Thursday November 15, 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

Managing Weight During Pregnancy May Affect Child’s Bone Health

The team analysed prospective data from 2,167 mother-child pairs

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Pregnancy, autism
Weight management in pregnancy may affect child's bone health. Pixabay

There is no benefit for children’s bone mass if women gain weight during pregnancy, says a new study.

And this applies to both normal and overweight women prior to pregnancy, says Teresa Monjardino, lead author from the Universidade do Porto in Portugal.

Weight management strategies during pregnancy reduce child cardiometabolic risk such as diabetes and heart disease.

However, because maternal weight has an overall positive correlation with a child’s bone mass, pregnancy weight management could adversely affect child bone health, said the researchers.

The study, published in the Journal of Bone and Mineral Research, showed that in under and normal weight mothers, weight gain during pregnancy was associated with slightly increased bone mass at 7 years of age in children.

Pregnancy, air pollution
Weight management strategies during pregnancy reduce child cardiometabolic risk such as diabetes and heart disease. Pixabay

On the other hand, in the case of overweight or obese mothers, no beneficial effect of weight gain on bone mass was observed.

“Until recently, it was a widely held scientific belief that any weight gain from the mother during pregnancy would have a beneficial effect on children’s bone mass,” said Monjardino.

Also Read- Poor Aerobic Fitness Increases Risk of Diabetes in Kids

“Our study results corroborate that there is no benefit in gaining weight above the US Institute of Medicine recommendations for pregnancy weight gain for children’s bone mass, in both normal and overweight women prior to pregnancy,” added Monjardino.

The team analysed prospective data from 2,167 mother-child pairs. (IANS)