This post is going to be long, and informative, just a heads up, maybe bookmark it for future reference? There isn’t as much detail as I would like to get in it but when you have a newborn, some things have to get cut short! I might do a part 2 later on in the week so stay tuned!
I’m going to get down to the nitty gritty about losing weight after having a baby, because so many mums struggle with this, but this is also about other people who have trouble losing weight and need/want to lose a large amount.
1. Set a goal, know what your healthy body weight should be, if you don’t, figure it out, go see a physician, look it up on the internet and set yourself a timeline, now if you need to lose a 100 lbs, at approx 1-2 lb loss a week, it’s going to take you over a year. Healthy weight loss is 1-1.5 lbs a week, 2 weeks at MOST. More than this your risk of gaining weight in return is very high, so don’t rush it (haha I keep telling myself this)
2. Re-orient your life, this is a LIFESTYLE, if you are not ready for it, then you are not serious or ready about losing weight, this is permanent and if you aren’t comfortable with that then say goodbye to being healthy! You will have to make changes and adjustments and sacrifices. If you have kids already, you will have to use your imagination to make it work, if you have 1 child, well you have it pretty easy and if you don’t have kids, holy get your ass in gear cause you have all the time in the world! Though, from my experience, it’s actually easier to workout with kids because when you’re tight on time you don’t think about not working out (because you don’t have the time) you just do it and move on to the next thing!
3. Food. It was a mix up as to whether to put this as number 1, but 3 is close enough. You MUST must must must must must adjust the way you eat, and not only you if you have a family. It must be a change for the WHOLE family otherwise it will not work, if your kids are young, you are better off, if they aren’t…it’s going to be a challenge (they are already used to a way of eating and they are probably not going to like the changes you will make). If you aren’t supposed to eat a food (dieting) then guess what, your kids aren’t supposed to be eating it either!!
I’m not a nutritionist yet but I can provide some simple guidelines for you to follow. Straight up – if you want to lose weight: go gluten and dairy free. Sure that might sound like the end of the world but I’m telling you, it works and your body will love you for it. There’s so much crap in wheat these days (because it is so processed) you think you are getting whole grain but your body still hates it. I say dairy because there’s a lot of fat and the cows proteins just don’t get along with the human body. Also, it’s really not that hard, once you psychologically are prepared for it, it’s a lot easier, you have to think that it’s making your body a healthier body and a healthier you, you will have more energy, your brain will function better, your bowels will function better, everything will function better and doesn’t everyone want that?
2-3 days a week where you meal plan and prepare ALL of your food, this is the only way for you to stay on track (esp on days where you need to run errands so you aren’t going out and buying crap food to eat cause you’re randomly hungry). This is also great if you have kids because guess what! Less cooking for you and there’s always food in the fridge for them(the kids) to eat, it’s great. Less stress! Maybe sit down with the family together and brain storm over some meals that you all like, but face it, there will be times when your family won’t enjoy everything that you cook, but TOO BAD! haha, I say that to my husband because it’s healthy and I enjoy it because of that, tastes buds change.
Just because you have to eat healthy doesn’t mean you have to eat veggie sticks 99% of the time, I can provide lots of links where you can learn to prepare healthy meals that taste GOOD, and are not plain, this is another art but it’s a great tool to have! Another reason I post recipes on this blog because a lot of people struggle with preparing healthy food that taste good. I thank God for my mother teaching me how to cook because that’s the only way I’m able to do this!
Every meal should include carbohydrate, protein and fat, in order for your body to work efficiently, this is needed, unless of course it’s a pre workout meal in which case you don’t want to consume a massive amount of protein. Do not over indulge in meat or grains, always try and have more vegetables if possible but don’t just eat vegetables if you are hungry because they won’t hold you over as much as adding a little bit of protein.
The largest meal of the day should be lunch time, and the lightest meal should be supper time. Do not eat 2 hours before going to bed. If you do happen to be super super super super starving before bed have some vegetables or something light in calories but don’t make it a habit! ‘
If you are really struggling with staying on track eating healthy then keep a food journal, it helps you realize how much you are eating, if you are eating too much, etc etc.
Drink water, 2 L/ 8 cups, put a pitcher out on the table or somewhere you pass often and fill with that amount, every time you go by drink a cup and bam, it’s done by around 4 pm! Or fill a 1 L water bottle twice, I prefer the pitcher method, it becomes more of a habit. If you’re on the road = water bottle.
Take greens! You can get the greens powder, it’s amazing, it helps you get in MORE than your daily recommended dose of greens and it has so many nutrients we are talking serious energy here!
Supplements: Fish oil, Vitamin D and probiotics. See naturopath for more info! (they are worth seeing btw, just admit it.)
If all the above is not really sticking with you – see a naturopath.
If I think of more… it’ll have to be in another post.
4. Workout routine. If you are new to working out, it’s all about baby steps but realize that you cannot effectively lose weight and get your body in optimal health without WEIGHTS mixed with cardio. Gosh it annoys the hell out of me that women are like “weights, wtf? EWWW, no no must go run for 6 hours a week” puhhhlleeeasssee tell me another one. This has been circulating the internet and hopefully women are being converted:
Muscles LOOK BETTER THAN FAT, and you would have to weight train a lot to look like a bulky arnold. That being said, go pick up some weights!
Try to incorporate cardio and weights 3-4x/week.
Invest in a home piece of equipment(Like the TRX) because if you have children, this is the only way you will be able to weight train (unless your hubby looks after the kids in the evening and you go to the gym or classes etc which is a good thing to do once a week to keep your sanity!) Buy some bands, bands rule, they don’t take up any space and they are pretty wicked. If you want to know where to buy some, leave a comment or msg me.
Get your children involved, take them on walks, or hikes, or bike rides or start running with them. Use them as weights!
You don’t have to go out and buy a weight set, get creative and use things around the house, jugs of water etc.
If you have a newborn take the baby with you, utilize one of their naps and go walking or jogging with the stroller!
5. Experiment with what times of the day work best for your schedule, if you are a stay at home mum this is easy for you to do, for those that work it’s either before or after work. Find out which one works for you.
Just like cleaning, working out has got to get done! No question about it, once you get into the routine it’s much easier.
6. Take before and after pictures. This is a great motivator! There’s nothing like seeing how awesome you look and what type of progress you’re making like pictures!! Also, weigh yourself every once in a while, once a month or every two weeks but not too frequently!
Take measurements, this is what you will go by, and how you look in the mirror. I take my measurements every two weeks, but they can be taken every month if that’s how you choose. Bust, hips, waist and legs. If you have large arms take the measurement around your arms if you want.
7. Sit down and talk over all of this with your family (esp hubby or wife) because you must be on the same page, you have to agree that this is going to take time, effort and motivation, if your spouse or significant other isn’t there to motivate you, you can still do it but it will be more difficult!
Remember, this is a lifestyle!
Don’t hesitate to ask me any questions!