After you’ve had your baby you might feel too tired and overwhelmed to think about healthy eating or exercising. So how do you lose weight naturally after birth?
If you’re anything like me, working out after birth to lose postpartum weight is unrealistic for two reasons.
First of all, your body needs to recover from delivering a baby, but also because you’re probably too tired and exhausted from 9 months of pregnancy. The last thing on your mind right now is squeezing into your track pants and hitting the gym when all you really want is to stay close to your newborn baby.
Second, with a little one to nurse, your days have become unpredictable. Your baby doesn’t have a routine in place yet for sleep and feeding times. This has made even jumping in the shower a daily challenge. Let alone grabbing your yoga mat, am I right, mama?
So how can you still bounce back quickly and lose the baby weight fast after you’ve given birth to your beautiful new family addition?
Here are my top 5 tips to help you lose weight naturally after birth fast:
1. Add Protein To Your Diet
Did you know that extra protein can help you shift your baby weight after pregnancy? That’s because protein replaces body fat with muscles naturally.
If you’re eating meat, getting that extra protein into your diet shouldn’t be a problem. But if you’re a vegetarian like me, starting your day with a protein shake is a good way to pack in that extra needed protein to help you shift the weight.
But not all protein shakes are the same.
Opt for protein shakes of high quality and read the labels to make sure they are made with natural ingredients and low in sugar. My preferred option is whey protein but if you’re vegan you might prefer whey or pea protein powder.
Top Up Your Protein Shake
Try adding nuts and seeds or frozen berries to it to double up on extra protein and vitamins.
I like adding pumpkin seeds to my shake. Not only are they loaded with protein but they include essential minerals that are good for recovery.
A little bonus tip:
A protein shaker bottle is much easier to wash then a lot of dishes, saving you valuable time.
2. Pre-Cook Your Meals
Do you like cooking?
Then pack your freezer full of pre-cooked home made meals high in protein.
Ideally, you want to stack up on home-cooked meals before bubs arrives. But it’s never too late to start preparing your favourite protein meals, even after bubs is born.
Because with a baby to look after, you will be thankful you can grab a healthy meal straight from your freezer any time you’re hungry (or bubs is finally asleep).
Vegetarian Freezer Meal Ideas
Here are a few of my favourite vegetarian freezer meal ingredients that are high in protein:
- Mixed beans
- Brown rice
- Edamame beans
Cook your protein meals in batches and use stickers to label your dishes.
A Little Tip:
Place your sticker on the small side of the container so that you can easily read them when stacking your meals in the freezer.
3. Eat Smaller Portions More Often
Eating more often can help you shift that baby weight.
But only if you switch to eating smaller portions instead of having big meals.
You’re going to be up most of the time, feeding and nursing your baby, with less time to digest heavy meals.
Beat The Bloat
The faster you can digest food, the less bloated you’ll feel and the quicker you’ll drop that baby weight.
Smaller portions are quicker to burn off, giving you the fuel you’ll need to look after your little one.
Why Eating Smaller Portions Burns More Calories
Eating smaller portions keeps your metabolism going which means your body is constantly burning off calories. But it also maintains your blood sugar levels, which keeps you feeling full longer and has you craving less sugar.
4. Get A Baby Carrier
This tip was a total lifesaver for me as a new mom.
I know it may be hard at the beginning when your baby is little. But one of the best investments you can make is to get a baby carrier, put your little one in there and go outside for a walk.
The best time to put your baby in the carrier and take bubs for a walk is before bath time.
Aim for 1000 steps, walking up and down your street or around in the garden.
Do more steps if you can.
By the end of the week, you’ll have done an extra 7000 steps and burnt off 500-600 calories. That’s the equivalent of 1 freezer meal per week.
Or put the baby in the carrier as you walk to the house.
A baby carrier is a double win as it allows you to be hands-free and you get to move your body to burn off some calories.
Baby Carriers And Safety
Always make sure it fits right to avoid any injuries for you or your baby.
And always protect your baby’s head when you open doors like the fridge door. Hold your baby’s feet when you sit down to avoid squashing them.
5. Replace Chocolate With No Sugar Protein Bars
Like I mentioned in my first point, protein replaces body fat with muscles naturally.
That’s why protein bars are great to reach for when you need a boost of energy or simply need a snack on the go.
Choose Your Protein Bars Wisely
Be mindful when choosing your protein bars.
Read the label to make sure that the bars don’t contain added or hidden sugars.
Processed sugar makes you gain weight, so you want to avoid it where you can.
Stock Up On No Sugar Protein Bars
Finding yourself reaching for chocolate bars more often than usual now that the baby is keeping you on your toes 24/7?
Low or no sugar protein bars make a better alternative to chocolate. The protein helps your body burn the extra baby weight compared to chocolate. And protein provides your body with the right fuel.
But do read the label so you know how many calories you’re consuming.
To give yourself a much-needed energy boost, put one on your nightstand so you have something healthy to snack on during night feeds.
There you have it.
Here are my 5 tips to help you lose weight naturally after birth, without hitting the gym or going on a diet.
- 1. Add Protein To Your Diet
- 2. Pre-Cook Your Meals
- 3. Eat Smaller Portions More Often
- 4. Get A Baby Carrier
- 5. Replace Chocolate With No Sugar Protein Bars
After reading all of these tips, I’m curious…
What tip are you going to try first? Let me know in the comments below.