Many mothers struggle with excess weight after pregnancy and childbirth. As their children grow up, their schedules get busier and it can be difficult to find the time and energy to exercise. Many women work hard to give equal importance to the career and home fronts and, at times, health becomes secondary. However, it is crucial to remember that excess weight brings with it a host of health problems. If you have a few pounds to lose, you can take some effective steps to make fitness a priority while still performing your daily mom duties.
Eat Healthy
Step 1
Talk to your doctor before you begin making changes to your diet and activity level. If you are a new mother, wait for at least six weeks after childbirth before you try to lose weight, or until you get your doctor's approval. According to the American Pregnancy Association, breastfeeding mothers must consume approximately 500 additional calories and drink two quarts of water on a daily basis. Restricting your food and water intake will adversely affect the amount of breast milk the body produces.
Step 2
Avoid spicy, fried and sugary foods and limit your intake of fast food, restaurant meals and processed foods from stores. In addition to being high in calories, these foods often contain unhealthy levels of sodium and sugar. Excess sodium can lead to high blood pressure and increase your risk of heart attack or stroke.
Step 3
Prepare healthy snacks ahead of time. Pack fruits and vegetables in small bags and carry them with you. Some healthy, low-calorie snacks include carrot sticks, apples and whole-wheat crackers. If you have these snacks readily available throughout the day, you can better resist the temptation to consume high-calorie foods. Eat more of healthy foods, such as fat-free dairy products, lean meat, fish and beans. Make it a habit to leave your kids' food alone. If you finish up their leftovers after eating your own meal, the pounds will start adding up.
Exercise
Step 1
Make a workout schedule every week and stick to it. Wake up 30 minutes earlier than usual and go for a walk. If you have a young child, you can take him along in a stroller whenever you are free during the day. If it is difficult to exercise for 30 minutes at a stretch, break up your routine into 10-minute sessions. Play with your kids more often. Keep small weights and resistance bands in the car so you can exercise during wait times.
Step 2
Go for bike rides with your family. This will keep your kids entertained and happy and you can have fun as you burn calories. Swimming with your kids can also be a fun pastime. Do some resistance training and lift weights to strengthen and tone your muscles. You can even use water bottles or soup cans for this purpose.
Step 3
Join a gym or fitness class and go regularly. If you have a young child or baby, join a gym that offers childcare as you work out. You could also join fitness classes that allow new mothers to participate with their babies. Enlist the help of friends and consider teaming up with someone who shares your weight-loss goals. With the support of your family and friends, you can successfully get to a healthy weight and maintain it.
Things You'll Need
- Healthy snacks
- Lean meat
- Fat-free dairy products
- Beans
- Fruits
- Vegetables
- Resistance bands
- Dumbbells
- Water bottles
- Soup cans
- Book
- Pen
- Exercise clothes
- Comfortable shoes
Member Comments