First of all, congratulations to Kim and Kanye on the birth of their beautiful new baby, North! We all know that childbirth is a joy-filled experience, but most moms struggle with getting their pre-baby body back, and Kim will certainly be no exception. It might seem that celebrity moms emerge right from the hospital in their pre-baby body, but it's important to be realistic about what our bodies are capable of.
There's a lot of pressure on new moms. You're busy breast feeding, cooking and eating healthy, trying to get plenty of sleep, and the stress of shedding pounds is just another thing you'll worry about. Most of us will still look a few months pregnant after giving birth. And you should! (You did have a baby in there for nine months.) But keep in mind that from the moment you give birth, your body begins shrinking your belly back to normal, no matter how slow the process may sometimes seem. It actually takes about one month for your uterus to contract to normal size, and it does take time for your hips and pelvis area to regain some semblance of normalcy.
New moms: keep these three things in mind while trying to lose weight after baby.
1. Mood Swings
Your hormones just took you on a nine month ride! Be patient. You'll have some ups and downs as a new mom, and some even deal with postpartum depression. Exercise may help, but talk to your doctor if you're experiencing PPD so he or she can help you find the solution that works best for you and baby.
Suddenly the thought of fitting in exercise seems impossible. You need sleep, you need to cook, and breast feed, and change diapers, etc. You can spread simple, easy workouts throughout the day. Take baby on a little walk, or take advantage of a quick baby nap time to get in a simple circuit.
Don't beat yourself up for wanting to take some time to yourself. You will be a much better mom if you balance your time between you and baby. And don't you dare beat yourself up if you don't squeeze in a workout or eat perfectly throughout the day!
In addition, from my own experience as a mother, and my 20+ years of experience working with other new moms, below are 5 simple steps for blasting through the baby weight and getting your pre-baby body back!
1. Breast Feed
Your body burns about 500 calories each day when you do this. And it will help you bond with your baby, which raises endorphins and helps to regulate your hormones.
2. Don't Diet
You should be eating an additional 300 calories per day than is currently recommended for your height and weight, because you are feeding baby, too! Eat fiber-rich foods, which will make up most of your daily calories and help you feel fuller longer. Shoot for between 1200-1400 calories per day, and spread them out over about five or six small meals rather than three large ones.
3. Talk to your Doctor
Your OB-GYN will need to give you the thumbs up before you begin dieting and exercising post-baby. If you had a c-section, you'll need to wait until your wounds have healed before resuming any exercise, and you'll definitely want to consult your doctor before doing anything strenuous. Most women who have had a vaginal birth can begin a moderate exercise routine two to six weeks post-delivery.
Walking, biking, and other low-intensity exercises will really help stimulate your metabolism. If you exercised before you became pregnant, you can resume your routine once your doctor gives you the okay. You can also do low-impact aerobics or water aerobics, pilates, yoga, some weight training and elliptical training. Keep it up for anywhere between 30 and 60 minutes, and try to squeeze it in 2-3 times a week.
5. Get Enough Sleep
This is a tough one for any new mom, but getting enough sleep is critical to your metabolism and hormones. If you aren't getting enough sleep, you're more likely to binge on high-calorie, high sugar, high fat foods. You'll be cranky and stressed, and your body will be inefficient at burning the excess fat. Take short naps during the day if you can, and don't feel guilty asking for help! Family and friends would love to help take care of the baby for a few hours so you can recharge.
Peace and Happy Babies!
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