Getting into shape is never an easy feat, but it’s even more tricky when you’ve just had a baby. Melinda Nicci, founder of the website and app baby2body.com, shares her tips. Just to note, always make sure to wait until you get the all-clear from your doctor before exercising. Starting up with exercise to soon after birth can lead to injury and discomfort that will set you even further back in your fitness goals.
The first step
Remember that you will regain some of your figure naturally, but it does take time. Your uterus takes six to eight weeks to shrink back to its normal size and it takes about a month to rid your body of the excess water weight. These natural processes won’t get you all the way back to your pre-baby body, but you can use them as great encouragement.
Get some rest
At least as much as possible for a new mum. Keeping regular sleep cycles helps keep your metabolism in balance and will make you less likely to reach for high sugar and high-caloric foods for energy.
Cardio is key
Start with cardio, because it’s a great way to build back strength and stamina for more intense workouts down the line. Even pushing a pram for 30 minutes can burn over 150 calories.
Watch your diet
The saying “abs are made in the kitchen” is so true. An important part of getting your figure back is treating your body right on the inside with the food you eat. Give your body loads of veg and fruit, lean protein, and whole grains for clean, lasting energy.
Double-act
Team up with your partner and make this a time for both of you to get in tip-top shape together. A recent study published in JAMA Internal Medicine found that people are more likely to develop and stick to healthier habits when their partner is doing the same.
Weight gain
Don’t be afraid of hitting the weights! Resistance exercises and weight training is all about building muscle tone – because the more muscle you have, the more calories you’ll burn. When it comes to getting your figure back, weight training will really help you get there.
Keep it fresh
If you don’t enjoy your current exercise routine, try something new. Try different fitness classes that are either social or get you excited about staying active. Having fun with exercise is so important for motivation and consistency – which are both key for getting your figure back.
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