Bonjour lecteurs! Did you just have a baby and already think about getting back into shape? Losing baby weight can feel like an overwhelming task for many new mums. Hormonal changes, stress, lack of sleep, and limited time for self-care all make weight loss more difficile. However, there’s a smarter, more sustainable way to approach weight loss after pregnancy. By combining medical expertise with lifestyle changes, you can safely and effectively regain your énergie et confiance. Here is how to smartly lose weight after giving birth.
Understand Postpartum Challenges
Before you start your health journey, you need to bear in mind some postpartum challenges. First, you will experience some hormonal fluctuations. Par exemple, oestrogen and progesterone are out of balance after pregnancy, making it harder to lose weight.
You might also go through sleep deprivation, hence why you have more cravings than usual.
On top of it, the high cortisol levels due to stress might make it more difficile. And that goes without mentioning you having less time to exercise etc.
Nourish, Don’t Deprive
First of all, you need to focus more on nourishing rather than depriving. So go for nutrient-dense food, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins and minerals needed for both recovery and energy while supporting your overall health.
You also need to avoid empty calories, so ditch the processed, sugary foods that are high in them. These foods may offer a quick energy boost but cause crashes later, leaving you feeling fatiguée and craving more unhealthy options.
Proteins are your best friend. Indeed, they help rebuilding muscles after childbirth and they certainly help in weigh loss. Some bonnes options are chicken, fish, tofu, and légumes.
Don’t ditch all fats! Eat plenty of avocados, nuts, seeds, and olive oil with healthy fats, that are essentiels for hormone regulation. Plus this kind of food keeps you satisfied and support brain and heart health.
Last but not least, keep hydratée, especially if you are breastfeeding. This way, you can curb hunger and improve digestion. Consider drinking water, herbal teas, and incorporating hydrating foods like fruits and vegetables into your meals.
Exercises That Fit Your Schedule
Start with gentle exercises like walking, postpartum yoga, or pelvic floor exercises before progressing to more intense routines. After a few weeks, you can go for quick 15-20 minute home workouts. There are beaucoup de ressources on Youtube with videos that are a great way to fit exercise into a busy schedule. Grow With Jo is one of my favs to follow.
Don’t underestimate the power in stroller walks. It’s the best cardio exercise and c’est excellent for both you and le bébé to take some fresh air! I used to go twice a day and I really miss my daily strolls with him in the buggy.
Do a mix of low-impact cardio and strength training to keep you motivated. I get bored so easily when I exercise, I need to switch it up.
The Power of Sleep and Rest
Catch up with sleep whenever you can. If you don’t you’ll be cranky and you will be more like to snack.
I have a très simple sleeping routine that works well. No phone in the bedroom! And if you use it as you alarm, put it on plane mode so that you don’t get distracted with notifications.
Many recherches have shown over the years that blue light disturbs sleeps, this is not un mythe! Plus, you are better off sleeping than scrolling for hours on social media.
Get The Support of Medical Expertise
If you feel that having some accountability might help you better, then go for it. There are many programs available for you to choose with personalised plans. An expert can cater weight loss plan tailored to your unique health needs and goals.
Choose medically assisted programs over fast trends for better results.
Par exemple, Elevate Now offer medically assisted weight loss solutions rooted in science-backed research. With a mix of combining expert guidance and proven medical interventions, it will help you achieve sustainable weight loss safely and effectively.
You can opt for a personalized weight loss program. They will provide you with a customised plan tailored to each your unique needs and challenges, ensuring a more effective weight loss journey. You can even go for a more holistic approach: from nutrition and exercise to stress management and medical support, it’s all planned.
On top of it, you get medical support so that the team can address any metabolic or hormonal imbalances that may hinder you weight loss. This way, you can get sustainable results.
Losing baby weight doesn’t have to be an overwhelming challenge. By focusing on balanced nutrition, fitting in manageable exercise, getting enough rest, and seeking the right medical support, you can achieve lasting, healthy weight loss. Here are some bonnes idées on how to smartly lose weight after giving birth. Let me know how you get on. Remember, that is it all about consistency.
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