Why You're Not Losing the Baby Weight
A healthy pregnancy includes weight gain, but once you’ve given birth, you’re ready to get your body back. Losing weight after having a baby isn’t always as easy as you want. Erratic schedules, continued cravings and poor energy from interrupted sleep can get in the way. You may feel like you’re doing everything right in choosing good, healthy foods and reducing portions, but you may actually be standing in the way of your progress.
You’re Not Getting Enough Sleep
You’re lucky if your little one sleeps through the night. She’s likely waking you up regularly for feedings or comfort. This inconsistent sleep schedule can seriously mess with your weight loss.
When you don’t sleep well, the hormones that regulate hunger and satiety get out of whack. You’re hungrier than usual and small portions just don’t satisfy. A tired body may also crave foods that don’t support weight loss – such as sugary coffee drinks and comfort foods.
Ignoring late night cries isn’t really an option, but you can sneak in sleep when your baby naps. While you may crave a night of uninterrupted sleep, take what you can. Accumulate the recommended seven to nine hours throughout the day to help keep your hunger hormones in check.
You’re Eating Inconsistently
The food choices you’re making are right on: lean proteins, vegetables, nuts, whole grains and low-fat dairy. But, even quality foods have calories. You may unknowingly be serving yourself more food than your body needs. If you regularly skip meals due to play dates or diaper changes, you may become extremely hungry so when you do get a chance to sit down you overeat.
Become a meal planner and scheduler. Jerod Langness, National Academy of Sports Medicine Certified Master Trainer, who works out of Life Time Fitness in Colorado Springs recommends you aim to eat a “minimum” of three to four times each day. Include as many vegetables at these meals as you possibly can, as well as other nutrient-packed foods. “By giving yourself the necessary nutrients throughout the day, you’ll have a fighting chance of curbing hunger, as well as overcoming cravings of things that sabotage your goals.”
You’re Making Excuses Not to Exercise
Taking care of a baby can become overwhelming. You’re now responsible for another human and your personal needs become secondary.
But, a sedentary lifestyle will prevent you from dropping the extra pounds leftover from pregnancy. Exercise will help you be a better mom, too. You’ll have energy to keep up with your baby when she becomes a toddler and grade schooler.
The solid 60 to 90 minutes that used to be available for exercise may no longer be an option, but that doesn’t mean you throw in the towel. Schedule a consistent time at least three times per week to exercise. Maybe that’s as simple as a walk with your baby in a stroller, or a time when a sitter or family member comes in to care for junior while you work out. Langness notes, “If these times become the norm, it will become a lifestyle to have exercise as part of your routine.”
He recommends you consider total-body circuit training to “involve more muscles, more often throughout the week.” The more muscles you activate, the more calories you burn so weight loss becomes more accessible.
With more than 20 years of experience in the fitness industry, Andrea Cespedes coaches cycling and running and teaches various group fitness classes. She’s also an American Council on Exercise-certified personal trainer, ERYT-200 hour yoga instructor/teacher trainer and has degrees from Princeton and Columbia Universities. Andrea is a professionally trained chef, a Precision Nutrition coach and a certified nutrition therapy practitioner, educated at the Nutrition Therapy Institute in Denver. She’s also mom to two happy grade-school age kids.
