foods with healthy fats made with olive or canola oil, original Cheerios, instant oatmeal with low sugar, and a piece of chocolate of your choosing 3x a week (you deserve a treat – which will also keep you from binging!).

Drop the soda pop (diet and regular) and drink water (add lemon for extra metabolism boosting effects) or green tea throughout the day to properly hydrate yourself. Stay away from diet pills and any significant calorie restricting diets especially if you are breastfeeding!

Remember: You need good energy to care for yourself and your new baby!

5. Breastfeeding? You Need 500 Extra Calories!

Breastfeeding DOES help you lose weight; however, you need to allow yourself 500 extra calories a day to maintain your milk supply! This is NOT 500 extra calories from the added 300 you need during pregnancy – it’s 500 extra before you were pregnant. Make sure these extra calories come from nutrients – not calorie – dense foods like a turkey sandwich, an apple, and glass of low-fat milk.

6. Multi-Task Your Exercise

Multi-tasking becomes automatic after you become a mother! However, so should your exercise. Play with your baby – all that lifting gives you excellent arms than any dumbbell can give you! Walk around more often rather than sit. Make standing become a habit rather than trying to find a chair all the time. When your baby is in bed, give yourself 30-60 minutes on the treadmill, elliptical, or stationary bike while watching the next episode of The Bachelor. Alternatively, find a wrap or baby carrier to strap your baby and go for afternoon walks where you (can burn some extra calories) and your baby can get fresh air.

7. Leave The Kitchen After 8PM

The more we eat towards bedtime, the more extra calories we won’t be using to be stored as fat. If you are very hungry at 7:30-8pm, have a protein source, such as a piece of cheese, glass of milk, 3oz of grilled chicken, 100-160 calorie whey protein shake, or a scrambled egg. Protein takes longer for your body to digest, meaning you’ll be fuller longer and you won’t spike your blood sugar where your body immediately uses the energy (calories) to be used for later.

8. Get On A Sleep Schedule

As a mom, it’s difficult to reach 7-8 hours of sleep a night, however, you NEED good rest to burn body fat efficiently and keep your energy high. Take naps when your baby naps, go to bed a little earlier – give yourself the GIFT of rest. When we get less than 5 hours of sleep a night, our cognitive abilities struggle along with our metabolism. The hormones leptin (the hormone that tells you you’re full) drops and ghrelin (the hormone that tells you that you’re hungry) increases, causing you to reach for sweets and way too much of them. Which leads to easy fat storage! When we do get sleep, however, our body produces the human growth hormone that burns fat throughout the night.

9. Consistency Is Key To Success!

Yes, having a baby around is very time consuming – however, you CAN make the time! Once you start getting into a routine of working out comfortably, make a point to work your abdominal muscles for 10 minutes three times a week and 5 minutes twice a week. This schedule will bring those abs back to their original state, even working towards that desired six-pack!

10. Keep Yourself Accountable

Websites that encourage healthy eating and fitness for moms are great to keep you accountable. Articles you can read, tips from other moms as well as message boards you can post on will help you find that motivation and encouragement to keep going and stay on track.

After 6 Weeks Postpartum

11. Got The OKAY From Your Doctor?

After your six week appointment, start with some good abdominal exercises that can help shrink that little “mommy tummy”. I personally recommend Pilates, ballet, and yoga that targets the abdominal region. My personal workout video recommendations includes:

  1. New York City Ballet: The Complete Workout, Vol. 1 and 2 for any moms wanting to stretch, lengthen, tone, firm their body.
  2. Denise Austin’s Mat-Based Workout Based on the Work of JH Pilates is more challenging but suitable for those who want to work on their core muscles of the abdominal and back as well as balance, flexibility and strength.
  3. For moms who wants to lose those post-pregnancy weight fast and whom your doctor already gives the okay, Jillian Michaels Yoga Meltdown is a stronger workout that will help you burn mega calories and shed those baby weight fast.

For additional weight loss results, I also recommend doing intervals for 30 minutes, 3 to 5 times a week for maximum results. An example of this method is biking on a moderate setting for 2 minutes, then pushing hard for 1 minute. Jogging for 2 minutes, then sprinting for 1 minute. Make your body ignite with a cardio/strength interval in there too – such as push-ups for 1 minute then jumping rope for 2 minutes, and continue. This is one of the most effective fat-burning methods out there and I personally use this method to burn fat faster than jogging for 45 minutes. You SAVEtime and give yourself an excellent after burn!

Need time to exercise? Ask for help! It’s tough being a mom, especially a new mom! So when you just want 20, 30, or even 60 minutes to yourself to get your workout in for the day, ask your hubby or family member or even a friend to watch the baby while you work out. If this can’t happen, remember that babies do take naps, so if you feel the energy to work out while your little one’s asleep, go for it!

12. After Breastfeeding, Try Metabolism Boosters

If you  have stop breastfeeding, go for all natural metabolism boosters that won’t negate that piece of cake you want to have, as these will boost your body’s ability to burn fat at a faster rate naturally. These lovely little helpers include: cayenne pepper, ginger , green tea, COFFEE (forget the creamer and sugar – but skim milk is acceptable!), grapefruit, apples, oranges, Greek yogurt (dairy, specifically), protein sources (lean chicken, eggs, whey protein powder), and a vitamin B complex (vitamins to boost energy in your body from the foods you consume).

For moms who want to lose those post pregnancy weight fast, remember this formula: have a healthy diet, go for 30-40 minutes cardio, 20-30 minutes strength training, and 10 minutes of ab work for 3-5 days a week, and you will see results!

Good luck, mamas!

Source: Mommy Edition

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  • missy

    October 6, 2016 #1 Author

    This was really helpful thankyou !

    Reply

  • Rahmon Mallard

    October 6, 2016 #2 Author

    I Believe that more women should do this

    Reply

  • Angela Bell

    October 6, 2016 #3 Author

    Breastfeeding also worked wonders for me!! Dropped 25 pounds in 3 weeks! All baby weight

    Reply

  • Taneisha Richardson

    October 7, 2016 #4 Author

    This is great information I love it :)!!

    Reply

  • Tiana

    October 7, 2016 #5 Author

    Great tips, with this routine everyone a be back fit

    Reply

  • India

    October 7, 2016 #6 Author

    Great advice. More women should be informed about this. I might share.

    Reply

  • Amani Washington

    October 7, 2016 #7 Author

    this is exactly what my sister did and she slimmed right out !!!!

    Reply

  • Tina

    October 7, 2016 #8 Author

    These are great tips .. Very helpful! Thank you!!

    Reply

  • Deshone Thompson

    October 7, 2016 #9 Author

    Mysister said these were all great tips !

    Reply

  • Sierra

    October 7, 2016 #10 Author

    Very helpful❤️

    Reply

  • Shawntrce

    October 7, 2016 #11 Author

    I Might Actually Try This I Been Trying To Lose Weight After My Second Child

    Reply

  • Nisey johnson

    October 7, 2016 #12 Author

    Thank you so much this is excellent was trying to drop my baby weight hopefully these tips help

    Reply

  • Diamond

    October 7, 2016 #13 Author

    Very helpful. I’m going to send this to my pregnant sister.

    Reply

  • Shoniqua

    October 7, 2016 #14 Author

    This is really helpful thanks.

    Reply

  • Dannazia Peterson

    October 7, 2016 #15 Author

    Very Helpful Tips Thanks💙

    Reply

  • Niqua

    October 7, 2016 #16 Author

    Omg finally , some tips to lose this baby weight !!thanks a bunch.

    Reply

  • Nathan Pena-Rivera

    October 7, 2016 #17 Author

    Wow that’s some great news to tell my cousin, she has been struggling to lose weight

    Reply

  • Krayana

    October 7, 2016 #18 Author

    Thanks this was really helpful will using these tips….

    Reply

  • Chamique

    October 7, 2016 #19 Author

    Been looking for tips for over a year no !!!
    Thank you very much 💕

    Reply

  • Chidera

    October 7, 2016 #20 Author

    I have been struggling to loose weight. Thanks for the tip. Will try it out.

    Reply

  • Ruby Iweajunwa

    October 8, 2016 #21 Author

    Thank you so much for this wonderful article. I have been looking for some ideas on how to loose weight Thank God for this.

    Reply

  • Tiffani

    October 8, 2016 #22 Author

    I lost ALOT of weight by breastfeeding daily it burns fat INSTANTLY

    Reply

  • Davonah

    October 8, 2016 #23 Author

    This was so great & helpful thank you!

    Reply

  • Thandiwe Anna Siyale

    October 8, 2016 #24 Author

    Morning. I still worry abt baby that didn’t get baby. Bec I want to pregnant. But I love baby too. Pls, help me. How?

    Reply

  • Katayre

    October 8, 2016 #25 Author

    I Think if you eat healthy & exercise, baby weight easily fall’s off.

    Reply

  • Jkailah Allen

    October 8, 2016 #26 Author

    Love the advise , but i didnt have no baby weight not a stretch mark nothing

    Reply

  • Teyona Carter

    October 8, 2016 #27 Author

    This is Very helpful Thanks !!!!

    Reply

  • Taylor

    October 8, 2016 #28 Author

    This was sooooo helpful I needed this !

    Reply

  • Karinah

    October 8, 2016 #29 Author

    I think if you strive to loose the pregnancy weight you will loose it

    Reply

  • Aunyae

    October 8, 2016 #30 Author

    I didn’t have a problem getting back to my usual size, but I recommend these tips to a friend she said it’s very very help full thanks 😁

    Reply

  • Misha

    October 8, 2016 #31 Author

    This Was So Helpful…

    Reply

  • Felix

    October 9, 2016 #32 Author

    Very insightful. Now mama can return to that lovely shape.

    Reply

  • Sharonda

    October 9, 2016 #33 Author

    Very helpful

    Reply

  • Desiree

    October 9, 2016 #34 Author

    Breast feeding definitely helps only because your burning off calories but also don’t have an appetite but u still have to eat healthy and eat small portions still

    Reply

  • Adrienne

    October 9, 2016 #35 Author

    This is very helpful thank you 😘

    Reply

  • Kenya

    October 9, 2016 #36 Author

    So Beautiful 😍😍

    Reply

  • Latavia

    October 9, 2016 #37 Author

    Very helpful. Ill take some of the stuff in consideration 😂

    Reply

  • Mikaila

    October 9, 2016 #38 Author

    Very helpful! I’m going to try this

    Reply

  • TaylorBain

    October 9, 2016 #39 Author

    This was so helpful because many moms stress of the fact of trying to “bounce back ” from their pregnancy.

    Reply

  • Ebony

    October 9, 2016 #40 Author

    My sister would really find this helpful, finally someone posted some helpful tips for women all around the world . #Iloveit

    Reply

  • Alexia boyle

    October 9, 2016 #41 Author

    Where was this when I first delivered? 😩 Extremely helpful, I will definitely be using some of these tips starting today.

    Reply

  • Jodi-Ann

    October 9, 2016 #42 Author

    This article was very informative and helpful. I have just now learned to take naps when my baby takes naps and I have more energy so hopefully I can get in the routine of some kind of exercise soon.

    Reply

  • Sequoyah

    October 9, 2016 #43 Author

    So beautiful 😍

    Reply

  • Shanell

    October 9, 2016 #44 Author

    My friend just had a baby think this would really help her a lot with losing the baby fat 😌 #GREAATT‼️

    Reply

  • Jessica Evans- Ferguson

    October 9, 2016 #45 Author

    I wish I read this after having my son 😩 I will remember this all after my next 😊

    Reply

  • Jessica

    October 10, 2016 #46 Author

    Wow very good information also if you want to just stay home try out jillian michaels dvds!!

    Reply

  • Marianna Sanchez

    October 10, 2016 #47 Author

    Something that also helped me was doing crossfit. I went from being 250 to 150. This info is great too!

    Reply

  • Makeisha

    October 10, 2016 #48 Author

    This Was Very Helpful For Me Thank You Also I Can Pass It Along To Friends and Family

    Reply

  • Shabrina Johnson

    October 10, 2016 #49 Author

    I wish I had known all this after having my baby 😔 but he’s only 4 months so ig it’s not too late 😏

    Reply

  • Shayla

    October 10, 2016 #50 Author

    Thanks That Helps A Lot😘

    Reply

  • Emontee

    October 10, 2016 #51 Author

    Breastfeeding can help

    Reply

  • teneisha holden

    October 10, 2016 #52 Author

    Great tips

    Reply

  • Danysha

    October 11, 2016 #53 Author

    This is absouletly correct…. I joined a boxing class three weeks after having my son and went from 204 back down to 150.

    Reply

  • Fatema

    October 11, 2016 #54 Author

    I think you should always eat healthy and get some excerise

    Reply

  • Gabrielle

    October 13, 2016 #55 Author

    Very great tips.!

    Reply

  • Tameka jones

    October 14, 2016 #56 Author

    Does this really work?

    Reply

  • Precious

    October 14, 2016 #57 Author

    Trying to do that now… I am three months behind but I am started changing everything

    Reply

  • Jenny West

    October 29, 2016 #58 Author

    I have been using Mummy magic weight loss tea three times a day and lost almost 35 pounds just in a couple of months.

    Reply

  • Leamsi guzman

    November 8, 2016 #59 Author

    while your pregnant you can also eat really heatly, and do excersize almost 4 times per week. my mom did that and now the baby is as healthy as she can be!

    Reply

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