Ways To Slim Down After Childbirth

Almost all new mums will feel the urge to lose all or some of the weight gained during pregnancy, for it’s natural to yearn for one’s pre-pregnancy body back. There are many aspects of postnatal slimming and many ways to get about it! The most important thing to keep in mind is that you will need to keep well enough to look after your new born and keep a good home too. It is important that you lose weight gradually and do not deprive yourself, or your baby (if you are breast feeding), of important nutritional requirements.

Breast Feeding

You can lose weight while breastfeeding but bear in mind that during the first three months of breast feeding a woman needs approximately 500 calories per day in addition to her usual calorific intake. Your body will naturally use your fat stores to supplement your food intake as a source of additional energy. However, you shouldn’t try to accelerate this process by depriving yourself of food. If your body senses that food is scarce, it will slow your metabolism down and use the calories that you are eating at a slower rate.

Eat a Healthy, Balanced Diet

If you eat a healthy balanced diet your body can process your food and use the nutrients to optimize your health. In terms of weight control, eating little and often will keep your blood sugar levels balanced and should prevent you from hitting that low that has you reaching out for junk food. Eating regularly also helps to keep your metabolism moving. When there is no shortage of food, your body will willingly burn off what you are consuming. Remember that avoiding food in the name of weight loss will slow your metabolism down and your body will store extra calories as fat to get you through this ‘shortage’.

Rest and recharge

If you’re thinking of exercising or working out in place of sleep, think again! Exercising at the expense of sleep could be detrimental to your weight loss efforts. Sleep deprivation is linked to an increase in appetite that is in excess of our calorific requirements. One study showed that after six days of getting four hours of sleep, participants had reduced levels of the appetite suppressing hormone leptin and increased levels of the appetite stimulating hormone ghrelin. Without the correct balance of these hormones you will overindulge and put on weight. It is therefore imperative during any attempts to manage your weight that you aim to get a minimum of eight hours sleep. As a new mum this will mean sleeping when your baby sleeps.

Walking

Walk your way to weight loss and fitness! Pushing your buggy is a total body exercise that will improve muscle tone, enhance your cardiovascular fitness and burn calories. Getting out in the fresh air will also help to improve your mental state, improving your overall sense of well being. If you have decided to walk as a form of exercise, make sure that you are wearing comfortable and supportive footwear.

Abdominal Exercises

Most new mums would like to tighten their stretched abdominal muscles. Strong abdominal muscles not only look good, they help maintain a good posture and stabilizes movements, reducing the risk of injury.

Tummy tightening exercises:

• Lay on your back, with your knees bent and your feet flat on the floor. Your feet should be about hip distance apart.
• Be aware of the natural curve in your lower back.
• Take a relaxed breath in. On the out breath, and without altering the natural curve in your back, draw up your pelvic floor muscles and draw in your lower abdominal muscles below the belly button, at hip level.
• As you breathe in once more, relax your muscles.
• Practice this exercise until you can repeat it 10 times without altering the curvature of your spine.
• Next practice holding the contraction of you pelvic floor and lower abdominal muscles until you can maintain the contraction for 10 relaxed breaths.

Home Exercise Equipment

New mums do not have the luxury of time to spare, so convenience is always treasured. Home exercise equipment will be ideal for a new mum who is prioritizing the needs of her baby. Anything from an exercise bike, rower or treadmill will work wonders if used at a moderate intensity for 15 to 30 minutes every other day. A good time to do your work out is before you shower, so that you don’t mind getting hot and sweaty. If you are using these exercise machines for the first time remember to start of gently and listen to your body.

Join a professional slimming program

There are many slimming services available all over the country which guarantee satisfactory results in postnatal slimming. These programs use various techniques to break down fat and tone up weakened muscles. They also utilize special wraps to address cellulite to help new mums regain their confidence and good looks. The following are some of the benefits of joining a professional slimming program:

• Postpartum Weight loss
• Increased metabolic rate
• Improved posture
• Increased energy levels
• Core muscle tone
• Increased health and fitness
• Improved body image
• Reduction in anxiety and depression
• Improved mood and sense of well-being
• Increased confidence