Now that your pregnancy is over, it’s time to get your body back and lose those extra pounds. However, you also have to eat well to make enough milk for your baby. For this reason, it’s important to be kind to yourself and lose weight gradually. Crash diets and weight loss pills are not the answer. Here are some easy steps to get back in shape after giving birth:
Have a Plan
A well-balanced diet and exercise plan can help you get back in shape, but the results won’t show up overweight. Be realistic and set attainable goals. Take small steps daily towards your goals. Determine how much weight you can lose in one month based on your age, overall health, and lifestyle habits. Figure out how you’re going to stick to your workouts, how you’ll deal with food cravings, and what steps are needed to clean up your diet.
Go on a Detox Diet
If you’ve overindulged while pregnant, now you can go on a detox diet. However, choose a plan that only lasts three to five days. This is not the best time to eliminate entire food groups or skip meals. A healthy detox diet is one based on whole, natural foods, herbal teas, green smoothies, and fresh vegetable juices. Eventually, you can add mint, lemon, or cucumber slices to water to get more vitamins.
Give up meat and dairy foods during your detox. Vegetables, nuts, seeds, and legumes contain all the nutrients required for optimal health. Just one ounce of almonds provides six grams of protein, 3.5 grams of fiber and nine grams of heart-healthy fats. Drink smoothies and freshly squeezed juices, make vegetable soups, and stay hydrated.
Commit to a Exercise Routine
Exercise is just as important as healthy eating. Not only it burns calories, but also tones your muscles and relieves stress. Once you return to the gym, you’ll feel stronger and have more energy. The key is to be consistent and stick to your workouts. The more active you are, the better.
As you recover from pregnancy, start lifting weights. In the first two weeks after giving birth, avoid performing exercises that directly work your core. Stay away from squats and lunges during the first month after delivery. These exercises are usually safe from week five. Your workouts should include 40 to 50 minutes of strength training and 10-15 minutes of HIIT or 20-40 minutes of steady state cardio.