Ready to break out of your comfort zone, blast fat and get back in shape after pregnancy?
Your baby is sweet, your home is warm with family love, but you feel you have been stuck in “survival mode” and you are ready to stop feeling big, right?
I know how that feels, I have done it, three times. We all struggle to get back in shape after pregnancy, but if you know what you want, you can make it happen!
In my last blog post, we discussed how you can slowly take steps to a more slender you, after childbirth. The baby has gotten bigger and you are probably getting more sleep. You may have started back to work and are busy as ever. Well, kick the excuses to the curb and be happy with your decision to get fit!
If you have made some small changes to your lifestyle habits, I bet you are ready to get going to really re-shape your body!
This is where your mindset plays the biggest part. Remember that “Why” we were talking about? I hope, by now, that you have it written out on a huge, bright poster board to remember daily. You will achieve your fitness goals with a great plan to follow.
First of all, the “magic” really happens in the kitchen. We talked a little about healthy choices in part 1 of this 2 part blog post and now I am going to explain to you what kind of diet you should be consuming daily. Remember that portion size plays a big part and that you should focus on being healthier, not “skinnier.” I want you to be sure that you eat at least three times a day with snacks in between meals.
Don’t over-indulge in your temptations, but don’t deny yourself, either. If you are taking the advice I gave you previously, you are not eating packaged, fake, foods. Just make sure you are not emotional eating either. Then, there will be room for your sweet tooth like a piece of dark chocolate once a week. Turn all your ambition into this action plan!
Keep it simple and don’t let your family’s eating habits deter you from your new meal plan. With each day, make sure you drink lots of water.
Keeping a diet consisting of mainly fruits and vegetables has huge health benefits, essential vitamins and can protect against disease. Depending on how busy you are, you may need a quick breakfast, but make sure you don’t skip it because this can help you feel fuel and give you energy through the day.
Here’s EXACTLY what to eat to get back in shape after pregnancy:
Morning: Eat a wholesome breakfast like wheat toast with eggs or a protein shake with fruit. Cereal or oatmeal are great options. You could even try a fruit salad to wake you up. The key is knowing what you like and there are many healthy options to choose from.
Mid-morning: Have a healthy snack like, nuts, apple, banana, grapefruit, or celery and peanut butter. Granola, or salt free pretzels can tide you over. Even a small salad with veggies like broccoli can give you the fiber you need.
Lunch: Have wheat bread or tortilla and lean meat with lots of broccoli, carrots, and other tasty vegetables. Salads with grilled chicken are perfect for filling you up so you can get back to work. Here are some fabulous ideas for lunch, enjoy.
Late afternoon snack: Make sure you have snacks to keep your energy level up, because if you don’t, you are likely to overeat later. For a late afternoon snack you could have a piece of fruit or nuts.
Dinner: To lose weight/stay fit you are going to want to eat things that are good for you. Try not to eat fast, junk meals. (If you have to have pizza, which I LOVE, make sure you only do this once a week and watch your portion) So for dinner, try these healthy chicken dinners. Fish is also a great protein to build a meal around and make sure your plate is mostly veggies and only a little starch like brown rice or Quinoa.
After dinner snack: Fruit salad with plain nonfat yogurt is an awesome option.
Keeping a food diary is a great way to keep up with how many calories you are consuming, but more importantly, its a great way to make sure you are getting the proper amount of nutrients per day.
A good way of knowing is this: You should be consuming 4 servings of whole grain, 2 servings of nuts (about ½ cup of nuts or seeds, unsalted), 2 to 3 oz. of meats and fish, 2-4 servings daily of fruit, 5 or more servings of vegetables, with at least one serving of vitamin C. Omega 3’s are very important as are healthy fats. Dairy is good for your bone strength, 2 to 4 servings could be very helpful to your health. A recommended amount of dietary fiber that you get from vegetables, grain, meats and fruit should be around 20 to 35 g.
When it comes to healthy diet decisions, substitution is key. Eat fruits and vegetables instead of some other higher-calorie foods.
Now that you have started a grocery list for your week, lets take a look at what kind of exercise can really kick your metabolism up and get you burning that baby fat off for good.
I recommend that you do at least 20 minutes of aerobic exercise twice a week.
Here is a great article about cardio/aerobic exercise.
Tip: this could be anything that gets your heart pumping: jump-rope, running, bicycle, sports or even running around the yard with your kids.
We all should be doing these great basic exercises at least twice a week in a 15 min circuit like push-ups, sit-ups, lunges, jumping jacks and squats.
The most important thing about getting back in shape after pregnancy is to remember that your body is amazing and its now your time to reclaim it as your own.
Choose things that you like for healthy eating and exercise that you know will get you the results you want.
Take little steps every day in the right direction.
Simple changes to your diet and increasing your workouts by time or difficulty every week can make a big difference.
Print-outs are a big help when it comes to meal planning and scheduling. You will find what suits you best for your personal envisioned healthy lifestyle.
You owe it to yourself and your family to be healthy.
You are capable of more than you think!
I am so excited for you to get in the shape you always wanted! If this article helped you to determine a fitness plan, please share with your friends.
Leave me a comment below to tell me your thoughts and concerns about your plans.
About the Author: Lacricia Sanders is a 27 years old young mom of Jaylynn (12), Leah (7) and Lilyanna (4). She has been happily married to Jason for 12 ½ years. She loves to be with her family, help with local charity events, and enjoying social interaction.
She is a budding entrepreneur with health, fitness and anything else that catches her fancy. When she isn’t enjoying time with her family, she can be found working out, shopping, singing or helping people with fitness.
Read more about Lacricia and get more health and fitness tips here.