7 Postpartum Weight Loss Tips To Get Your Body Back After Baby

7 Postpartum Weight Loss Tips To Get Your Body Back After Baby | Baby Chick

7 Postpartum Weight Loss Tips To Get Your Body Back After Baby

New moms are often sleep-deprived, overwhelmed, and already have so much else on their plate…  When it comes to getting your body back after baby, it’s often hard to know where to start. We get it! You’ve got a lot to think about: when to feed the baby, what to do if her or she cries . . . and how to get rid of those extra pounds packed on during pregnancy.

There is a TON of conflicting information out there about how to get your body back after baby. If you’re not an expert, it’s really difficult to know where to start. If you don’t know where to start (or if sifting through fat loss programs makes your head spin), you’re not alone. But getting back your pre-baby body doesn’t have to be complicated. Here at Baby Chick our mission is to educate, inspire, and uplift mothers. So today, we’re bringing you some easy to follow postpartum health and fitness tips to help you bounce back after baby.

Body Back after Baby:  7 Postpartum Weight Loss Tips for Mom

1. Set realistic goals!

When it comes time to get serious about losing the baby weight, make sure you keep your expectations in check. It’s tempting to set unrealistic goals and then get frustrated when we aren’t where we “should” be. Although every new mom is eager to look like her old self again, one of the most important things to remember is to be patient with yourself. Give yourself some grace and remember, it CAN be done . . . but it’s going to take time to get your body back. How much time? The National Women’s Health Information Center advises that about one pound per week is a safe amount of weight to lose postpartum, and will not affect your milk supply or the baby’s growth. With the average woman gaining about 30 pounds during pregnancy, and typically losing around 18 to 20 in the first month, that final 10 pounds will push your postpartum fat loss goal to several months after baby makes an arrival.

Kate Horney, baby chick, exercise, exercising with baby, postpartum weight loss, tips

2. Do it at home!

“Getting slim without the gym” has been a favorite motto of mine since becoming a mom. As you know, there are some days when getting out of the house to exercise is simply not an option. The good news is that you can still get fit in the comfort of your home. Don’t worry if you feel like you don’t have time to get to the gym. Remember, our goal is to do SOMETHING. And you can get a fabulous fat burning workout in the comfort of your own home. Hold your baby and do squats and stationary lunges (no weights needed!) for your lower body, then lift your baby overhead (get ready for some giggles) to strengthen your arms and shoulders, or lay on your back and do “baby chest presses.” And during those precious 30-minute nap times, grab some dumbbells and get in a quick weight training workout while your little one sleeps!

3. Embrace the endorphins!

Beyond helping you burn the baby fat, exercise provides additional hormonal benefits to a new mom. In addition to lowering stress hormones and stimulating fat burning hormones like HGH, exercise releases endorphins that will help ease the postpartum blues that almost every new mom encounters. Not only does it help with depression, but I also found just 10 minutes of daily exercise to help me sleep better, and it is a huge help in relieving stress (as wonderful as it is, having a new baby in the house can be stressful). Even if you don’t have the time or energy to get back into a full training schedule, you can take advantage of those feel good hormones by squeezing in short 10- to 20-minute walks as soon (and as often) as possible.

Kate Horney, baby chick, fit chick, exercise, postpartum, weight loss, postpartum tips

4. Lift Weights!

Speaking of weight training . . . if you’re ready to get your body back, cardio alone won’t cut it. This is the most often missed secret in postpartum fat loss. If you’re wondering how to lose baby weight, you have to look past the cardio and on to the weights. The most successful postpartum training plan incorporates a balance of activities including leisurely walks, some HIIT, plenty of stretching, proper core rehabilitation (especially important for moms who have diastasis recti), and also weight training. Cardiovascular exercise may get you to drop pounds, but you will stay the same shape. Weight training is the #1 way to change the shape of your body. I recommend that moms do strength training 3 times a week for 30 minutes to boost their metabolism and balance metabolic hormones that help burn fat long after your workout is over. This will go will a long way toward tightening and toning your body as well.

5. Eat Right!

Proper postpartum training must always be fueled by proper postpartum nutrition. I see far too many moms trying low calorie, fat diets as they try to figure out how to lose baby weight. Diets don’t work. In fact, many times these types of diets make you fatter. As a new mom, your body needs maximum nutrition to recover from pregnancy, refuel after your workouts, and if you’re breastfeeding, to provide fuel for your baby. So immediately dropping your caloric intake to an unreasonable level isn’t healthy, and may actually cause you to gain weight or do some long term damage to your metabolism. You certainly don’t have to count calories (in fact, I prefer to focus on quality over quantity). To give you an idea of what you need to sustain your baby while you are breastfeeding and safely lose fat, the National Women’s Health Information Center advises consuming at least 1,800 calories per day. For a healthy baby AND mama, concentrate on well-balanced, healthy food choices that include foods rich in calcium, zinc, magnesium, vitamin B6, and folate. Remember to focus on foods that keep your hunger, energy, and cravings balanced. If you do that, the caloric intake will take care of itself.

6. Find some accountability!

Having social support, whether through friends, or family (or awesome women in an online community) is key to reaching your long-term goals. We are social creatures by nature, and we feel good when we have someone who listens and can relate to what we’re going through. Consider getting involved with mommy and baby fitness classes (you can workout and bond with your baby at the same time) or join a group workout if you belong to a gym. Group training–both online or in person–allows us not just to get a great workout, but to develop and foster friendships, many of which reach beyond the walls of the gym. If you don’t have a local group, connect with moms in a similar situation as you online. If you need a friend, I’ll keep you accountable! The key is to establish a built-in support system and to make sure you have someone to help you on your journey.

7. Be happy!

Let’s start here. Seriously. You just had a baby–you have a lot to be happy about! You have plenty of time to focus on fat loss. Instead of stressing about how the latest celeb went straight from the delivery room to her size 0 jeans, take some time to enjoy these moments and to revel in the miracle of your pregnancy and the birth of your sweet bundle of joy. They say that time flies. And it’s true! You’ll never get these first few weeks back. Remember what truly matters, and don’t miss these moments by obsessing over a few extra pounds.

About the Author /

Kate has a Bachelor’s degree in Health and Exercise Science and is a fitness expert. As a fitness professional with countless years of experience helping women transform their bodies, Kate gives moms the tools needed to reach their health goals.

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Let’s talk about potty training! It’s one of those monumental milestones we mamas walk through with our toddlers that make them suddenly seem like they went from babies to tiny little humans overnight. And, while it can be an exciting time (and a time to save some serious cash by ditching diapers), it can also come with lots of stress. 🙃 From cleaning up potty accidents for what may seem like days (or even weeks) to wondering if you’ll ever be able to drive further than down the block without having to stop for a potty break 🤦‍♀️, potty training can be daunting.⁠
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But, what many moms agree on is that once it’s done, you kinda forget about all the stress that came along with it. Kinda like pregnancy and giving birth —you just sort of forget about it all until you do it all over again.⁠ 🤪⁠
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Here are five things I wish I had known about potty training before I jumped into it with my then two-and-a-half-year-old daughter. Because, if I had known these things, I think I would have been a bit more laid back about the whole thing! {Click 🔗 in bio to continue reading!⁠}⁠
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Article by: @kristen_vhmiddleton⁠
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If you are there now or about to enter this stage, it’s a yummy, delicious, snuggly stage. But for me, it has always been one of the harder ones, every time I go through it. So I see and feel you, mama! It’s physically, emotionally, and mentally exhausting. Hold tight, though, because it doesn’t last forever.⁠
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by @chroniclesofdaddy⁠
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I've been asked so many questions by men about fatherhood. So I figured I'd drop some knowledge on my fellow Dads and soon-to-be-Dads. Here's what it looks like for the first few weeks or months after your child is born. Yup. If mom breastfeeds they pretty much are tucked like this and at times you'll wonder "what is there for me to do?" Here are my top 5 tips for any Dad after your child is born.⁠
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1️⃣ For night feedings. When mom wakes up in the middle of the night, you get up and ask if she needs any help or water. The truth is most of the time she will say no but just the fact that you offered will go far.⁠
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5️⃣ Paternity leave! If you have it TAKE IT. The early stages of a child's life are not just for moms to enjoy. I know as men making the money especially after having a baby it's hard, but trust me. You can always make money but there are no instant replays in life. It doesn't make you more of a man to not take the leave. It's equally as important that you as a Dad get to be a part of the early development of your child. ⁠
If someone needs this info tag them ❤️⁠
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Absolutely love these tips from @chroniclesofdaddy. 🙌
7 Postpartum Yoga Poses That Strengthen Your Body 7 Postpartum Yoga Poses That Strengthen Your Body After Baby 🧘‍♀️⁠
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The postpartum period, or period of recovery that takes place after a mother gives birth, is an important time for mothers to take care of themselves. 🥰 Typically, if you’re less than 6 weeks postpartum you don’t want to put any pressure on your core muscles. Also, your body’s levels of relaxin, the hormone that loosens joints to prepare for childbirth, is elevated for 3-6 months after childbirth, and longer if you are breastfeeding. All this means is: take these postpartum yoga poses slowly and stretch yourself gently. No gymnastics here or pushing beyond what is comfortable.⁠
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Potty Training Tips! A step-by-step guide 🚽⁠ Potty Training Tips! A step-by-step guide 🚽⁠
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1️⃣ Look for signs of readiness:⁠
- Diaper dry for at least 1-2 hours.⁠
- Pulling at their diaper when its wet or soiled.⁠
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Potty training is much quicker if your child is showing the above signs, but you can start before this.⁠
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2️⃣ What you will need to buy:⁠
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3️⃣ Getting yourself and your child prepared:⁠
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- Involve your child in choosing and buying everything you need - choosing character-themed underwear is usually very exciting!⁠
- Sit your child on the potty at every diaper change, first thing in the morning and just before bed to get them used to sitting on the toilet.⁠
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4️⃣ Let's get toilet trained:⁠
- Get your child to choose a pair of underwear and put them on.⁠
- Talk to them about using the toilet and communicating when they need to pee or poo. You can sit them on the toilet at this point if you wish.⁠
- Take your child to the toilet every 15/20 minutes. Say "let's go to the potty" rather than asking "do you want to go to the toilet" - if you ask, they are likely to say no! Also, look for signs like moving from side-to-side or hiding. These are normal signs that they might need to go potty.⁠
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(Continue reading in the comments!)
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“You are my reason.⁠ ⁠ You are the reason I “You are my reason.⁠
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You are the reason I get up each morning.⁠
Even though my eyelids are as heavy as a five-ton truck.⁠
Even though all I want is to sleep in, a coffee and breakfast in bed.⁠
You are more important.⁠
You need me.⁠
For you, I would do anything.⁠
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You are the reason I am finally comfortable in my own skin.⁠
Even though I am a size bigger than I used to be.⁠
Even though my boobs cannot be described as 'perky'⁠
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For you, I will always love it.⁠
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You are the reason I now know the importance of patience.⁠
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Even though I still get frustrated when I feel inefficient.⁠
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You are the reason I worry more than ever.⁠
Even though I know it won't change anything.⁠
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You are the reason I am now filled with gratitude.⁠
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Even though I sometimes lose sight of what I have.⁠
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For you, everything is worth it.⁠
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You are the reason that my heart is full.⁠
Even though I am grateful for our life before you.⁠
You have shown me a love like no other.⁠
You are remarkable.⁠
For you, my heart explodes.⁠
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You are my reason." ❤️ Words by @hangingwiththeheaphys 💕⁠
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Here are some fun and unique pregnancy announcement ideas for you to share your incredible news. Whether you like to use humor, romance, or a sweet surprise, these ideas are some of the most picture-worthy around!⁠ ⁠{Click 🔗 in bio to see the pregnancy announcement ideas!⁠}⁠
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📷: @karissakayabbott
Pretty sure my mouth and nose are covered too. 😑😂⁠
📷: @thedecentmother
I am a big advocate for breastfeeding. There are s I am a big advocate for breastfeeding. There are so many AMAZING benefits for the mother and child. But you know what I am an even bigger advocate for? A mother's well-being -- her physical, emotional, and mental health!!⁠
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Sometimes we make plans and God laughs. Some of us plan to breastfeed our babies for 3 months, 6 months, a year, 2 years. Some of us meet our goals and some of us don't. (🙋‍♀️ My goal was to reach a year and made it 7 months.) Breastfeeding can be a lot more challenging than many of us expect. There can be complications along the way, the baby could have allergies, and sometimes breastfeeding or pumping can take an immense toll on a mother's mental health.⁠
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It is my firm belief that we must care for and support the new mother just as much as we care for and support the new child. 💕 While I feel there is so much value in breast milk, in my opinion, if it compromises the health of the mother, it is not worth it. As long as the baby is being fed, cared for, and loved, that is all that matters. And for the mother to grow and thrive in her new role as a parent to continue caring for her child, she needs to do what she feels is best for herself and her family. Sometimes that is not breastfeeding or pumping.⁠
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No matter your feeding experience or preference, you are a good mother. Whether your choice was made by you or made for you, you must do what is right for you and your baby. Your health (mentally, physically, emotionally) matters. ❤️
Being a Stay-At-Home Mom Was Harder For Me Than Be Being a Stay-At-Home Mom Was Harder For Me Than Being a Working Mom⁠ 😬⁠
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Being a full-time, stay-at-home mom of small children is a lot like being the CEO of a corporation. But without anyone working under you and without receiving payment for your efforts. Kinda crazy when you think of it like that, huh?⁠
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I smile as I write this, but that feeling was sometimes true for me. Of course, there are different ways to frame our choices as mothers. Such as looking at stay-at-home-motherhood through the lens of sheer fulfillment that comes from spending quality time with your kids and teaching them the ways of life. For me, what I eventually realized after my second child was born was that I needed to create a lifestyle that filled in the gaps where I felt something was missing. Specifically, I needed someone to help me manage my kids and my household. And I needed to be earning some money myself.⁠ {Click 🔗 in bio to continue reading this mom's story!⁠}⁠
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Article by: @kristen_vhmiddleton⁠
📷: @thegoddessher⁠
CC: @herholisticpath