Lose Baby Weight Post Pregnancy
“I went from a size 14 to a size 4 and have lost almost 50 pounds” – Elizabeth B.
More and more women are learning that weight training is important to weight loss and is the key to toning and sculpting their bodies. Hitting the weights in addition to cardio exercise is very beneficial in the short and long term for weight loss and, more specifically, fat loss for women.
- In the short term lifting weights burns fat and calories, plus increases your body’s demands on calories for repair that are taken in for up to 36 hours after weight training.
- In the long term, muscle burns more calories than fat. It is possible that for each pound of muscle you gain, your body needs an extra 6-8 calories per hour to sustain it. That may not sound like much, but if you do the math, then that equates to enough calories for up to 15 lbs of weight loss over the course of a year. That’s just one pound of gained lean muscle tissue. If you gain at least 2-3 lbs of lean muscle. That could lead to 30-45 lbs of weight loss over the course of a year. Also, you will be toning and sculpting your body to look nice as you lose weight. This is just one of the reasons that it is easier for people in shape to stay in shape.
“I had tried all the other diets – Weight Watchers, Atkins, P90X” “I dropped from a size ten to a size two within 15 weeks”
So you have your special vitamins, and the sometimes long laundry list of things you can’t do. Pregnancy is unique – EVERY experience is different. Once again, if you’re healthy and have permission from your doctor, there is absolutely no reason for you to not be physically active during your pregnancy. Expectant mothers are no longer seen as “delicate little tulips.” You’ve got a serious challenge ahead and you must first and foremost keep your body (and your baby) healthy!
Many expectant mothers wonder what the “best” things are that they can do to stay fit during their pregnancies, (see phase one!) and the answer is simple – just continue doing whatever you were doing before you got pregnant. That’s why it is so important to start exercising before you get pregnant. Whether you are practicing yoga, training for a half- marathon, working on your barbell snatch or trying to get these booty gains, please keep doing what you’re doing!
As we’ve said before, each part of this process is crucial for getting your body back and to lose baby weight after having a baby. There will be days throughout each trimester of your pregnancy in which you will just not be feeling it. The first few weeks, it may seem near impossible to simply get out of bed, however, a 30-minute walk outside may help you feel more energized and could even take your mind off of that nasty morning sickness. As you progress to the “golden” second trimester you may notice that you can’t lift the same amount of weight, or you have to decrease the length or intensity of your workouts (and that’s perfectly okay!) Remember the goal is to remain consistent and listening to your body is the key to success here. Once you reach those final few weeks of pregnancy, there will be many people who will be inspired by your commitment to taking care of yourself and your baby. All of those back extensions and different squat variations not only help to keep your spine healthy and strong, but also help prepare your body for the physically demanding challenges of childbirth. All of those rows and curls that you’ve been doing (hopefully) will condition your upper body for the upcoming round the clock feedings. Even if your “workout” only entails a brief walk around the block, you will find how beneficial it can be both physically and mentally.
Finally we get to postpartum care. After the baby is born. Whether this is your first baby or your fifth, we know every delivery is different. Once given the “go ahead” by your physician, you are ready to get back down to business.
As with any fitness plan, it is always important to consider your caloric intake specifically if you are breast feeding. Adequate rest is also equally important in helping your body through this monumental task. From a workout perspective, we make sure your MMAP® is outlined specifically toward you reaching your goals after baby. Some women are content with taking it “slow and steady” while others are under a time crunch for whatever reason to lose baby weight (sometimes to fit into a bridesmaid dress for a wedding) or they just want their body back ASAP. There is no right or wrong reason, but as with any fitness plan, nutrition always plays a huge part. You definitely want to make sure you are getting enough quality calories to fuel your body and not compromise your milk supply. On the contrary, breastfeeding can burn up to 700 calories per day, but be aware that as soon as you stop breastfeeding or taper off, your calorie needs will plummet. In other words, you will have to stop “eating for two”.
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So whether you choose to take your sweet time to lose baby weight or take the super-fast track to lose weight post-pregnancy, you need to stay focused and consistent. This baby-making job is a very long and physically demanding process.
You will be most successful in taking that baby weight off if you take the time to get healthy before starting the journey. If you are already pregnant it is never too late to start taking care of your body and eating right. Finding or making the time to work out once you have children can often be challenging, but it is crucial for keeping your body healthy and your mind sane. When you feel strong and have more energy, there’s nothing the day can bring that you won’t be able to tackle head on and that comes in handy when there is a house full of little ones to care for. As the saying goes “when Momma’s happy everyone’s happy.”
As you can see, there’s no reason why, you would not get your body back or better six months from now. You might even be surprised when someone says, “Wow!” You look like you are in better shape now after having your baby than you were before you got pregnant!”. We won’t soften this up and tell you this can be achieved simply by breastfeeding and chasing after your little ones. It requires a lot of hard work to sport your honeymoon bikini only 10 months or less after giving birth but for some, it will be totally worth it!
Contact us today if you are interested in joining our post pregnancy exercise and nutrition program to lose baby weight.
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