Getting Back Your Pre-Baby Body: A Simple Guide to Postpartum Nutrition and Exercise

By Marnie Adams, Contributor @ Kids In Perth 21 Feb 2023

A sports mother is engaged with the child in fitness and yoga at home. The concept of sports, motherhood and an active lifestyle. Young woman in sports training with her child.

Video / Photo Credit: Stock Photo.

Congratulations on your new bundle of joy!


As a mother, you may be wondering how to get back your pre-baby body. It's important to remember that every woman's journey is different and there is no one-size-fits-all solution. However, there are some things you can do to help you feel more like yourself again.


First and foremost, it's important to give yourself time to recover. Your body just went through a lot and it needs time to heal. Be patient with yourself and don't expect to bounce back right away. It's important to remember that it took 9 months to grow a human being, and it will take some time to regain your strength and energy.


Next, focus on nutrition. Eating a well-balanced diet is essential for both you and your baby. Make sure you're getting enough protein and healthy fats to support your breastfeeding goals. Avoid processed foods and sugary drinks, and try to make most of your meals at home. This will not only help you feel better, but it will also set a good example for your little one. Also, if you are breastfeeding it's important to remember that you need to be consuming more calories than before pregnancy, to support your milk production.


Exercise is also important for getting back in shape. You don't have to start with intense workouts right away, but getting moving is important. Take a walk around the block or do some light stretching. Gradually increase the intensity as you feel comfortable. It's also a good idea to consult with a doctor or physical therapist before starting any new exercise routine. Remember that postpartum recovery is different for everyone, so it's important to listen to your body and not to push too hard.


Finally, don't forget to take care of yourself mentally. Taking care of a new baby can be overwhelming and it's easy to neglect your own needs. Take some time for yourself, whether it's a bubble bath, reading a book or getting a manicure. It may seem like a small thing, but taking care of yourself will help you feel more like yourself.


In conclusion, getting back your pre-baby body takes time and patience. Focus on nutrition, exercise, and self-care. Remember that every woman is different and there is no one-size-fits-all solution. Be kind to yourself and take it one day at a time. Remember that your body is amazing for what it just did and it deserves some time to recover.

Young mother in sportswear measuring her waist worried about her weight after the child birth sitting with her baby son during the exercise

Video / Photo Credit: Stock Photo.

Exercise is an important part of postpartum recovery, but it's important to start slow and gradually increase your activity level to prevent injury and allow your body to recover fully.

Here is a gentle, post-partum exercise plan that any new mother can follow:

Week 1: Walking: Start with short walks around the block, about 10-15 minutes. Take it easy and listen to your body.

Week 2: Pelvic Floor Exercises: Begin with gentle pelvic floor exercises (Kegels) to help strengthen your pelvic floor muscles. Do 10 repetitions, 3 times per day.

Week 3-4: Yoga or Pilates: Start with gentle yoga or Pilates classes that focus on stretching and breathing exercises. Look for classes specifically designed for postpartum recovery.

Week 5-6: Strength Training: Begin with light weights or bodyweight exercises such as squats, lunges, and push-ups. Start with 1-2 sets of 10-15 repetitions and gradually increase as you feel comfortable.

Week 7-8: Cardio: Add low-impact cardio exercises such as cycling, swimming or elliptical training, for about 20-30 minutes at a time. It's important to listen to your body and take breaks as needed.

Week 9-10: High-Intensity Training: If you feel ready, you can start to incorporate more high-intensity workouts such as HIIT or circuit training. It's still important to take breaks and listen to your body.

Remember to always warm up before exercising and cool down after. It's also important to stay hydrated and wear comfortable, supportive clothing. Be patient with yourself and don't push yourself too hard.

If you experience pain or discomfort, stop and consult with a doctor or physical therapist.

A young mother puts strawberries into a clear food storage bag. She is in the kitchen with a concrete counter top surrounded by other fruits and vegetables that she is preparing and storing.

A diet plan for getting back your pre-baby body should focus on nutrient-dense foods that will support your energy levels and aid in weight loss. Here is a sample plan that you can follow:

  • Breakfast: Start your day with a high-protein breakfast to keep you full and energized. Try scrambled eggs with spinach, turkey bacon, and avocado. Or Greek yogurt with berries and a sprinkle of nuts.
  • Snack: Mid-morning snack of an apple with almond butter or a serving of raw veggies with hummus.
  • Lunch: A salad with mixed greens, grilled chicken, and your favorite vegetables. Dressings made with olive oil and lemon juice are a healthier option.
  • Snack: An afternoon snack of Greek yogurt with berries or a hard-boiled egg.
  • Dinner: Grilled fish or chicken with roasted vegetables and a side of quinoa or brown rice.
  • Dessert: Fresh fruit or a small serving of dark chocolate.

Drink plenty of water throughout the day and limit your intake of sugary drinks, alcohol, and processed foods. If you are breastfeeding, it's important to make sure you are getting enough calories to support milk production. Consult with a dietitian or a healthcare professional to make sure you are getting the right amount of nutrition based on your needs and goals.

It's also important to remember that weight loss shouldn't be your only goal. Eating a well-balanced diet, getting enough sleep and exercise, and taking care of yourself mentally and emotionally are just as important for a healthy postpartum recovery.

We hope you find this simple postpartum recovery guide helpful.
Why not join the conversation by sharing your thoughts in the comments below!

Know anyone about to be a new mum? Please share this article with them.

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