25 Tips: How To Lose Weight After Pregnancy The Healthy Way
With these celebrity mums posting amazing post-baby bodies, sometimes we can’t help but envy them. I always wondered how they did it.
Then again, considering they have fitness coaches, nannies and personal dietitians, it’s not surprising that they can easily and quickly spring back to their pre-pregnancy figure just like that.
But we can do it too, maybe just not as fast.
Here are some tips mothers swear by:
- 1. Do House Chores And Move
- 2. Drink Plenty Of Water
- 3. Avoid Temptation As Much As You Can
- 4. Bust Your Stress
- 5. Stay Realistic About Your Goals
- 6. Eat Healthy
- 7. Choose To Breastfeed Your Baby
- 8. Avoid Crash Or Any Fad Diets
- 9. Watch Your Diet
- 10. Take Naps And Sleep Well
- 11. Consume Healthy Snacks
- 12. Have A Fitness Or Workout Buddy
- 13. Load Up On Superfoods
- 14. Don’t Skip Breakfast
- 15. Make Your Wardrobe Your Motivation
- 16. Skip The Fast Food And Take-Outs
- 17. Have Your ‘Me Time’
- 18. Do Quick Workouts At Home
- 19. Try Six Small Meals A Day Instead Of Three Big Ones
- 20. Ditch The Preservatives
- 21. Walk As Much As You Can
- 22. Use What You Can At Home
- 23. Try To Schedule Your Exercise In The Morning
- 24. If You Can’t Help It, Limit Your Drink To One Glass
- 25. Avoid Slimming Drinks
1. Do House Chores And Move
Sometimes, we can no longer wait for the six weeks when we’re finally allowed to do some exercise. If you want to get started on shedding those excess pounds but still tired to do so, you can begin by walking around your neighborhood but don’t push yourself too hard.
You can slowly increase the distance every day. The important thing here isn’t precisely the intensity and effectiveness of the workout.
You just need to take the first step because most mums are extremely exhausted due to lack of sleep or too many things to do.
2. Drink Plenty Of Water
You’ve probably heard this before because it’s one of the most common and efficient ways of losing weight and staying healthy.
When you have so much on your plate, you might forget to consume around 8-10 glasses of water.
The reason for this is pretty obvious. When you drink, you’re not going to eat as much because you tend to feel full.
There have also been studies proving that it could aid in speeding up your metabolism.
So how do you know your consumption is enough? Your urine should be clear. And another thing, your bathroom trips should at least be every three hours.
3. Avoid Temptation As Much As You Can
Now, this part is a bit hard. Especially if you’re breastfeeding your baby, you tend to get hungry every few minutes.
I didn’t even realize I was snacking on everything inside the fridge!
So what I did was stop buying chocolates and chips during our grocery trips. You know when people say “out of sight, out of mind?”
Well, that’s true. If you stock up on calorie-laden snacks, you might end up munching on them from time to time.
Or if you’re craving something, just go for one portion or a small serving.
4. Bust Your Stress
We react differently but more often than not, just like me, you might crave salty or fatty foods like French fries, potato chips, cakes or ice cream. Also, your body would release stress hormones which can cause irritability, fatigue and for some, it’s weight gain.
That sucks, right? So you need to de-stress when you feel like you’re already on edge. A quick massage can do wonders for your body and overall well-being.
If you find it hard to take a trip to the spa, you can always ask your spouse to do it.
You’ll feel refreshed and energized in no time.
5. Stay Realistic About Your Goals
I used to think as long as I exercise and eat healthy, I could always go back to my pre-baby body right? Now, however, I had to redefine my weight loss goal since I learned to accept that my old jeans would never fit me again – mostly because my hips are wider.
I understand the pressure society puts on us and they even compare how we look like before we got pregnant.
But as long as you feel fantastic and healthy inside and out, embrace your curves and the beautiful body who birthed a tiny human.
6. Eat Healthy
This is easier said than done, I know. The recommendation that you should consume at least five portions of fruits and vegetables a day but we all know sticking to such diet is a bit tricky.
So do it as much as you can.
The key here is determination. Go for the salad even if the bacon’s smell already makes your mouth water.
Choose oats, chia seeds and strawberry for breakfast instead of hotdogs and muffins.
Yes, fatty foods are tastier but bear in mind that this is one step towards your weight loss goal. Take it one meal at a time.
7. Choose To Breastfeed Your Baby
If for whatever reason, you use formula milk, that’s okay. For breastfeeding mums, you could burn up to 500 calories a day – of course, this is depending on how much milk you produce and also your diet.
Even if your body burns that much but you keep on eating oily foods, then it would cancel off. Of course, when you add in healthy lifestyle changes, it could further your weight loss.
Besides, it’s fun and adorable to see the pounds you shed off go to your little one’s chubby cheeks, arms and thighs right?
Right now, you should visit this article to about the benefits of breastfeeding.
8. Avoid Crash Or Any Fad Diets
I was once lured into the ‘no carb’ hype, and the sad thing was that I ended up eating more unhealthy foods. And the worst part is, I still worked out.
Now here’s the problem, I barely had enough energy for a 25-minute exercise because apparently, my body’s primary source doesn't have enough supply. That’s the importance of carbs – they’re not as bad as others make it seem.
Besides, your body will only compensate by other means. Also, when you start depriving yourself, it will affect your mood and overall well-being.
When I subscribed to crash diet, I was always irritable and quickly annoyed.
9. Watch Your Diet
A healthy, low-carb diet is okay. You can toss away the cakes, sweets, cookies and soda. We all know they’ll just add more pounds.
Besides, deep within all of us, we know what we should eat to stay healthy and shed off the excess weight.
Fruits and vegetables – those are the keys. But if you’re not into munching greens, there are so many recipes which incorporate nutritious elements but still taste great.
Case in point: if you love pancakes, you need to try the 2-ingredient recipe.
Just mix banana and eggs and voila, a better alternative than other mixtures.
And you wouldn’t even need sugar!
10. Take Naps And Sleep Well
Yes, I am well aware that a trip to dreamland often becomes a thing of the past for most mums but what you can do is try to sleep when the baby dozes off.
I know we get tempted to do stuff like house chores or other things we can’t do when they’re awake. But, remember you have to take care of yourself first.
Also, aside from staying focused, recent research found out that well-rested people have higher chances of losing weight than those who sleep for just a few hours every day.
Yes, you definitely have more reasons to hit the sack when your child does.
11. Consume Healthy Snacks
Would you believe if I told you snacking isn’t all that bad and when you do it right, it can actually aid in burning fat? What you need is something that’s low in sugar but high in fiber and protein.
And the best thing about it is it doesn’t compromise the taste – nothing bland here! You can go for whole wheat cinnamon bread with raisins, Greek yogurt with raspberries, walnuts, or oatmeal and blueberries.
Does that make your mouth water already?
And wait, if you love peanut butter, you can spread one tablespoon on a banana.
That sounds delicious, right?
12. Have A Fitness Or Workout Buddy
This isn’t the same for everyone. I’m sure there are mums like me who prefer to work out alone than in the company of other people.
But for some, they get more motivated to work out if they have someone who shares the same goals.
You won’t be tempted to quit that easily and you will strive to push yourself harder. Keep in mind, however, it should be ‘less chat, more exercise.’
Besides, it’s like double the fun. You will most likely look forward to gym sessions or even just a quick run around the block.
13. Load Up On Superfoods
These are all good for your heart and therefore your overall health as well. But what does it have to do with losing weight? This isn’t the first time I mentioned oats.
Aside from boosting your metabolism and helping burn fat, it also helps you feel full, so you don’t always munch on snacks. If you’re craving for something sweet, a healthy option is avocado (a half or quarter).
It’s loaded with fiber and protein and it aids in quieting your hunger.
You can just trade your chocolate bars or breakfast cereals with these and you’re all good.
14. Don’t Skip Breakfast
Although there are studies countering the long-standing myth that skipping breakfast could make you fat, it still makes sense that if you don’t fuel up at the start of your day, you’ll end up binging mid-morning.
You’ve already experienced that at least once when you’re so busy you forgot to eat and by 9 or 10AM, you’re already starved.
Another thing you can get from eating ‘the most important meal of the day’ is that you get more energy.
One good recipe is an egg wrap. Just put scrambled eggs, tomato, black beans, onion and spinach in a whole-wheat tortilla. You can top it with avocado and some salsa.
15. Make Your Wardrobe Your Motivation
This is one of my personal tips. After giving birth, I had two types of clothing in my closet: pre-pregnancy clothes and maternity outfits.
If I stick with the latter, I will not be motivated to eat right, work out and lose weight.
Although I already had it in the back of my mind that I might not get back to my 25-inch waistline, it still became an additional ‘push’ for me that I should at the very least try to fit into it.
Sure enough, my tops fit me once more but sadly, the jeans couldn’t because of my wider hips.
16. Skip The Fast Food And Take-Outs
Tell me if this sounds familiar. It’s almost dinner and you just finished doing chores or you’re so tired after work that you don’t have the energy and inclination to cook.
So you get the takeout menu and order pizza.I get it, we’ve all been there. Sometimes, you’re on your way home and see the big McDonald’s sign.
FYI, one Big Mac is 540 calories and of course, that doesn’t include the soda and French fries.
Think about how many hours you need to spend running or doing aerobics. Is it even worth it?
17. Have Your ‘Me Time’
This is in connection to de-stressing. When you’re drained and exhausted, you’re no fun to be with.
You get cranky and you could stress-eat because of it. Having a ‘me time’ doesn’t necessarily mean going away on a weekend.
It can be as simple as reading a book or watching a movie alone, having a pedicure or haircut, or getting together with your girlfriends. Going on a regular date with yourself gives you a much-needed reset.
If you start feeling great again, you’re going to ditch those midnight trips to the fridge or tempting dim sum deliveries.
18. Do Quick Workouts At Home
There’s no such thing as magic bullet when it comes to losing weight especially post-pregnancy. There’s no realistic product on earth that takes away your extra pounds while you do nothing.
But, exercising doesn’t mean you need to spend hours at the gym. You can use the treadmill or stationary bike, but if you want a more intense and efficient workout in just a few minutes, the Maxi Climber might be a good fit for you.
Right now, you should visit this article to read more about my Maxi Climber reviews.
It’s like burning fat while rock climbing but in the comfort of your home. You can just increase the intensity every day.
19. Try Six Small Meals A Day Instead Of Three Big Ones
The logic behind this is simple: you don’t starve in between and therefore, there’s less likelihood of snacking unhealthy foods.
You may not feel too heavy but you won’t also get too hungry by the next meal and end up binging on whatever food you see on the dining table.
Here’s a sample menu: Greek yogurt, canned salmon, whole wheat bagel with low-fat cream cheese, nuts and seeds, salad with green pepper, and quinoa fruit pudding.
The only downside to this is you have to plan it in advance so you can balance it out.
Then again, you can never go wrong with fruits in between.
20. Ditch The Preservatives
We know these chemicals are no good. They cause you to eat more and therefore gain weight.
But with our lifestyles, it’s hard to remove them completely from out diet.
Take this scene for example, and I am confident you can relate to it: you’re tired and in no mood to whip up a healthy meal so you open the cabinet, take out some canned goods and voila, dinner is served.
If you’re going through the same thing, I suggest making a 7-day meal plan so you can gather the ingredients in advance.
You can choose recipes with cooking time no more than 15 minutes, and you’re ready to go.
21. Walk As Much As You Can
If you can barely squeeze in time for any kind of workout at all, why not do it while spending time with the baby?
You’ve probably seen the internet sensation mum who exercises with her kid.
You can do that too. Don't forget to choose a pair of right shoes for walking
Try walking while pushing your baby stroller and while it doesn’t burn as much because it’s less intense, it’s still much better than just staying on your couch. It’s these little things that make a difference in your body.
You should click here to read more about benefits of using a tandem stroller in this article.
On the plus side, you also get to spend time with your little one while you’re at it. If you can, go for thirty minutes (you can do 15 in the morning and another 15 in the afternoon).
22. Use What You Can At Home
If you have stairs, you can run the steps and shed off the pounds. I understand that this tip sounds easier than it actually is and by your second ascent, you’d probably be ready to give up.
But take note, it can burn around 300 calories, of course, depending on how intense it is (you should consider the duration, how fast you ran and whether you frequently paused to catch your breath).
Your thighs and leg muscles will scream in pain but it will be worth it. Just make sure you won’t disturb the baby.
23. Try To Schedule Your Exercise In The Morning
By now, you probably already have an idea what time your little one wakes up. What I like to do since my boy usually gets up at 6 AM is I set my alarm at 5, drink my coffee and work out for at least 30 minutes.
It still gives me enough time to take a bath and prepare breakfast. The upside with this is that it will start becoming part of your morning routine.
Also, you’re less likely to make excuses (too tired or too busy) because you exercise when everyone’s still in bed.
24. If You Can’t Help It, Limit Your Drink To One Glass
Like me, you probably want to cap off your day with a little sip of white or red wine. It’s okay, it would relax your body and give you some idle time.
There’s no problem with that except if you overindulge.
You see, having alcohol in your system makes it harder for your body to burn the fat and consequently, shed off the excess pounds.
Again, I’d like to emphasize that there’s no issue with light drinking.
Too much of something is always bad and in this case, might add more to your waistline.
25. Avoid Slimming Drinks
This is based on my personal experience. Before, some of my friends gushed about this orange juice that apparently quiets your hunger, decreases your appetite and helps you lose weight; I tried it.
Keep in mind that I was no longer breastfeeding at the time. What happened is, while I didn’t eat as much anymore, I also didn’t have enough energy to go through my day.
And the worst thing is, I experienced insomnia for the first time in my life.
As it turned out, it was a rather common effect which, when you look at the bigger picture, will make you realize it’s not worth it.
It all boils down to commitment, dedication and hard work. Some, if not most, of the things on this list aren’t easy to do.
Eyes on your goal so you can stay focused. And another thing, don’t aim to lose weight quickly.
Instead, be determined to shed off the pounds in a healthy way.
I hope you learned something new from this post.
Share your thoughts with me!