Considering that most women gain 25 to 35 pounds while pregnant, losing weight is a must after child birth. Postpartum weight loss hinges on healthy lifestyle choices. It’s essential to clean up your diet, get active, and eat smart. Breastfeeding can help you burn extra calories. The key is to be consistent and stick to your plan. If you eat clean and work out regularly, you’ll get back in shape within months.
Follow these four rules for healthy postpartum weight loss:
Forget about Junk Food
Steer clear of fries, pizza, hot dogs, processed meats, soft drinks, candies, and salty snacks. Avoid any foods containing added sugar, trans fats, and white flour. As soon as you remove junk food and sugars from your diet, your energy will increase. On top of that, you’ll shed stubborn fat, focus better on your tasks, and have a stronger immune system.
Eat Quality Protein
Research shows that a high protein diet can improve overall health and fitness. It also suppresses your appetite and boosts metabolism, making weight loss easier. Additionally, this nutrient preserves muscle tissue while on a low calorie diet.
Make sure you eat quality protein, such as tuna, salmon, chicken, turkey breast, tofu, eggs, and low fat cheese. If you exercise regularly, have a protein shake or an energy bar before hitting the gym. Keep in mind that eating too little protein can lead to muscle loss, low immunity, weak bones, fractures, poor energy, and trouble learning.
Cook Healthy Meals
Since you’re taking care of your baby, you provably spend a lot of time at home. Use this to your advantage and learn to cook nutritious, low calorie meals. Try to recreate classic recipes using healthier ingredients. Use oat bran, almond flour, or coconut flour instead of white flour, replace sugar with stevia or cinnamon, and add more herbs and less salt to your food.
Strength training will help you build lean muscle and rev up your metabolism, leading to weight loss. If you’re like most women, you probably do tons of cardio. That’s a big mistake. For best results, lift heavy and limit your cardio to 30-40 minutes per session.
Train with weights at least four times a week to fully reap its benefits. Your routine should include bodyweight exercises, compound moves like the squat and deadlift, and isolation work, such as bicep curls and triceps extensions. Do some HIIT afterwards to speed up fat loss.