Losing that stubborn baby weight seems like a daunting task ESPECIALLY if you have been up for days or months (18 months to be exact…thank you my beautiful daughter) pulling the Mommy night shift!
That being said, if you indulged a little too much “eating for two”, try not to get bogged down with societies demands of what you should look like and how fast you need to take that weight off.
I can’t stand hearing stories about celebrities that dropped all of their baby weight just weeks after delivery. Keep in mind that this is a “ball park” number and you must fuel your body according to how much exercise, if any, that you get.
Keeping a good protein in your system keeps you in a positive metabolic state and satiates your hunger. On “off” days…cardio should be done daily for a minimum of 45 minutes at a moderate intensity. After a 5-minute warm up, work in a zone of 75-85% of your Target Heart Rate for 30 seconds to 1 minute, slow down to a recovery heart rate (55-65% THR) for 1-2 minutes and repeat about 8 times.
Finding a local mommy boot camp or a trainer that will allow you to incorporate your baby into your strength circuit is a great idea!!
Melanie is a certified strength and conditioning coach and personal trainer whose specialties include: women’s fitness, youth fitness, nutrition guidance and sports specific training.
That weight will come off, but you need to set your mind right first! Here are my tips for dropping those extra pounds. Of that weight, the total stored fat is only about 6-8 lbs for breastfeeding and delivery. The rest is placenta, amniotic fluid, breast tissue, blood supply and an increased uterus.
If you had millions of dollars to hire a nanny, personal chef and trainer (no offense colleagues), you’d drop that weight too.
Slow steady weight loss is the key for keeping it off! Creating a calorie deficit is the only way to do it! Lean proteins (chicken, fish, lean red meat, eggs, nonfat dairy, legumes, etc.) and GOOD carbs (steel cut oatmeal, brown rice, whole grains, veggies) should be consumed throughout the day. I can’t tell you how many women try to starve the weight off and then complain that they have no energy to workout.
Front load your carbs in the morning and at lunch and you can taper those off in the evening. Do not go carb free!! Moderate weight training, 30 minutes, 2-3 days per week, for starters. Shoot for total body workouts (squats, lunges, hip thrusters, bench press, push ups, kettle bell swings, dead lifts and core work) and don’t waste time between sets.
Most importantly, stay positive and don’t beat yourself up if you miss a workout or are way too tired. Stay focused and diligent with your healthy eating and you’ll lose those stubborn pounds in no time!!
You must fuel your body for working out and taking care of that precious bundle you just delivered.
Healthy food plan recipes 5.4|
How to lose body fat 2015