Losing weight after pregnancy is challenging for many new mothers who want to get back to how they used to look.
The most important thing is to be realistic and patient; it took nine months for your body to get like it is. Your body has experienced amazingly difficult conditions and now your life has completely changed with the arrival of a demanding little human.
Getting back some muscle tone in your abdominals is a great first step; they have been stretched beyond recognition and need some help. Start with those pelvic floor exercises you’ve been shown. These muscles can be contracted at any time when you are sitting, standing or lying. Try to think about doing five slow contractions several times through your day. Gently work your abdominals: sit in a chair and slowly straighten your knees and raise your feet off the floor and hold for three. Repeat.
You are tired, exhausted and sleep-deprived, but some gentle exercise is going to help you feel better and will increase your energy levels. If you have an exercise machine at home, aim to do just five minutes, twice a day, while baby is sleeping or having a kick on the floor. Start out carefully and gently; you can increase the time and intensity as you gain strength.
If you don’t have machine there are other gentle workouts you can do. Go for a walk for 15 to 20 minutes a day; take baby with you or get someone to baby-sit for you. Other short workouts you can do are step-ups, jump rope, dancing, running on the spot and squats. Exercise briskly enough to increase your breathing and heart rate.
Watching your diet will help with losing weight after pregnancy. You might find eating 6 smaller meals or snacks beneficial. Include some protein with every meal; add fruit and vegetables and some wholegrain food. Have healthy snacks handy to avoid reaching for snacks loaded with sugar and fat; nuts or yogurt make a great snack to grab on the run.
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