You just gave birth a precious little one and you are eager to get back in shape and back to your pre-pregnancy weight. Be patient, because most mothers don’t lose their baby weight until their babies are 1 year old. Regardless due to pregnancy, all weight-loss procedure takes time, especially you are getting adjusted to a new role and new schedule. Time is pretty tight for you, we knew that. So we summarise this for you! Read on to find out 5 successful methods to reduce weight and body fats after giving birth.
#1 Move your body!
Move it with cardio or aerobic activities such as running, walking or cycling. Cardio exercise or aerobic activity by its nature requires fats to be used as a primary fuel source. So the more you are doing it, the more you are burning your stored fats. Here we a tip for you to make it double efficiency: Perform cardio before your first meal of the day. Your body is most likely to use fat as the first energy source because your glycogen stores are depleted.
#2 High-Intensity Interval Training – HIIT
On days you have limited time and you are ready for more action, increase the intensity of your cardio workout by adding in some interval training. You will burn more calories in a shorter amount of time. For example, run or bike as fast as you can for one minute, then recover in the next minute at a slower pace. Repeat this for about 20 – 25 minutes. For the record, HIIT is usually ones where you are at 70 to 90 percent of your max heart rate. So take our your best to make this magic works.
#3 Lift weight, gets strong!
Weight lifting will help to increase your muscles mass which in turn speed up your metabolism. In addition, you can incorporate your baby into your routine. For example, hold the baby to your chest and do lunges or squares. You can even do sit up with your baby or when you lie on your back, hold the baby above your chest, and slowly press her up to the ceiling several times.
#4 Continue eating right
You have been following a healthy diet (more complex carbo + protein + veggie & fruits) during your pregnancy, for your baby’s sake. Why stop it when you can also eat healthy for yourself? It’s okay to occasionally satisfy your craving, but most of the time please keep to a balanced diet. For example, eat mostly food derived from the plants – vegetables, fruits, whole grains and legumes, and limit highly processed food.
#5 Live well and keep calm
When we are stressed, we tend to snack more on unhealthy sweet things such as chocolate, ice cream. Because when you are worried or feel like you have no control over what’s happening in your life, your body reacts by releasing the stress hormones cortisol and adrenaline into your bloodstream. These hormones build up and cause fatigue and weight retention. So, do not be surprised when your increased levels of cortisol make you crave fatty, sweet and salty fried food. So, if you do it in the opposite way by reducing you stress levels with plenty of sleep / exercise / meditation, you will see better results in losing weight or fats.