Post baby Belly
Are you self-conscious about your post-baby belly? Are you ready to start losing unwanted weight and re-gain your body confidence?
Read this First
From the moment your baby is born, hormonal changes cause your uterus to contract, shrinking it back to its pre-pregnancy state. As a result, it may take six to eight weeks for your uterus to return to its normal size.
All the cells in your body that swelled during pregnancy begin to release the extra fluid, which is eliminated from your body through urine, vaginal secretions, and sweat. And the extra fat you put on to nourish the baby starts burning off (especially if you’re exercising).
The Focus of this Post
This post is dedicated to losing weight because you are just carrying too much unwanted weight and not because your body is still recovering. So, if your body is still healing from pregnancy then this post is not for you right now. I want you to focus on your postpartum recovery.
If your body has healed, then let’s get started and lose weight the right way!
8 Reasons Why You Still have a Post Baby Belly
Remember, this is to do with being overweight.
Losing weight is often a challenge that involves making some significant lifestyle changes when it comes to what you eat and how you exercise.
If you are guilty of one of the following then you will likely find losing weight a more difficult challenge than expected.
1. Do You Have An All Or Nothing Approach?
Extreme dieting or extremely high levels of exercising is not sustainable and is not healthy for you. You should participate in exercise workouts that you can continue to perform for the rest of your life as well as eating a nutritious and well-balanced diet.
Sustained weight loss will occur if you introduce changes to your lifestyle that you can continue to maintain.
Start with small goals and celebrate these wins!
2. Do You Fail To Devote Time To Yourself?
If you have a family to look after it can be difficult to find time for yourself to exercise or plan your meals. Your goal is to find at least 15 minutes each day to complete your exercise workout. By working out in your own home you can avoid wasted time driving to and from the gym.
Speak to your partner and see when they can help out to allow you this time to exercise.
3. Do You Eat Too Quickly?
Studies have shown that when you take your time in eating and enjoying your meals the more ‘fuller’ you will feel thus leading to you eating less. The act of chewing sends chemical messages to the brain that you are satiated or full.
4. Do You Have A Target Weight Based On Someone You Want To Look Like?
While many of us would like to look like that model in a beach bikini all too often it is not a realistic goal for many reasons. Yes, you can lose excessive amounts of weight on some of the fad diets being advertised but you will be unable to sustain such a rigid diet for the rest of your life.
Your goal is to identify how much weight you want to lose based on your body shape, height and what is achievable.
5. Do You Skip Meals when Trying to Lose Baby Weight?
It is easy to think that if you skip meals you will lose weight. The problem with skipping meals is that it can trigger lowered blood sugar levels thus causing you to be hungry and irritable which can result in overeating during your next main meal.
6. Do You Avoid Exercise when Trying to Lose Baby Weight?
Studies have shown that you be more successful in losing weight if you not only eat well but your also exercise. Our PregActive workouts combine a lot of exercises and movements that help to build muscle which leads to a more toned body shape.
7. Do You Fail to Plan Your Meals?
A meal planner can be a beneficial tool as it helps you to maintain control over what you eat and when you eat.
It also provides you with the ability to shop for only the ingredients you need and avoid last minute buying of unnecessary food items at the supermarket.
If you fail to plan your meals you may find yourself at home without any prepared meals ready to cook. As a result you will likely give in to temptation and order take-away.
8. Do You Eat Only Diet Foods?
So if you think you can only consume weight loss or protein shakes, bars or consume diet drinks indefinitely then you will soon find out that it is near impossible to sustain this type of eating.
What you will also find once you improve your skills in reading food labels is that many of these weight loss foods and drinks can be misleading in just how healthy they are.
Avoid Eating on the Go!
The best way to lose baby weight is to pay attention to what you are eating and participate in a regular exercise program.
Your lifestyle as a busy mother will be very hectic looking after your newborn baby. There is endless running about to complete daily tasks.
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 thus leading 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.
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 our Body Confidence 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.
How to Get Rid of Your Post Baby Belly
1. Stop Paying for Fad Diets
The billion dollar weight loss industry is always coming up with some new and convincing weight loss diet promising hope to those who have yet to win the weight loss battle.
Quite simply, you can often lose immediate weight on some of these diets but it is not sustainable or manageable for life. There are some basic steps to lose baby weight that you can introduce into your life without going to extremes.
2. Avoid Sitting Down for Long Periods
There has been a lot said recently in the news about how research is showing that sitting down for extended periods of time is bad for your health. If you are at work, watching TV, in a waiting room, or sitting down with friends then make it a plan to get up and walk around every 20-30 minutes.
3. Commit to Healthy Eating Along with Your Occasional Treats
It is OK to enjoy the occasional treat as long as 80% or more of what you eat is healthy and good for you.
4. Clean Out Your Fridge and Pantry
One of the first steps to successfully losing weight is to clean out your fridge and pantry of all the unhealthy food items. If you leave these food items around then when you are vulnerable to temptation then it is just too easy to go and get that packet of chips, chocolate bar, packet of biscuits or soft drink.
5. Quality Sleep is Essential to Losing Weight
Being tired is an emotion and feeling that can often lead to making poor choices to what we eat. Getting enough sleep is vital to maintain a healthy weight because of the impact it has on your hormones that control how you burn and store fat.
6. Enjoy Restaurants – But Make The Healthy Choice!
A good tip is to look online and study the restaurant’s menu before you go so you can take you time and make the informed choice about what you eat. All too often when rushed to select an item from the menu you can be influenced by what your friends are ordering or by what your waiter recommends.
7. Prepare and Take Healthy Snacks When You Travel
A common problem when you travel is finding a healthy food option on the road. You are unfamiliar with the area or are in such a remote location that your choices are limited to unhealthy fast-food choices.
To avoid the unknown, you should pack and take your own snacks and meals when travelling as this is a great way for you to control what and when you eat.
8. Eat Before Going to a Party
Parties are notorious for endless eating due to the constant stream of plates of food being presented to you. By eating a small meal before you go to a party will help to alleviate your cravings and hunger.
9. Drink Plenty of Water
There are many health benefits to staying properly hydrated. One benefit is that staying hydrated can curb hunger.
10. A Positive Mindset is Essential to Success
Instead of making endless excuses as to why you can’t lose weight now is the time to start talking positively and telling yourself that you are now in control and you can make these healthy lifestyle choices.
11. Keep Healthy Foods Front and Center
Place your health food items right in front of you by placing them at the front of the fridge and on the most visible shelves in your pantry.
12. Ration Your Junk Food
When we shop we often buy too much food thinking it is better to buy it all now to store for the future. When you do this with junk food it can be a bad decision as during an emotional moment you are just likely to eat the lot.
Therefore, avoid buying more junk food than you’re going to eat in one day. Your ultimate goal is to eliminate as much junk food from your diet as possible, but this is a good first step.
Lose Your Post baby Belly with the Support of Friends & Family
To successfully lose weight after pregnancy you will want to build a support network to help you on your weight loss journey.
Essentially your weight loss support network is a group of friends, family members or people (e.g. PregActive Members) you can share your weight loss goals, challenges, thoughts, successes, feelings and journey with.
These people also want you to lose weight and have your best interests at heart.
1. PregActive’s Online Support Network
PregActive’s online member-only Facebook groups can be a great help to you with weight loss or fitness goals as you will find women just like you striving to attain the same healthy weight goals.
2. Expert Group of Support
You may find that a regular meeting with a Dietitian or personal trainer can provide the required support to help keep you on track and keep you motivated.
3. Formal Group of Support
A regular weight loss meeting group in your area could be considered a formal network of support as it is a group specifically designed to help you to lose weight.
4. Non-Expert Group of Support
Non-expert groups would include close family and friends or work colleagues that are there for you to chat or just provide the motivation you need to keep going. This group may not have any expert knowledge on weight loss but they can be there to support and encourage you.
5. Informal Group of Support
An informal group may include meeting with your friends whenever possible for lunch or at a cafe.
Your Support Network Should Consist of People Who:
1. Genuinely care about your health and happiness.
2. Will be honest with you.
3. Will get tough with you if you need it.
4. Are dependable.
5. Have expert knowledge in weight loss (unless your non-expert support group).
6. Are non-judgmental.
7. Understand what you are going through.
8. Are positive, fun and enjoyable to be around.
9. Don’t give up easily.
10. Will forgive your failures along the way.
11. You feel comfortable sharing your feelings with.
12. Are as committed to a healthy lifestyle as you are.
13. Are reliable.
Your Action Plan To Lose the Post baby Belly
The first step to achieving an ideal ‘healthy weight’ and Losing Weight After Baby is for you to take the time to identify the true reasons as to why losing weight is important for you.
By setting specific, measurable, attainable, realistic and timely goals you will be able to monitor your progress. And ensure you stay motivated to see it through until you are able to implement positive lifestyle choices for life!
What are Your Goals for Losing Weight After Baby
1. Empower you with the required knowledge to safely lose weight.
2. Help you lose weight in a controlled manner.
3. Learn how to make sustainable lifestyle changes to achieve your healthy weight goal.
4. Achieve success by creating the right environment for weight loss.
5. Acknowledge your weight challenges and provide strategies to overcome them.
6. Eliminate / reduce health problems attributed to being overweight / obese.
7. Decrease your risk of developing these health issues again.
8. Feel Great Again + Look Amazing!
Do Weight Loss Programs Really Help You to Lose Weight?
The answer to this is yes and no.
Well, yes you can lose weight on some popular quick weight loss fad diets but the problem is that some are so extreme that you cannot maintain this diet or exercise program on a consistent basis over a long period of time.
As a result, you will likely lose weight initially through starvation but you will soon regain that unwanted weight when you stop the diet. And to be honest, some are incredibly bad for your health.
You must be realistic with just how much you can take on in trying to lose weight.
At PregActive we could easily provide you with tips on how you can lose excessive amount of weight in a short period of time.
But we don’t, as this is not the healthy or right way to do it.
Going to extremes in restricting your calorie intake, drinking nothing but lemon water, only eating soup, drinking only powdered shakes, or trying to exercise for hours on end each day is not sustainable.
We want to you to achieve a healthy weight and be able to maintain this ideal weight for the rest of your life by adopting practical, healthy and realistic lifestyle habits.
Our program focuses on the essentials of sustainable weight loss through healthy nutrition choices and the importance of physical activity.
We’ll provide the tools and support you need to help you succeed in achieving your goal for weight loss.
Is Losing Weight After Baby Really Important to You?
Let’s start by identifying the reason you want to lose weight.
There are many reasons as to why you may want to lose weight such as:
1. You want to be happier with your appearance
2. You need to lose weight for health reasons (high blood pressure, diabetes, back pain)
3. You need to lose weight to help boost fertility
4. To boost your energy levels
5. You have a special event coming up
….and many more!
The reason you want to lose weight should be because it is important to YOU.
So you must be clear on why you want to lose weight and to do that you need to write down the reason (s) why you want to lose weight.
Remember this is the reason YOU want to lose weight and not what someone else has necessarily told you.
Write down the reasons that are stopping you from losing weight. Examples are:
1. Too busy at work?
2. Too busy with family life?
3. Not enough time?
4. Too tired to exercise?
5. Can’t afford a gym membership?
6. Injury or illness preventing you from working out?
7. Not sure of what healthy foods you should be eating?
Losing Weight After Baby Involves an Attitude and Behavioral Change
If you are committed to losing weight then you must commit to consistently making better choices when it comes to nutrition, exercise and lifestyle habits.
When you accept the importance of the associated health benefits then you will be able to put in the required effort. This effort and discipline is required every day and week in order to make it a behavioral change that you can maintain for the future.
You must continue to remind yourself why you want to lose weight.
This should be your motivating factor to stay disciplined when it comes to what you eat.
If you experience a minor set-back then you must regain that focus to get back into healthy eating and a regular postpartum exercise program.
Support and understanding from those around you will help you so be sure to communicate your goals. They can also play their role in not putting temptation in front of you.
This Step Involves Four Key Parts:
1. Completing a current health check.
2. Identify how much total weight you want to lose.
3. Calculate how much weight you need to lose each week / month to achieve your goal weight.
4. Start your Body Confidence Program Today!
Step 1: Get a Health Check
It is essential you visit your doctor for a full-profile health check so you know exactly where you are with your health status.
This is important as it may also identify some health problems associated with being overweight.
These problems can provide greater incentive and motivation to lose the weight. They also allow you to see improvements as you lose weight and improve your health, all of which are great motivators.
Tests Will Include:
1. Measuring current weight.
2. Measure waist circumference.
3. Body composition.
4. Blood pressure.
7. Blood tests (folate, vitamin D, iron, B12).
8. Scans / ultrasounds (injuries).
Step 2. Identify How Much Total Weight You Want To Lose
Again, this comes down you to identifying just how much weight you want to lose.
You must avoid the convincing sales pitches being thrown at you online to ‘Get A Bikini Body.’
All too often these may not be the healthy option for you.
We are talking about attaining a healthy weight and not some life-consuming obsession with being as thin as you can be.
Your dietitian can also help recommend how much weight you need to lose based on a ‘healthy weight’ range for you.
Step 3. Calculate How Much Weight You Need To Lose Each Week
When trying to lose weight you must have a plan and establish goals so you can monitor your progress.
Your goal should be to lose weight in a controlled and progressive manner and avoid the ups and downs of inconsistent weigh-ins.
A good target to start with is aiming to lose 1-2 pounds each week. Just stating you want to lose 20kgs in the next year is not specific enough.
Break this down into smaller goals that you can achieve on a weekly and monthly basis.
Your Goal Must Be:
1. Specific (e.g. who, what where, when and why).
2. Measureable (e.g. how are you going to measure whether or not you’ve achieved your goal).
3. Achievable (e.g. how are you going to achieve this goal?).
4. Relevant e.g. (Is the goal in line with what you’re trying to achieve?).
5. Timely e.g. (When are you going to achieve this goal by?).
Step 4: Start Your Body Confidence Program
Gain immediate access to our fat-burning Core + Total Body workouts that you can do at home!