If you are a momma, I can assume two things about you. It doesn't matter if you have a 2 day old newborn, a 2 month old baby, or a 18 month toddler, mommas can connect on these two items.
1) You are exhausted. ALL. THE. TIME.
2) You put your family's needs in front of your own.
Being a momma is not an easy task. Taking care of kids can be really hard and demanding and it takes it toll on us physically, mentally, and emotionally. We are always taking care of other people and their needs and we get the last pieces of whatever is left.
What if I told you there is a better way to live life? A few small changes can help you manage stress, give you more energy, and actually help you feel good in your body.
Fueling our bodies and moving them are GAME CHANGERS. They help us FEEL our best so we can BE our best.
MY 12 TIPS TO LOOSE THE BABY WEIGHT
1. FOCUS ON NUTRITION
When we hear the word diet, instantly we think about all of the food that we can't eat. Instead, I want you to change your mindset. Focus on what you CAN eat! Focus on how your body feels. If you fill it with junk, you are going to feel it. If you fill it with healthy food, you are going to feel amazing and full of energy. It feels good to feel good.
2. DON'T FOCUS ON THE SCALE
Women (including me) tend to obsess about the number on the scale. It is all too easy to throw in the towel when it doesn't move or show the progress we think we should be seeing. Giving up is not going to get you the results you want. Focus on your overall health and the scale will move.
The scale is just one of the many tools to track your progress on your journey. If you just focus on the scale, it would be really easy to give up once you hit that plateau.
Instead, I want you to focus on being healthy. Focus on progress! Find non-scale victories and celebrate those. Maybe you can fit into your pre-baby jeans, or you can see some muscle definition in your arms, or maybe you can hold your plank for 20 seconds now. Find small victories every week and celebrate them!
3. MINIMIZE PROCESSED FOODS
I hate the word diet and all that society has taught us about it. I am not on a diet. I am on a health journey and am developing healthy habits for life. There is not an end to it. Period.
I don't want you to never eat pizza again, that would be one sad life! I want you to practice moderation. Eating pizza, chips, and ice cream every day is not a healthy habit and it is not going to fuel your body well. OUR GOAL IS TO FEEL GOOD. Focus on eating good, healthy foods 80% of the time.
If you are at a birthday party and they are serving pizza, eat a slice or two. Pair it with some veggies or a nice salad. Don't pig out and stuff your face with 8 slices of pizza. Use moderation, enjoy your few pieces, but try to fill up on some healthy options.
4. EAT CARBS BEFORE SUPPERTIME
Our bodies use carbs for fuel. Well, we don't need much energy in the evenings and while we are sleeping. Try eating your carbs for breakfast, lunch, and snacks throughout the day. Focus on eating whole wheat options whenever possible. Skip carbs in the evening, or at least minimize to one serving.
5. DRINK WATER
Drink half your body weight in ounces of water every single day.
So, if you weigh 160 pounds, you should drink 80 ounces of water a day. This might sound intimidating, but it really is not that hard! It just takes being intentional. Find yourself a good water bottle like this one that will help you track your consumption throughout the day.
If you are a breastfeeding momma, this will really help your milk supply too!
6. EAT WHEN YOU ARE HUNGRY
Remember, we are on a health journey here, and starving ourselves is not the goal here! If you are a breastfeeding mom, you need about 500 extra calories a day. If you are hungry, listen to your body and give it fuel, HEALTHY fuel.
When those hunger pangs start, grab some vegetables or fruit and drink 8-12 ounces of water. If you are still hungry, add in a healthy carb. Don't fill up on junk or dessert. If you are truly hungry, an apple will sound good, trust me!
7. MOVE YOUR BODY
If you are not cleared from your doctor yet to workout, you can still get in a little movement. My favorite activity postpartum is going on walks. The first couple of days, I walk pretty slowly and not very far, but it feels so good to get out of the house and move! Listen to your body and don't push yourself too hard!
If you are past that 6 week period, feel free to start pushing yourself a little harder. (I use Beachbody's workouts and can get you started with a free, basic account. Let me know if you are interested!)
Remember though, your body has just gone through TRAUMA and will not be able to do everything it was able to do before. It is going to take time, but YOU WILL be able to get it back.
8. GET OUTSIDE
As long as the weather complies, try to get outside every day. I love to combine this with my daily movement. Go on a family bike ride, play with your kids at the park, go swimming.
As mommas we can feel sensory overload and that the walls are closing in on us. One of the best things I can do for my mental health is take the kids outside. Even if I am just sitting and watching them play, it feels like a little break as they are entertaining themselves.
If you want some extra movement, run around and play with them! Not only will you be the coolest mom around, you will burn a few more calories!
9. SET GOALS FOR EACH WEEK
At the end of each week I try to reflect on things I did well and things that I need to work on. Pick out a few things that were challenging for you this past week. Maybe you did a lot of snacking in the evening, maybe you drank 4 cans of pop a day, maybe you only worked out once this week. Pick three things you want to work on for the next week. I like to pick a nutrition goal, fitness goal, and then just a random goal.
I like to track mine here.
10. MEAL PLAN & MEAL PREP
Half of the battle to eating healthy and losing weight is having a plan. I am a huge advocate for meal planning and meal prepping. It doesn't have to be extravagant, I don't have time for that. Check out my blog post to see how I recommend meal planning and meal prepping for weight loss.
11. IT TAKES TIME
Losing weight takes time, that's why it shouldn't be our focus. Give yourself grace mind. You have so much on your mind and on your plate. Take one day at a time. Focus on small changes each day and they will add up to big changes, I guarantee it! Focus on progress, not perfection.
12. DON'T HAVE AN END DATE IN MIND
This one is kind of hard to do. Most of us have a goal of how much weight we want to lose, and by what date. There's nothing wrong with doing that, but I don't want you to focus on. Try to focus on living a healthy lifestyle and feeling your best. If we have a specific number and date in mind and we don't reach it, that can throw us off the bandwagon. It's better to just focus on the big picture.
Well momma, I hope that you found this article helpful. Remember, focus on being healthy and the weight loss will follow.
LOOKING FOR MORE?
I am a health & fitness coach and would love to work with you reach your health goals. If you are interested, fill out the form here, and I will send you more information. No strings attached!
BE SURE TO CHECK OUT SOME OF MY OTHER POSTS HERE!
10 Reasons You Should Get Beachbody on Demand
21 Day Fix Review
Beginner's Guide to Meal Planning
Beginner's Guide to Meal Prep