The miracle of childbirth brings many changes, one of which is the extra weight that remains from pregnancy. However, it’s normal for women to put on 25 to 35 pounds over the course of their prenatal journey. Experts recommend returning to your pre-pregnancy weight within six to 12 months. A gym membership at a local health club is an excellent way to pursue your postpartum weight loss goals. As you recover and weigh your fitness options, consider these tips for losing the baby weight.     

Pointers for Returning to Pre-Pregnancy Weight

1. Recovery

Before you commit to a new gym membership, limit your activity and rest for the first six weeks after giving birth. The stress of childbearing and birth means your diaphragm, pelvic wall, and abdominal muscles need time to heal and return to their normal functions. Initial activity should be limited to practicing good posture, walking, stroller pushing, and simple breathing exercises, which help the diaphragm recover.      

2. Cardio

Aerobic exercise burns body fat and increases endurance, so when you’re ready to start your weight loss program, incorporate a cardio component. If you have only recently completed your postpartum period or are recovering from a cesarean section, engage in upright cardio activities like walking and light jogging. As your stamina returns, you can participate in other exercises like cycling, jump roping, pilates, and other classes included in your gym membership.

3. Strength Training 

Strength training should also be part of your weight loss plan. After pregnancy, the abdominal muscles must be rebuilt. Therefore, with permission from your doctor, make core strength a priority. You can do this with modified planks, push-ups, leg raises, and other calisthenics. When you feel up to it, use resistance training to burn calories and strengthen muscles. Personal trainers at your gym can make suggestions and help you design an exercise program that meets your needs.

4. Diet

No weight loss plan is complete with a nutritional component. As a new mom, you’re used to eating for two, and you may be breastfeeding your little one. There’s no need to crash diet or enter a calorie deficit. Instead, eat a well-balanced mix of natural foods, and don’t give into junk cravings. Keep healthy snacks around the house like yogurt, almonds, and carrot sticks.

5. Mommy & Me Exercise

After a while, you can combine baby bonding time with personal fitness. There are plenty of exercises you and your child can do together, such as baby squats, lunges, or chest presses. Many health clubs also offer “mommy-and-me” classes and structured playtime.

If you’re not sure where to start, turn to Anytime Fitness in Chesterfield, MO. Their gym membership includes 24/7 facility access, so you can exercise on your schedule. All new members are given a free consultation with a personal trainer who will help you achieve your fitness and weight loss goals. Call (314) 485-8986 or visit their website to start your journey today.