Thursday September 20, 2018

5 Healthy Ways To Get Back In Shape After Pregnancy

The number of calories your body burns depend largely on what you eat, so it’s sensible to fuel your body with healthy food

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Protein responsible for postpartum depression in pregnancy found
Protein responsible for postpartum depression in pregnancy found. IANS
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  • Getting back in shape after pregnancy can be tough for new moms
  • However, there are few tips which can help you get back in shape after pregnancy
  • These tips are easy and highly effective

Losing baby weight and getting back in shape after delivery is a hot topic. Most moms pack on extra pounds during pregnancy and want to drop them as fast as possible. However, don’t be too hard on yourself and don’t stick to all those crash diets. Follow these tips, and you will be able to get rid of excess weight without harm to your health.

Losing weight after pregnancy is not as tough as you may think it is.. Pixabay.
Losing weight after delivery is not as tough as you may think it is. Pixabay.

Breastfeed If You Can

It’s true that breastfeeding burns about 400-500 extra calories a day. Even if you just sit comfortably on your couch and feed your newborn baby, you will still lose some weight.

Sleep Well

Take a nap every time your baby does, laundry or dishwashing should be damned. Extra sleep reduces stress hormones and keeps your energy levels up.

Also Read: Smoking during pregnancy linked to asthma severity in kids

Eat Smart

The number of calories your body burns depend largely on what you eat, so it’s sensible to fuel your body with healthy food. Choose foods packed with lean protein, whole grains, and healthy fats. Include foods that are rich in calcium, omega-3 fatty acids, fibre, and protein into your diet. And cut down junk food. Try to keep your portions smaller and eat 5-6 meals in a day. If you often feel super hungry (yeah, that often happens with new moms) but don’t have time to eat a full portion, stock up on healthy snacks like cut vegetables, whole-grain crackers, nuts, fruit, and yoghurts. Also, drink at least 8-10 glasses of water per day. This will help you flush out toxins from your body and boost metabolism.

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It is important to eat smartly after childbirth to avoid weight gain. Pixabay

Exercise!

Exercises are great stress-busters! Long gone are those years when doctors kept women physically restricted after pregnancy. Six weeks after delivery are quite enough for your body to heal. Start with gentle 20-min workouts. Focus on basic exercises like stretching, jogging, swimming, or doing aerobics. A waist trimmer can come in great use since it will help you not only sweat out more calories but cinch you post-pregnant belly as well. If you don’t know what model to choose, we have prepared this waist trainers review for you. Yet, if you don’t have time to hit the gym, you can do weight exercises with your baby at home. For example, you can hold your little one close to your chest and do some lunges. However, it’s always sensible to take your doctor’s approval first.

There are a set of exercises which women can use after their pregnancy to reduce the excess fat. Pixabay
There are a set of exercises which women can do to reduce the excess fat. Pixabay

Move it, Move it!

If you are too sleep-deprived and can’t even think about exercising, start to walk more during your strolls. Walk a little farther every next day. It’s a great cardio workout. Also, you can start your day with dancing. It will not only improve your morning mood but also help you burn those extra calories.You and your baby will definitely have a great fun. To stay motivated during your way to a slimmer body, don’t buy new clothes! Instead, try to fit into your pre-pregnancy garments. You can even keep your sexy dresses at the front of your wardrobe. Work harder towards your goal and the results will come soon.

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  • BeFitMom

    Bad advice. Due to ligament laxity, which can last up to 6 mos. postpartum, jogging is high risk after pregnancy.
    Step one for new moms is to rebuild their core strength and stability, with special pp rehab moves, then transition to traditional exercises.
    Google BeFit-Mom to find out how to rehab safely.

Next Story

High Sugar Levels In Mothers Can Risk Obesity In Child: Study

Lowering a mother's blood sugar during her pregnancy reduces the birth weight of the child.

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Pregnancy
Maternal high blood sugar linked to obesity risk in kids. Pixabay

Babies born to woman with higher blood sugar levels during pregnancy could be at significantly greater long-term risk of obesity – even more than a decade later, a study has found.

The higher the woman’s blood sugar, the greater the risk of her child being obese.

The researchers suspect that epigenetic changes are likely to be influencing these long-term outcomes and those changes begin quite early in pregnancy.

Pregnancy
Maternal high blood sugar linked to obesity risk in kids Pixabay

“The mother’s blood sugar level during pregnancy is an independent contributor to the child’s weight and risk of being obese later in childhood,” said Boyd Metzger, professor at the Northwestern University Feinberg School of Medicine.

In addition, mothers with higher-than-normal blood sugar during pregnancy — even if not at the level of gestational diabetes — also were significantly more likely to have developed Type-2 diabetes a decade after pregnancy than their counterparts without high blood sugar, the researchers said, in the paper published in the journal JAMA.

Lowering a mother’s blood sugar during her pregnancy reduces the birth weight of the child, as well as the risk of pre-eclampsia — potentially life-threatening condition in which the mother has high blood pressure that affects her and the baby.

Pregnancy
The higher the woman’s blood sugar, the greater the risk of her child being obese. Pixabay

If not regulated on time, these can potentially increase the number of women and children at risk of acquiring lifelong chronic medical conditions.

“The results are important because they demonstrate that even women with mild hyperglycemia during pregnancy and their offspring are at risk of harmful maternal and child health outcomes,” said coauthor Wendy Brickman, associate professor at Feinberg.

“Research is needed to identify interventions that will improve the health outcomes of these women and children,” Brickman said.

Also Read: Weight Loss Tip- Chinese Medicine Ingredient May Help Reduce Obesity

The study evaluated children 10 to 14 years after birth in 10 clinical centers in seven countries: the US, Canada, Israel, the UK, Hong Kong, Thailand and Barbados.

The study included 4,697 mothers and 4,832 children. (IANS)