The Ultimate Guide To Get Back In Shape After Pregnancy

Everywhere you look there is proof that women can come out of postpartum with a better and stronger body. It is important to understand that a better body doesn’t mean a skinnier body, your goal should be being healthy and feel good.

Pregnancy will change you for a lifetime, aside from experiencing the emotional challenges of giving birth, your body will suffer physical changes. The good news is that it is possible to get back in shape amid the 2,500 diapers your baby will go through in their first year.

So how to get back in shape after pregnancy?

Exercising during the postpartum period can be a great way to get back in shape and stay healthy for your newborn and yourself. Just make sure to walk and do Kegels until your doctor authorizes more strenuous exercises. This will usually take place after your postnatal check, between six to eight weeks.

Don’t go swimming until you have had your postnatal check and have had at least 7 days without any postnatal bleeding.

Shape after pregnancy

Start Walking

Walking is a great way to start as you can do it as soon as your doctor gives you clearance. Begin with a gentle walk, perhaps while pushing your baby in his/her lightweight stroller. This way you will get your body moving. Do it at your pace and slowly increase the time and pace of your walks. A good strategy is to boost your steps every 7 days by 10% as you get stronger.

Your goal should be to do a 30-minute walk every day. Remember, don’t do any strenuous exercise in the first 12 weeks after birth.

Walking

Kegels

It is important to do Kegel exercises since pregnancy. This type of exercise is amazing for making the muscles under the uterus, bladder, and bowel stronger.

They are recommended for both men and women who have problems with urine leakage or bowel control. A frequent issue after pregnancy and childbirth.

kegels
Kegels: Photo by usa.inquirer.net

How to do Kegel Exercises

You should perform Kegels at least 3 times per day.

  1. Sit or lie down with an empty bladder
  2. Hold tight your pelvic floor muscles for 3 to 5 seconds
  3. Relax the muscles and count 3 to 5 seconds
  4. Repeat 10 times

 

3. Eat Right

When you were pregnant you could have indulged in your cravings and get away with it. Even though, doctors recommended that pregnant women should avoid eating too many fatty foods and sugar.

But now it is time to improve your metabolic rate and start eating healthy. Start by eating a nutritious breakfast and spacing your meals.

healthy food

Make sure your diet is rich in protein and fiber it should include:

  • Nuts
  • Whole grains
  • Fruits
  • Vegetables
  • Low-fat dairy products
  • Fish
  • Beans
  • Skinless poultry
  • Lean meat cuts

4. Rest

It is important that when your baby is sleeping, so should you. Get a baby video monitor so you can rest better. When you sleep you keep your energy levels high allowing you to exercise better. Besides they help keep sugar cravings for energy control.

Remember, getting enough sleep is key to keep yourself moving through your waking hours. Resting is important to lose pregnancy weight.

Rest

 

5. Breastfeeding

Breastfeeding is a great way to lose some weight that you may have gained during pregnancy. Babies who have been breastfed are healthier.

Imagine you can lose about 300-500 calories a day just by breastfeeding. Keep in mind that every extra calorie you burn will bring you one step closer to your goal.

But don’t make the mistake to think that just because you are breastfeeding you can eat whatever you want. Being healthy and stronger requires a proper diet and exercise every day.

Breastfeeding

Bottom Line

Do not rush into things, give your body time to recuperate. It is not recommended to go on a diet right after giving birth. But avoid eating too much sugar and fatty foods.

Always think about your health first and ask your doctor when it is okay to spice up your workouts. Be patient. If you exercise and eat healthily the weight will start to fall off, might not be as quickly as you would like, but you will become stronger and healthy.