Childbirth is a miracle, happening all over the world every second. Having a happy healthy baby is every parent’s wish.
Pregnancy is an amazing time for expectant mothers. In this time and age when infertility has reached alarming rates, being able to have a child is nothing short of extraordinary.
You have 9 months to prepare for the coming of your baby. Once the baby is born, some women expect to spring back into shape over the next few days. But... It’s not that easy. You have to let your body heal and gain its strength before thinking about getting back into shape. In fact, since cesarean rates have tripled since the 90’s, it means mothers now need time more to recover.
Once you have recovered from the delivery, you can start taking steps to lose the pregnancy weight, but don't feel rushed. Some women take a few weeks, whilst for others it could be over a year. No matter how long it takes you, here are some steps that will help you see results:
Before you begin any workouts or diets, get an “all clear” from your doctor. Typically a post-partum checkup at 6 weeks is the best time to ask your doctor about such things. If they think you’re not yet ready, listen to them. You have the rest of your life to work on your body, but only a short time to enjoy your newborn during this important stage in their life!
Breastfeeding is a way to bond with your baby as well as give them the nutrition they need. Breast milk is also known to boost your baby’s immune system, according to Today’s Parent. A lesser-known benefit of breastfeeding your child is that it can help reduce the size of your belly. In addition to this, doctors also encourage mothers to breastfeed their babies because it helps the uterus return to its normal size.It takes a lot of energy (calories) to be able to produce breastmilk, so by simply breastfeeding (or pumping) daily, you could be burning up to 500 calories a day extra.
Now that your little one is here, take advantage of your new little "workout partner!" Having a baby is no excuse to not be able to work out, in fact, there's plenty of ways to include your little one in on the fun. Cardio and weight training are great for helping to burn off those extra mommy pounds!. Go for a brisk walk twice a day, if possible. Push your baby’s stroller around, especially uphill. It will really get your sweat going! Cycling for 10km or spending half an hour on the elliptical while babe is napping will work up a sweat too, if you're able to invest in some equipment. Use your baby as a mini weight for some squats, lunges and crunches. Join a local "Mommy Group" and enjoy some much needed social time with other moms, while doing something active with your babes. Getting your heart rate up is the goal here, and it makes for some great bonding time.
Eating "for two" isn't only applicable while you're pregnant. It's just as important post-partum to ensure you're eating a healthy, well balanced diet to give your body the energy it needs to heal. And especially if you're breastfeeding, you need extra nutrition to produce energy for two! The food you consume directly affects the scales and your body composition. Often women deprive themselves of all carbs and fats, leaving them with just protein and fiber. This will affect your energy levels, making you lethargic. Consume a healthy, balanced diet when trying to lose weight post-partum, and remember that just because celebrity moms seem to be able to get back to shape at a ridiculous rate, that is not realistic nor healthy. Plus we don't all have thousands of dollars to spend on personal trainers!
As a new mom, you'll definitely have a lot less free time on your hands. If you haven't already, then sign up for a weekly healthy mealplan from Eat Your Cake. We recommend our Athlete mealplans for new or expectant mothers, to take the stress away from mealprep and planning for yourself, and to give yourself more time to spend with your new bundle of joy! Book a consultation to see how we might be able to help you.