Monday July 23, 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

Being Positive During Pregnancy May Lead to Kids Being in Shape: Study

For the study, the researchers analysed responses from 7,000 parents about their personality, mood and attitude during pregnancy

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The results showed that a mother's psychological background during pregnancy is a factor associated with teenage weight gain. Pixabay

Did you know even your mood and attitude during pregnancy can have an effect on the body weight of your children when they grow up? A new study has found that teenagers are less likely to be overweight if their mother or father had a positive attitude during pregnancy.

Negative attitude, or a lack of self-belief in your ability to bring in changes to your lifestyle through your actions, may be associated with unhealthy weight gain in your children during teenage years, suggests the study published in the International Journal of Obesity.

“We’ve been able to show that a lack of self-belief in a parent’s ability to influence change by healthy eating, stopping smoking or breast feeding is a contributing factor to their child being overweight by the time they are 15,” said lead study author Jean Golding, Professor at University of Bristol in Britain.

For the study, the researchers analysed responses from 7,000 parents about their personality, mood and attitude during pregnancy.

Similar answers from their children at age of eight and the child’s fat mass measurement up to the age of 17 were also analysed.

Pregnant woman
Pregnant woman. Pixabay

The results showed that a mother’s psychological background during pregnancy is a factor associated with teenage weight gain.

The study examined a personality attribute known as the Locus of Control. It is a psychological measure for an individual’s attitudes towards their lifestyle and a belief in being able to change outcomes, such as health, through their own actions.

Someone with an external Locus of Control would feel that there is little point in making an effort as what happens to them is due to luck and circumstance.

Also Read: thyroid Dysfunction May Lead to Diabetes During Pregnancy

The researchers found that teenagers at age 15 had an excess weight of actual fat to the extent of 1.7 kg if their mothers did not think their actions would make a difference and held a laissez-faire attitude.

If their fathers had this attitude the excess weight of fat was 1.49 kg and if the child later thought this way the excess was 1.5 kg, the study said.

“This is important research for health campaigners looking to change behaviours and the next steps should be looking at the differences between parents who managed to change their Locus of Control compared to those who did not change,” Golding added. (IANS)