Pregnancy is a beautiful journey, but it often comes with physical changes that can be challenging to navigate. Many new moms are eager to shed the extra weight gained during pregnancy but want to do so safely and effectively. I’ve been there and with all the hormonal changes and adapting to life as a mom, it can be tough. These are some of my favorite tips on how to lose weight after pregnancy.

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Is it harder to lose weight after having a baby?

Losing weight after having a baby can feel more challenging than typical weight loss journeys, and there are several reasons for this. Post-pregnancy bodies experience hormonal changes that can slow metabolism and increase fat storage. Sleep deprivation and the demands of caring for a newborn can also lead to higher stress levels and emotional eating. Breastfeeding mothers often also need to consume more calories to maintain milk production, which can make weight loss slower.

BUT, with a balanced approach, it is entirely possible to shed the baby weight over time. The key is to be patient and prioritize yourself and your health. Take it one step at a time momma.

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The best tips to lose weight after pregnancy.

These tips have helped so much during my weight loss journey, and they aren’t too different from regular weight loss tips either. The general idea is the same, with a baby in between of course. Staying consistent is the most important thing throughout this journey.

Start with a balanced diet.

Having a baby is a pretty big job and that means that your body needs good nutrition to help you stay on top of your game. When proper nutrition becomes a priority, it can go a long way toward your recovery and breastfeeding journey (If you are on one.) Instead of using extreme diets, try focusing on making simple changes that can go a long way in your journey.

Simple things you might want to focus on during your journey:

• Whole foods: Try fueling up on whole foods to make sure you give yourself the best opportunity. Eat foods like fruits, vegetables, lean proteins, and whole grains.
• Eat small, frequent meals: Eating smaller portions throughout the day can keep your metabolism active and lower your calorie intake slightly without feeling like you’re starving.
• Hydration: Water is one of the most important aspects of recovery and helps curb unnecessary snacking.

Make exercise part of your daily routine.

Let me make something pretty clear from the start, when I say make exercise part of your daily routine, I don’t mean that you have to spend an hour a day in the gym or on the treadmill. There are so many different ways that you can incorporate exercise into your day without it having to feel like some sort of punishment. Just get your body moving, in any way possible! Most importantly, listen to your body momma. It took 9 months to grow that baby, it’s going to take time to get where you want to be and that’s OK.

• Start slow: Gentle activities like walking, yoga, or stretching are great ways to begin.
• Pelvic floor exercises: Strengthening your core and pelvic floor muscles can improve your overall fitness.
• Gradual intensity: As you regain strength, add more intense workouts like swimming or light weightlifting to your weekly routine.

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Breastfeeding can go a long way.

Breastfeeding not only benefits your baby, but it also burns a ton of calories which can go a long way in your weight loss journey. Of course, the experience can be different for everyone but a lot of moms have claimed that breastfeeding has helped them lose weight. Like anything in life, there are pros and cons and in this case, the con is that you do eat more to maintain a healthy milk supply. At the end of the day, breastfeeding can go either way, so you might as well just enjoy the experience.

Get enough sleep.

I know, I know, sleep feels like a luxury at the moment, right? As annoying as it may seem, sleep plays a very big role in whether or not you lose weight. I used to hate when people said, “You should nap when the baby naps,” but if your goal is to lose weight, you might want to take that advice to heart. Trying to get some extra sleep during the day can be a great help in reaching your goal. A lack of sleep can cause increased cravings, elevate your stress levels, and disrupt your metabolism.

Set realistic goals for yourself.

For some people, they love their postpartum bodies and for others, it can be a struggle. I used to feel so uncomfortable in my own skin and I hated having to get dressed every morning. Every journey and experience is different, but you need to do what’s right for you and remember to take it easy. Set realistic goals for yourself and take it easy. Losing weight after having a baby can come a lot easier to some than it does to others. Don’t compare yourself to anyone else.

On average, losing 1-2 pounds every week is considered healthy. It took 9 months to put on all the weight during your pregnancy, so don’t expect to lose it all in 3 months. Take it easy, listen to your body, and enjoy the journey of falling in love with yourself again.

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Remember to track your progress.

This is probably one of the most important tips to lose weight after pregnancy and one people often tend to forget about. It can be easy to miss how far you’ve come if you don’t have any sort of reference as to where you started. Keeping track of your food intake, physical activity, and weight can help you stay motivated when you feel like giving up. Use apps or journals to track your habits and identify areas for improvement.

Conclusion.

To lose weight after pregnancy is not just about reclaiming your pre-pregnancy body; it’s about embracing a healthier, stronger version of yourself. Remember, every mother’s journey is unique, and progress may be slow, but every small step counts. Celebrate your milestones, stay consistent, and focus on your health and your growing family.

Happy Healing,

Your Wellness Warrior!