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5 Ways to get your Body Back in Shape, Post Partum

So, it’s been exactly 2.5 weeks since bubs entered our lives.

Things at home will never be the same again.

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From breast-feeding exclusively around to clock to spending time trying to understand our lil one, its all been a whirlwind of activities for sure.

Anyway, people ask me, how I shed my pregnancy weight so quickly, so here’s my post on 5 ways to get your Pre Pregnancy Body back, Post Partum.

 

1. Gain Less, Lose Less

To begin with, I only gained a total of 12KGs, by the end of my pregnancy, so it wasn’t all that hard to lose it after I gave birth. Did you know that “eating for two” is not the right attitude when pregnant and will actually encourage you to gain weight in an unhealthy manner?

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You only need an extra 500 calories per day, and possibly 800 in the final trimester. Go for nutrition dense foods as well, not just sugary snacks or junk food. I also worked out every single day, (search my Pregnancy Tab) and you can read how I did it on this blog.

2. Get up and move

The best investment you can make is a baby wrap. I use the solly baby wrap and it helps to strap bubs to my chest, and once she is secure, you can go for your walks or daily activities with less worry. The extra weight is also good, is it act like a burden, which will help you get in more of a sweat on your walks.

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Most new moms are too sleep-deprived and overwhelmed to even think about exercise. Most women’s bodies aren’t ready for serious exercise until six weeks after giving birth, anyway—longer if they’ve had a Cesarean section. Once you do feel up to exercise, try walking your baby with a baby wrap – it is amazing!

Speaking of wraps, the other type of wrap you should get, is the Post Partum Corset – definitely a good investment to make – it’s not for everybody as Malaysian weather is unbelievably hot and wearing a corset out would be too uncomfortable. But if you are in the comfort of your home, I highly recommend it – it supports your core, keeps the wobbly bits tight, and helps you lose water retention faster.

3. Breastfeed

Breastfeeding burns an astounding number of calories – 500 to 700 a day. This means that many women can actually increase the number of calories they take in and still lose weight quickly and safely. But be aware that as soon as you stop breastfeeding or begin to taper off, your calorie needs will plummet! You can really pack on the weight if you don’t adjust your diet downward and/or your exercise routine upward.

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Again eating nutrition dense foods is the name of the game. Don’t go for sugary snacks or empty-calorie foods like sodas and chips. Also do not indulge in fad diets that eliminate entire food groups. I eat a variety of lean protein, whole grains, fresh fruits and vegetables, ( I skip dairy products as I am lactose intolerant) for breakfast lunch and dinner. Loads of vegetable soups if you are breast feeding.

4. Carry healthy snacks with you

Eating too much sugar can send your blood-sugar levels on a roller-coaster ride, and when your blood sugar drops, you’re more likely to eat the first thing you can get your hands on. To avoid temptation, keep only nutritious foods at your fingertips. Also stock up on yogurt for snacks, as studies have shown that calcium from these sources can aid weight loss. I also like eggs, as they are a great all-rounder for nutrition. Chia seed bars and gluten-free choc bars are life savers too. Juicing vegetables in the mornings are a must.

5. Take naps

At this point I have to thank God of a supportive spouse who covers me so that I can take a 1 hour afternoon power nap to recharge. He takes bubs on a walk and just leaves me to rest for a bit, so I am back in shape for the all-nighter breastfeeding marathon to come.

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Getting plenty of sleep has been shown to help with weight loss too, because you’re not compelled to binge on high-calorie, high-sugar foods for energy. Also, interrupted sleep cycles when dealing with a newborn can upset your metabolism and make it harder for you to lose your pregnancy weight, so taking a nap anytime the baby does, is a good idea. Or if you have help, let someone watch baby for an hour. That way, you’ll keep your energy levels, and your potential sugar cravings in check.

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4 Responses to 5 Ways to get your Body Back in Shape, Post Partum

  1. Sanjeet Veen September 8, 2016 at 2:18 am #

    Nice post worth reading, learn so many things, thanks for sharing good post.

    • ciki October 6, 2016 at 7:38 pm #

      Cheers !

  2. Steve September 8, 2016 at 10:49 pm #

    Hey Ciki!

    I stumbled upon your article and immediately sent it to my sister Nora and a close friend of mine (Vicky), both of whom had recently had babies and wanted an easy to follow regimen (as they spend most of their time taking care of the little ones now).

    They both read your advice and loved it. Just wanted to let you know that they said they’d soon start applying your tips. 😉

    A most sensational THANK YOU! Keep up the great work!

    • ciki October 6, 2016 at 7:37 pm #

      Hi Steve! Glad to be of help.. and please ask them to keep reading Cikipedia for more great tips! 😀

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