Lose Baby Weight
There are some women who have no problem returning to their pre-pregnancy weight while others struggle when they want to lose baby weight. Once you have completed your postpartum recovery, then, and only then, should you prioritise losing weight.
How about you?
Are you struggling to lose weight after childbirth? You’re not alone.
What I don’t want you to do is get on some quick weight loss fad diet. I don’t want you to try some extreme crash exercise program while your body is still recovering after childbirth.
What I do want you to do is implement some positive lifestyle changes that you can sustain for life and keep that weight off!
How to Lose Baby Weight
1. Avoid the Gimmicks and weight loss fads
The weight loss industry is a huge billion dollar business.
There are that many weight loss, gimmicks and fads on the market that you will fall victim to the great sales tactics used by these companies to get you to buy their products.
To lose weight you just need to; exercise, eat healthy foods, reduce how much you eat and pursue a healthy lifestyle.
2. Eat Healthy Foods
It is very easy when you are buys caring for your baby to grab the closest snack out of the pantry. The problem is that this will become a habit and eventually you will find yourself foods high in sugar just because they are the easy option.
Instead, stock your pantry and freezer with healthy food options so that the next time you are hungry, you have a healthier food option ready-to-go.
This is also where you can get your support team (friends, family) to make some healthy treats for you.
3. Get strong and build muscle
When you get stronger your metabolism will speed-up which only helps you to lose more weight. You don’t have to go to the gym of lift heavy weights to get stronger.
My workouts include body weight exercises that you can do at home without any equipment.
4. Walk It Off with Baby
When the weather allows you to get outside, grab the stroller and take baby for a walk around the block. As your fitness improves, increase the distance and pace a little each week. Along with getting fresh air, these walks will help boost your mood.
Even better, ask a friend to go on a walk with you to make it more interesting as you chat away.
5. Set a Goal weight
Start by setting a realistic goal weight. Aim to lose 1-2 lbs each week and avoid running to weight yourself every day.
By having a goal, you will have a target weight to aim for. Your goal must take into account that your body will have changed significantly post baby.
6. Play with baby
Certain post-baby conditions, such as recovering from a caesarean, will require you to avoid exercises and movements in the first few weeks because they may cause further harm.
But when ready, you can join in one of my post-baby workouts in the comfort and privacy of your own home.
Besides actively recovering post-baby, my workouts will help boost your mood during those long days inside.
7. Remove Temptation with a pantry clean-out
Are you finding yourself filling in time by eating? You’re not alone! This is where a lot of women put on weight and find it hard to lose baby weight. What you want to do here is complete a full pantry and fridge make-over.
Get a big box and go through your pantry throwing away all junk food. The next time you are craving something, you will have a healthy option readily available.
8. Reduce portion size, little by little
How big is your plate? Do you always fill-up your plate with food? Our plates have become bigger and bigger over the years which has also made us eat more. Start by using a smaller dinner plate and over-time reduce the portion size you have.
You will soon find that these subtle changes will make a huge difference over time. Fewer calories in will be a great start!
9. Join a Mums and Bubs Class
While my PregActive online programs allow you to workout at home, I would still love to see you getting out and enjoying a mums and bubs exercise class.
I run several each week and not only are they are great way to work out with bub, but they are a great social get-together.
10. Stay positive
You will undoubtedly have set-backs and moments where temptation gets the better of you. Don’t’ stress about it. It’s what you do next in getting back on track that is important. You must focus on what you’ve accomplished so far and the weight you’ve already lost.
11. Eat a healthy breakfast before going to work
We all know how important eating a healthy breakfast is. If you go to work hungry, or nothing else besides your morning coffee, you will be more likely to grab that sweet treat from a local café or the convenience store on the way home.
12. Avoid the mid-morning and afternoon snack attacks
It is often the endless eating in-between meals that make it difficult for you to lose baby weight. We are programmed by society that we need to eat three main meals and also have a morning, afternoon and before bedtime snack.
You will be able to lose weight just by cutting out these unnecessary snacks.
13. Team up with a friend
You must avoid staying at home all day long. So why not find a friend who also shares your goal in losing weight to join you on your weight loss journey. You can book in days when you will go waling or do a postnatal yoga class together.
Can’t leave baby?
No problem, just do a Pregactive class at home.
To Lose Pregnancy Weight – Stop Eating On The Go!
Your lifestyle as a busy mother will be very hectic looking after your newborn baby. If you are ready to start losing baby weight, then one action point for you is to stop eating on the go.
I know there is endless running about to complete daily tasks. As well as looking after your other children and even the possibility that you are also committing time to working a job outside of the home.
As a result, more often now than ever you may find yourself eating on the go which is only making it more difficult to lose pregnancy weight.
The problem with constant eating on the go is that you may satisfy your immediate hunger but you will likely increase your food intake later in the day.
This will lead to the consumption of unnecessary calories and subsequently unwanted weight gain.
In fact, a recent study published in the Journal of Health Psychology backed this theory up as the researchers found that people who eat on-the-go may increase their food intake later in the day, resulting in extra weight gain and obesity.
Tips to Avoid Eating on the Go:
Plan your meals ahead and avoid impulsive eating or stopping by the local convenience store to grab something to eat. This is where your meal planner can help you.
To avoid a last minute scramble in the morning try and pack a healthy breakfast, lunch and snacks the night before and store it in the fridge.
Locate the healthy food stores near you. If you must eat when you are out then identify the stores or cafes that can provide you with a healthy option. If you are hungry and stop by any unknown cafe then you will likely select the convenient high-sugar option such as a muffin or banana bread.
While my post pregnancy weight loss program does not get you to count every calorie you take in, it is still advised to have a reasonable idea of the calories you consume.
If you are unaware of the calories in some so-called healthy food items you may be making your challenge of losing pregnancy weight more difficult.
Many of these items can contain a lot of hidden sugars without you even knowing it.
If you do not cook the food you eat then it is difficult to know just exactly how many calories you are consuming. Remember, most cafes or restaurants sell you food where they prioritise taste over the health rating.
Lose Weight after Childbirth
One of the greatest barriers to losing weight is making excuses and not being honest with yourself. Are you on a mission to lose weight after childbirth?
Have you allowed sufficient time for your body to heal and recover? First, you must you must overcome the dramatic changes your body has endured post-birth.
Then, let’s aim to lose that baby weight.
When you set-out to lose baby weight, you may find yourself finding excuses why you endlessly fail.
You need to attain a ‘healthy mindset’ towards weight loss that includes acknowledging the excuses you constantly make and then to positively address each one so that they are no longer a barrier to you losing weight.
Losing weight is so much more than just eating better and exercising.
Why Are You Making Excuses? Do You:
1. Like instant gratification and go for a quick weight loss option.
2. Don’t know how to lose weight.
3. Make excuses is easy for you.
4. Have your priorities wrong.
5. Are too busy.
6. Cannot afford a personal trainer.
7. Cannot afford fitness equipment.
8. Don’t have time due to work and family commitments.
9. Always make excuse about the weather – It’s too hot, too cold.
10. Find exercise boring.
11. Play the role of a victim of circumstance.
12. Live in a state of denial.
13. Can’t afford to eat healthy.
14. Believe you cannot lose weight because you’re hormonal.
15. Believe you are too out of shape to start.
16. Are too busy taking care of the kids.
17. Are just too unhappy and upset.
18. Have too many other priorities.
19. Have limited time available each day.
20. Don’t know how to start losing weight.
21. Don’t know anything about nutrition.
22. Believe you are too old to start.
23. Are afraid to fail.
24. Just hate exercise.
25. Are not a motivated person.
26. Believe you can always start tomorrow or next week.
27. Feel that nobody wants to help you.
28. Lack the required commitment to lose weight.
29. Can always find more enjoyable things to do.
30. Convince yourself that being overweight is not that bad.
31. Have a negative attitude so sticking to a weight loss plan is not for you.
How to Overcome the Most Common Excuses
I Do Not Have the Time!
1. Identify where you are spending most of your time.
2. Now try and reduce or eliminate unnecessary or unimportant tasks.
3. Devote time at the start of the day by getting up 30 minutes earlier.
4. Our PregActive workouts range from 5 – 30 minutes so you do not need to for hours.
5. Acknowledge the importance of prioritising your health.
6. Improve your time management skills.
7. Simplify your life as you may be taking on too much.
I’m Too Old!
1. You are never too old to exercise and get in shape!
2. Maintain quality of life by staying fit and healthy.
3. Exercising can help you maintain or improve mobility.
I Will Just Start Tomorrow!
1. Stop procrastinating and start today – even if it is a 5 minute workout!
I Don’t Have the Self-Motivation!
1. Our PregActive community is there to support and motivate you.
2. Commit to your weekly PregActive postpartum workouts.
3. Book in a weekly session with personal trainer.
4. Book in a monthly session with Dietitian.
5. Join a local gym with a workout partner.
I Do Not Have A Healthy Mindset!
1. Always consult your doctor before starting any new exercise program.
2. Exercise can help reduce stress so that’s even more reason to start exercising.
3. Often, the hardest part is starting!
4. As you improve your health and fitness the more motivated you will become.
5. Improving your health and fitness will also improve your mind!
6. Keep it simple and start with a short workout of 10 minutes.
I am Too Busy Looking after My Family!
1. Be active with your children when they go bike riding or playing at the park.
2. If you have very small children, push their pram around your local park.
3. Your deserve time to look after yourself!
4. The healthier and happier you are the happier your family will be!
I Am Too Tired!
1. Learn to prioritise your time and work out in the morning before you feel too tired.
2. We all lead busy lives these days and exercising will help boost your energy levels.
3. Exercise will also help improve your quality of sleep.
4. Initially, exercising may make you feel tired but in the long run it will give you more energy to take on life.
I Have An Injury Preventing Me From Working Out!
1. Work with your physio or doctor to identify forms of exercise you can do.
2. PregActive workouts are low to non-impact so are much better than running.
3. Swimming is a great form of exercise if you have to avoid high impact exercises.
4. Seek medical advice from your doctor or physiotherapist.
I Just Don’t Like Exercise!
1. The goal is to find an activity, sport or form of exercise you do enjoy.
2. You do not have to exercise for an hour or more – start with a 20 minute workout.
3. Our PregActive workouts add variety to keep you motivated and avoid boredom.
4. Many women do not enjoy exercising or going to gyms so you are not alone.
5. PregActive provides unique video workouts you can do in the comfort of your own home.
I’m Too Fat!
1. Firstly, if you are excessively overweight consult your doctor for advice.
2. Start with a simple 5 – 10 minute workout and progress form there.
3. Even more reason and motivation to start exercising!
4. Find your mental strength to lose weight and not give in!
I Can’t Afford A Personal Trainer!
1. If a PT is too expensive for you then join a group PT session.
2. Find a friend to exercise with you.
I Can’t Afford Fitness Equipment
1. Buying fitness equipment for your home gym can be very expensive.
2. Walking and swimming are two cheap or affordable ways to exercise.
3. Our PregActive programs do not require expensive gym equipment.
Buying Healthy Food is Too expensive for Me!
1. Fruit and vegetables can be quite reasonably priced at your local market.
2. You don’t have to buy ‘healthy food’ at so-called expensive health food shops.
1. You are important so prioritise time for you.
2. Communicate this goal with your family so they know when you are exercising.
3. Set and then stick with your weight loss goal.
4. Remind yourself how important your weight loss goal is to your health and happiness.