How To Get Back into Shape Safely After Having a Baby
Your body goes through so many changes during pregnancy and there are a lot of new health risks that you didn’t have to deal with before. That’s why it’s so important that you look after your body properly during pregnancy. But what about after you have the baby? Many of the changes that you went through don’t end when you give birth and it takes time for your body to recover completely.
Many mums are keen to get rid of any excess baby weight soon after they’ve given birth, but your body is still in a delicate state and you could be putting yourself at risk if you don’t know how to get back into exercise in the right way. You should also wait until you’ve had your 6-week check-up before starting any exercise routines. Here’s how to get back in shape safely after having a baby.
It’s important that you don’t overexert yourself and the reason that this usually happens is that people set unrealistic goals. You’re sadly mistaken if you think that you’ll get back to your pre-pregnancy shape in a couple of months. It’s just not going to happen. For most people, it takes at least a year and if you put on a considerable amount of extra weight, it could take longer. It’s important that you recognise this is going to be a slow process from the outset and ease yourself into it gently. Otherwise, you’ll end up pushing yourself too hard and hurting yourself. Remember that it took nine months for your body to grow a baby and it usually takes another nine for your body to get back to “normal” after the birth too.
The same exercises that you normally did before you were pregnant might not be suitable at the moment. You need an exercise regime that isn’t too intensive and will help to work on the specific areas that have changed during pregnancy. That’s why it’s a good idea to get a personal trainer to help you out if you can. They’ll be able to show you safe exercises that are still effective and reduce the chances of any injuries. There are many misconceptions about personal trainers so it’s worth visiting the resource below and reading up on it so you’ve got a better idea of what to expect:
It’s a common misconception that working with a personal trainer guarantees fast weight loss but that isn’t always the case. As always, it’s important to manage your expectations here as well.
Crash diets are designed to help you lose a lot of weight in a very short period of time but if you’ve just had a baby, it’s the worst thing you can do. Your body needs a lot of nutrients and energy to help it heal and recover from childbirth and if you’re only eating a very small amount, you won’t get everything you need. If you’re breastfeeding, you also need extra calories to produce plenty of milk for your baby so crash diets are out of the question. Instead work on eating a healthy and balanced diet.
Studies show that fibre can help you manage your weight because it makes you feel fuller for longer and stops you from snacking. Foods that release energy slowly are the best thing for you right now because you can make sure that you’re getting everything your body needs, but you aren’t overeating. Below you can find a handy list of foods that are high in fibre:
Getting back into shape after having a baby is most likely going to be a long process so don’t expect results quickly and don’t try to take any shortcuts. You’ll be able to get back into shape through perseverance and a slow increase in exercise over a long period. Don’t stress, take it slow and enjoy the days (and nights!) with your new baby.