Ok, so you’ve given birth!
Fair play by the way, i’ve never given birth because i’m a man, but I have experienced my wife giving birth…
Women deserve a medal, I couldn’t do it!
Although i’ve never been pregnant so I can’t relate to exactly how if feels, I do know how to help women lose their pregnancy weight. I have over 10,000 hours worth of coaching experience running my 1-1 personal training company LEP Fitness.
Whats the best way to lose pregnancy weight?
I’ve helped lots of women in your position, women who are unhappy with their shape after pregnancy and want to do something about it.
In this post I’m going to share with you some tips to help you improve your shape, health and overall well-being. I really really really really (no typo error!) want to help you achieve your goals and that’s why i’ve written this post…
Let’s dive in…
#1 Lift Weights
Lots of women are afraid to lift weights because they think ‘it will make them bulky’ this isn’t true! In fact weight training is one of the best ways to improve your body shape and tone up. If you can afford a personal trainer then this is the best way to learn about how to lift weights correctly.
If you’re not in a position to be able to hire a personal trainer then don’t worry there are plenty of go to resources online.
When giving birth it’s common for your hormones and body shape to change, apart from being tired and having sleepless nights it can be difficult to muster the extra energy to workout. My advice would be to try and find 20-30 minutes 3-4x per week to do some lifting. It may feel like an effort to begin with, but you’ll have so much more energy after a good workout – as the endorphins surge around your body, making you feel great!
Here are some great exercises to help you shape up…
- glute raises
- clean & press
- pull ups
#2 Move More
Again I know exactly what it’s like to have a child, it’ absolutely knackering! My son Noah, still doesn’t sleep properly and he’s nearly 2 years old! I’ve aged about 30 years lol! The likelihood is that you’re already pretty active chasing your kid(s).
But one thing you can do, and something I advise all my women to at LEP Fitness is to schedule in a 30 minute walk each day. Whether that’s walking to the park, or to the shops, or just round the block! just get moving more! a 30 minute walk could see you burn 100-150 calories and it’s a great way of burning calories without putting lots of stress on your body.
If you combine a 30 minute daily walk with resistance training 3-4x per week you’ll be well on your way to creating habits that will get you great results. You’ll feel better both mentally and physically, have more body confidence and be better able to cope with the stresses of parenthood!
#3 Eat Healthy Convenience Food
Yes, I said it…convenience food!
After a long day with your child the last thing you want to do is cook a meal that takes you 30 minutes! Personally speaking after doing 8 personal training sessions a day, and being up for 18hrs the last thing I wanna do is cook! It takes too much time.
That said you’ve got to get your nutrition right in order to lose weight. You need to create a calorie deficit through both diet and exercise. The first port of call is to get the exercise routine in place, the second is to tidy up the diet.
Here are some tips to save you time in the kitchen, but that will also help you lose weight…
- pick diet drinks over regular fizzy pop (a can of regular coke if 140 calories, a diet coke is only 1 cal!)
- drink more water – water will keep you fuller for longer, make your skin look better and hydrate you throughout a busy day
- eat more protein – foods like chicken, turkey, steak, mince, eggs, nuts, milk, etc – protein will keep you full and help you build lean muscle tone
- pick quick and easy healthy snacks – nuts, fruit, protein shakes and protein bars are all great and don’t take away much time!
- cook in bulk – if you do cook, make-sure to ‘batch cook’ that what me and my wife do. We cook a large meal and make it last over 2-3 days. The other day we made a scrumptious chilly, and had that for tea two days in a row. It’s an easy way to save time.
#4 Be Patient
Focus on getting the above 3 things right and be patient. I know you’re probably in a rush and want the weight to come off…RIGHT NOW…RIGHT THIS SECOND!
If I had a magic wand I would happily do that for you! However I don’t, but if you keep exercising, do more walking throughout the day, and create a calorie deficit…
Your body shape will change and you’ll reap the benefits!
Be patient and enjoy the process, focus on making yourself feel good about the positive changes you are making and give yourself a ‘pat on the back’ for all the good stuff you are doing…
when you go on a walk say to yourself “well done!”
when you cook a healthy meal say “well done!”
Stop giving yourself a hard time! being a parent is the best thing in the world, but it also blooming difficult at times. Give yourself credit for trying your best and focus on the body and fitness that you want to have.
YOU CAN DO IT.
I really hope this post helped you. Please leave your comment below if it did…
I’d love to hear from you 🙂
Also, make-sure to check out my other health and fitness blogs, there are nearly 700 FREE articles on my site and i add a new one each week.
This is my passion and I want to make the world a healthier and happier place so i’m going to continue sharing what I know can help people!