How to regain your shape post-childbirth
MANY women fear one thing as much as they dread the pain of childbirth — never getting their shapely pre-baby bodies back. And this can be especially stressful for new moms as they watch celebrities bounce back as if they had never seen the inside of a delivery room. But not to worry, says Gisel Harrow, personal trainer and fitness expert at Express Fitness, Liguanea. There are practical ways that can help women to lose post-partum baby weight.
“Having a baby brings so much joy, but it also takes a toll on the body. Because of the various changes the body undergoes to accommodate another being, it can take some time to regain the body you once knew. Women should understand that this is totally natural, and most experts suggest that you take your time to heal and lose your baby weight,” Harrow points out.
The general recommendation is that new mothers can start an exercise programme six weeks post-delivery. If you had a C-section, however, Harrow encourages women to get clearance from their gynaecologists before starting any exercise activities, in view of varying recovery times.
In case you don’t know where to begin, Harrow shares below a few surefire ways to help you regain your pre-baby silhouette:
1. Get moving: Yes, we know that fatigue and sleep deprivation make new moms groggy most of the time, but all you need to do is make a start. Keep your ultimate goal in mind! Exercising for a minimum of 20 to 30 minutes can significantly improve a woman’s energy level while contributing to weight loss, since this activity triggers the release of endorphins which spike energy levels. So a brisk walk, swim or a light jog can get you going until you begin to see results.
2. Eat balanced, nutritious meals: A balanced diet is absolutely critical for a woman in recovery. In particular, a woman should consume a diet rich in lean protein and vegetables, and should drink plenty of water to fuel the body.
3. Breastfeeding: The wonders of breastfeeding are legendary. Did you know that this practice can make you burn up to 500 or more calories per day?
4. Sign up at a gym: Join a gym and get a personal trainer. A personal trainer will motivate you to do targeted exercises that will help you get back in shape.
5. Find a source of motivation: Some women need more than just the desire to shed baby weight to become committed to the process. Some new moms, according to Harrow, get motivated by entering various competitions to keep them focused and driven – whether it be run/walks, mini-marathons, or even… bikini contests! Remember, though, that you must get proper clearance from your medical practitioner before participating in any such events.
6. Get as much rest as you can: Although you may not be able to get long hours of sleep, take advantage of baby’s nap time to grab forty winks, as sleep has been shown to contribute to weight loss. This way you will be able to recharge your energy tank, however briefly. And, if you are fortunate enough to have a considerate spouse, half your worries are over!
