Top 3 Tips for How to Lose Baby Weight
Top 3 Tips for How to Lose Baby Weight – When it comes to getting back to your pre-baby weight postpartum and researching that all too common question of how to lose baby weight, it can seem like a daunting task. Take a deep breath and remember that your body is capable of amazing things and has in fact done amazing things by providing you with the little bundle of joy! Sure, that bundle of joy might be the reason you’re researching how to lose baby weight, but it’s hard to feel upset when you get those soft, silly baby smiles looking up at you.
Your body has already proved itself more than capable, is just as capable when it comes to kicking the extra weight. It can be frustrating trying to figure out how and where to start, especially when there’s a million and one gimmicks all across the internet and none of them seem realistic or like they’ll be able to translate into long term success.
Luckily, when it comes to weight loss there really is a science to it. Below are the top 3 tips to start following and you’ll see your pre-baby body in no time!
1) Understand Calories
This may seem simple, but a lot of us don’t understand calories, our caloric intake, macronutrients, or our basal metabolic rate (which is the number of calories you would burn if you were laying down all day long). The first step toward getting your weight in check is to figure out your basal metabolic rate if you’re able. You’ll need a body composition to do this, and the best place to reach out is your local gyms and see if any of them provide this service.
If you’re breastfeeding, the amount of calories you’ll need are going to be different.
Once you figure out your basal metabolic rate or the amount of calories you’ll need while breastfeeding, you’ll know how many calories you have to work with. You need to be in a calorie deficit to lose fat, so you’ll want to make sure you stay at or under that number. For example, if your basal metabolic rate is 1900, and you’re not breastfeeding, you should follow a 1200 calorie a day diet. That way you’ll be in at least a 700 calorie a day deficit. It takes 3500 calories to equal a pound, so at that rate you would be losing one pound every five days.
2) Know Your Nutrients
Just because you’re in a calorie deficit doesn’t mean you’re guaranteed to lose weight. If you aren’t getting all your nutrients your body can choose to hold onto stored fat for safety. When it comes to researching how to lose baby weight, the second place to focus on are your three main groups of nutrients (your macros): carbs, fats, and protein.
Use a macro calculator to figure out how many grams of each group you should be consuming daily, then start tracking your intake religiously. My Fitness Pal is a great tool for this. Be sure to put every single thing that you eat or drink into that tracker. That’s the only way you’ll be able to know for sure if you’re getting all your nutrients and staying at or under your calorie goal. If you find yourself going over, start cutting out the things that have no nutritional value, like that 300 calorie Starbucks mocha.
3) Move Every Chance You Get
Exercise is only about 15-20% of what drive down the pounds initially. It’s your nutrients and calories that really matter. However, even though the majority of your weight loss comes from cutting calories, your long term success with how to lose baby weight will be much higher if you incorporate lifestyle changes that have you doing consistent daily exercise. This is why strength training is such a great fat loss tool for women: more muscle we have, the more our bodies will burn through calories. Grab your little one and start doing squats every single day, and you’ll be shocked at how quickly you feel your glutes, quads, and hamstrings start to strengthen!
As you start your weight loss journey, remember to be kind and patient with yourself. This no miracle button on how to lose baby weight, but constant lifestyle changes that will end up bringing you long term success.
Wishing you the very best of success with your weight loss plan and journey!
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