A big life event is having a baby for some women. Before baby you may have been in a fitness program or diet plan but when you become pregnant all that changes! Along with your changing body comes the need to change your diet in order to properly provide the most nutrition possible for your growing baby. The average weight gain in pregnancy is 20-30lbs. Some people do gain more weight due to water gains as well. Of course following the Canadian and American food guide during pregnancy is very important in order to maintain enough calories during pregnancy. Many people wonder after pregnancy what are the best tips in order to get back to pre-baby weight.
Breastfeeding mothers need to be aware of how much they are eating when breastfeeding. Breastfeeding does burn extra calories for a new mom but it is helpful to track your calories and fat in order to make sure you aren’t over eating. Under eating will affect your breast milk production. What you eat is passed onto baby by your breast milk so it is important to not go on any extreme diets or weight loss supplements during this time. You also need to make sure to have a good portion of proteins every day!
7 Tips For New Fitness Moms
- Drink lots of WATER – water is a vital part of your body and after you have a baby it needs to be your best friend! Keep it handy with you all day and night long. Get a nice container and carry it around your house, in your diaper bag and sip all day long. Dehydration is a cause of many aliments that people can’t seem to find a source for. Tiredness and headaches being some. It will also help to flush out toxins from your body. It keeps your skin healthy and generally makes you feel better. Aim for 8-12 cups a day. Make it a habit of keeping track so you know exactly how much you actually drink. Many people think they drink more than they do!
- Eat Small Meals – eating small meals throughout your day will help you maintain energy all day to take care of your new baby. It gets very easy to forget to eat when you have all these new responsibilities to do but building it into your schedule will help you to keep on track. Just as it is vital and important to feed baby on their schedule, make sure to feed yourself as well. A good schedule would be fed baby, fed mom!
- Eat Protein – this many seem like a no brainer but many people forget when choosing their food to add protein into their meals for the benefits of energy that you need to fight the lack of sleep and baby brain that comes with your new baby. Choosing high protein will keep you fuller longer and keep you much more satisfied then reaching for empty calories. Check out this recipe for protein pancakes.
- Walk – after you have been given the ok from your doctor start a walking program. Starting right into a full female fitness program may be too much and too overwhelming right away. In order to start the routine and lifestyle of fitness again walking is a great way to get this going! Walking is also something you can do with baby! It is a great stress reliever and provides a nice experience outside for both mom and baby. Generally most jogging strollers (check your manufacturer) recommend waiting until 6 month to start jogging with baby. This is when you can start a HIIT routine outside with baby too! Building this early will make it easier for you and for baby. Your baby will get used to their stroller and enjoy the views as much as you enjoy taking them for a ride.
- Sleep is important – sleep is very important at this stage. If you don’t sleep enough you won’t be able to exercise properly or take care of yourself or baby. Everyone says it but it is very true – “Sleep when baby sleeps” make sure to not overextend yourself by cutting out sleep. Sleep will affect every aspect of your life so make sure you are well rested. This many mean asking friends or family for help to watch baby while you rest.
- Eat Fresh – try to eat fresh fruits and vegetables. Cut them up for the week and keep them easily accessible in your fridge for snacks throughout the day. This also establishes a healthy pattern for when your baby grows to a toddler as fresh foods are the best snacks for little ones. Nothing is worse when you have a toddler is eating quick packaged snacks when you can prepare nutritious snacks for both of you to enjoy.
- Take Vitamins – something that is very important during pregnancy is taking vitamins. A lot of people stop after baby is born. You should continue to take vitamins after you are pregnant as well. This is a vital time whether you are breastfeeding or not. Vitamins help bridge the gap where your nutrition is lacking.
After having a baby things can be quite different for some people. Getting a handle on your nutrition and fitness goals may seem like the last thing on your mind but it is not as hard as you think. If you take these 8 tips and a make small steps when you are ready and have a healthy pattern and routine set out for yourself you can easily transition into a more intense program as you will already have the time set as. Same with your diet plan. If you keep your diet fresh and include protein and shy away from packaged items then when you feel ready to get into a diet plan it will be easier to follow.