A woman’s pregnant body goes through quite a lot during the 9 month period of pregnancy, and weight gain is inevitable during this period. Because of the additional pounds, many women prioritize fitness and weight loss as soon as they are physically able to after birth; in fact, it’s been proven that those that do not lose the extra weight in 6 months time after birth are more likely to be at least 5.9kg heavier long term. Lack of exercise and an increase in calorie consumption are the main reasons why women are not able to lose weight after pregnancy, and are at risk to gain even more weight if they don’t make positive changes to their lifestyle. Because exercise plays such a crucial role in weight loss, it’s important for postnatal mothers to find a fitness plan that works with their schedule and resources at hand (as going to the gym may not always be practical with a baby).
Embrace The New Changes
Because women tend to gain more weight that necessary during pregnancy, with a staggering 40-60% gaining more fat and weight than advisable, a long weight loss journey lays ahead of them. And while they may have been very active prior to their pregnancy, their bodies will still need special attention, and what may have worked previously will need to be amended. The joints and ligaments in the body change and loosen throughout pregnancy, and as the body ages, this damage is harder to reverse. Finding exercises that are low impact on the joints, such as swimming and walking, will make it easier to transition back into a fitness program.
Stick To A Workout Plan
Post pregnancy bodies are still in recovery mode, and this can mean that different types of exercises need to be adapted to get a variety and full range of movements. Depending on how much weight needs to be lost, and the amount of time available, it’s best to pick a workout plan that best suits the individual. The most common and effective plans target fat loss in the mid section and stomach area, and do so by combining regular cardio and strength training. An ideal workout plan for postnatal mothers incorporates exercise 3-5 times a week, for no longer than an hour, and for the duration of 3-6 months. After this time frame, fitness levels will have improved, and a new plan can be selected.
Listen To Your Body
Above all, listening to your body is extremely important when starting to exercise post pregnancy. Your body is transitioning back to how it was, and can not handle the same intensity levels as before. For breastfeeding mothers specifically, the body will need an additional 500 calories daily to sustain a healthy milk supply, which will have an effect on performance. The pelvic floor muscles will need to be strengthened back to pre pregnancy levels, and so certain exercises (such as crunches, pilates, or other ab work) can put too much strain on the area, and should be done with caution. Rather than push through a rigorous and painful exercise, it’s best to listen to your body and be a lot more mindful of the journey it has been on.
Incorporating fitness back into your life post pregnancy is incredibly important. As long as it is done correctly, losing the pregnancy weight and being as healthy as ever is certainly possible and attainable.