4 Tips To Lose Weight After Giving Birth

Published March 22, 2019 (Revised: October 09, 2019)
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

4-tips-to-lose-weight-after-giving-birth
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/03/weight-loss-after-birth.jpg" } }, "headline":"4 Tips To Lose Weight After Giving Birth", "datePublished":"2019-03-22", "dateModified": "2019-10-09", "description":"Getting pregnant, carrying a child, and giving birth are some of the most incredible things that the human body can do.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/03/weight-loss-after-birth.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Stay Hydrated</a></li> <li><a href="#section2">Consume More Collagen</a></li> <li><a href="#section3">Sleep Well</a></li> <li><a href="#section4">Reactivate Your Core</a></li> <li><a href="#section5">Putting It All Together</a></li> </ul> </div> <section> <p>Getting pregnant, carrying a child, and giving birth are some of the most incredible things that the human body can do. An inevitable part of that process is weight gain that can be tough to reverse once your kiddo finally arrives. Still, there are plenty of things that you can do to get back to feeling healthy and confident after pregnancy, and here we’re going to share four of our surefire tips for shedding that baby weight.</p> <p>Of course, weight gain is an absolute necessity during pregnancy to both feed and carry your little one. Depending on your starting weight, the Center for Disease Control (CDC) recommends a weight gain of between 11 and 40 pounds by the end of your pregnancy <sup><a target="_blank" href="https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm" rel="nofollow noreferrer">1</a></sup>. In fact, gaining too little weight during pregnancy can have detrimental effects on your baby, potentially leading to premature birth, low birth weight, and more <sup><a target="_blank" href="https://www.whattoexpect.com/pregnancy/not-gaining-enough-weight/" rel="nofollow noreferrer">2</a></sup>. That’s why it’s so important to have love and compassion for your body just as it is right now. The more confident you are in yourself in the present, the more likely you’ll be to achieve the happy and healthy lifestyle you deserve.</p> <p>The point is not to avoid gaining weight in the first place, but rather to figure out how to manage that weight gain when the pregnancy is over. That’s what we’re going to teach you in this article: four simple and effective strategies that have helped thousands of our warriors get incredible weight loss results after pregnancy and in their everyday lives. All you need to do is implement these four steps, and we can guarantee you’ll be on track to feeling great in your body.</p> <p>Let’s get started with our first tip!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Stay Hydrated</h2> <p>If you’ve ever taken a flight, you’re probably familiar with the safety announcement flight attendants give you before takeoff: in the event of an emergency, put the life mask on yourself before helping others. This applies just as much to life on the ground as those brief hours you spend in the clouds. If you’re not taking good care of yourself, it’s going to be even harder to care for the baby you’ve just brought into the world.</p> <p>A quick fix: drink two glasses of water first thing when you wake up in the morning. </p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-with-water-in-kitchen-0114.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-with-water-in-kitchen-0114.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-with-water-in-kitchen-0300.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-with-water-in-kitchen-LR-0300.jpg" class="img-fluid" alt="tyler-with-water-in-kitchen"> </picture> <p>Hydration is key for all of us, but it can have some especially positive benefits for new parents. First, if you’re breastfeeding, water is key to ensuring that you’re able to produce enough quality milk for your baby. </p> <p>Second, pregnancy can cause you to form excess skin as you gain weight to accommodate your baby. The elasticity of our skin is directly related to our water intake, particularly as water increases our production of collagen and elastin, which are crucial to maintaining healthy and happy skin. The more consistent you are with meeting your daily hydration needs, the more likely your skin is to bounce back.</p> <p>Finally, staying hydrated is one of the few key health factors that nutritionists and trainers around the world can agree on. That’s because we don’t just need water to survive. Hydration is key to reducing unhealthy cravings, improving the quality of your skin, hair, and nails, and ensuring that you have the focus, energy, and memory to thrive.</p> <p>Once you’ve got those two glasses of water in, you can move on to our next tip.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Consume More Collagen</h2> <p>The word <i>collagen</i> is derived from the Greek word ‘kolla’ which means glue. That’s because collagen, which makes up as much as 70 percent of our non-water weight, is a crucial protein that holds our joints together. </p> <p>By the time we reach 40, however, most of us have lost up to 20 percent of our collagen stores. By 60, that number can be as much as 50 percent. The result? Diminished function of the joints and thin, structurally weakened skin<sup><a target="_blank" href="https://www.karger.com/Article/Abstract/371708" rel="nofollow noreferrer">3</a></sup>. When our bodies aren’t functioning at full capacity and we’re tasked with caring for a newborn, it makes it that much harder for us to do healthy things for ourselves like exercising and eating right. </p> <p>That’s where collagen comes in.</p> <p>Topical collagen has been around as a beauty treatment for decades, but the use of oral collagen is a newer phenomenon. Still, a 1999 research study in the <i>Journal of Nutrition</i> found that as much as 95 percent of orally-administered collagen is absorbed by the gastrointestinal tract where it can enter the bloodstream to improve the health of your skin, nails, and joints <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/10498764" rel="nofollow noreferrer">4</a></sup>.</p> <p>One of the best sources of collagen that you can add to your diet is our <a target="_blank" href="https://www.warriormade.com/content/diet/homemade-bone-broth/" rel="noreferrer">homemade bone broth</a>, a hearty and satisfying superfood that can boost your collagen reserves. Collagen supplements like our <a target="_blank" href="https://www.warriormade.com/go2protein/options/?&utm_source=youtube&utm_medium=organic&utm_campaign=supplements&utm_content=account-3---tracking-0208191600&subAffId=youtube&affSub=0208191600&affId=3" rel="nofollow noreferrer">GO2 Protein</a> powder made with collagen protein and <i>gotu kola</i>—an herb used in Chinese and Ayurvedic medicine that has been shown to naturally increase collagen levels—are also a great choice <sup><a target="_blank" href="https://www.webmd.com/vitamins/ai/ingredientmono-753/gotu-kola" rel="nofollow noreferrer">5</a></sup>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/warrior-made-bone-broth-0114.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/warrior-made-bone-broth-0114.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/warrior-made-bone-broth-0300.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/warrior-made-bone-broth-LR-0300.jpg" class="img-fluid" alt="warrior-made-bone-broth"> </picture> <p>Now that we’re hydrated and our collagen is boosted, let’s move on to our third tip.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Sleep Well</h2> <p>Easier said than done, especially when your little one hasn’t settled into a normal sleep pattern yet. But getting enough sleep is absolutely critical when it comes to our health and the proper function of our bodies.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-sitting-up-on-bed-0114.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-sitting-up-on-bed-0114.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-sitting-up-on-bed-0300.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-sitting-up-on-bed-LR-0300.jpg" class="img-fluid" alt="tyler-sitting-up-on-bed"> </picture> <p>Getting adequate sleep is key for regulating our hormone levels. When we don’t get enough sleep, we increase the amount of the stress hormone <i>cortisol</i> in our bodies. Cortisol sends a signal to our bodies to slow the digestive system and store fat which can easily lead to weight gain that’s hard to reverse.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cortisol-graph-0114.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cortisol-graph-0114.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cortisol-graph-0300.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cortisol-graph-LR-0300.jpg" class="img-fluid" alt="cortisol-graph"> </picture> <p>Studies have shown that a lot of us also respond to the stress and depleted energy from inadequate sleep by consuming more food, particularly fats and carbohydrates <sup><a target="_blank" href="https://www.pnas.org/content/110/14/5695.short" rel="nofollow noreferrer">6</a></sup>. If you find yourself tempted by donuts, French fries, and other fatty processed foods, particularly after a poor night’s rest, then sleep might just be the answer.</p> <p>One of the best things that we can recommend for new parents is to work on sleep training your children with a regular bedtime, a predictable daily schedule, and developing methods for handling those nights when your child just can’t seem to sleep. </p> <p>The point here is not to fight against our body’s natural physiology, but to recognize that not getting enough sleep has a massive impact on our ability to function and make good decisions. Putting in effort, even if you’re not getting a full eight or nine hours each night, will absolutely produce positive results. As your child learns to sleep through the night, and as you begin to prioritize your own rest, sleeping enough will become just another part of your healthy routine.</p> <p>Now that we’re up to date on the importance of good sleep hygiene, let’s move on to our final tip: an easy and effective exercise you can do from your very own bed.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Reactivate Your Core</h2> <p>We understand that getting exercise is often pretty low on the priority list, particularly for new parents. That’s why we want to share with you one simple exercise that you can do before you go to bed at night or when you wake up in the morning to reactivate your core.</p> <p>Here’s how to do it:</p> <ol> <li>Lie down on your bed with your knees bent and press your lower back in to the mattress.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-pressing-back-to-bed-0114.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-pressing-back-to-bed-0114.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-pressing-back-to-bed-0300.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-pressing-back-to-bed-LR-0300.jpg" class="img-fluid" alt="tyler-pressing-back-to-bed"> </picture> <li>Lift your knees up towards your chest until your legs are about perpendicular with the bed.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-on-bed-hands-on-knees-0114.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-on-bed-hands-on-knees-0114.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-on-bed-hands-on-knees-0300.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-on-bed-hands-on-knees-LR-0300.jpg" class="img-fluid" alt="tyler-on-bed-hands-on-knees"> </picture> <li>Press down on your knees with your hands. At the same time, push back against your hands with your knees, creating your own resistance.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-on-bed-with-directives-0114.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-on-bed-with-directives-0114.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-on-bed-with-directives-0300.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-on-bed-hands-on-knees-LR-0300.jpg" class="img-fluid" alt="tyler-on-bed-hands-on-knees"> </picture> <li>Hold this pose for 10 to 15 seconds. Rest for another 10 to 15 seconds then repeat.</li> </ol> <p>In order to get the most benefit from this move, make sure that your lower back is pressed into the bed and stay tall all the way through the top of your head. The exercise should be performed around three to five times in a sitting, and unlike some other moves, you can do it every single day as many as two to three times per day.</p> <p>This will activate and strengthen the muscles of your core including the abs, obliques, and lower back. With your core back at optimal function, you’ll notice improvements in your general strength and an increase in results when you do perform core exercises. And, of course, sticking to a regular exercise routine boosts the metabolism, making it easier for us to shed those pounds.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Putting It All Together</h2> <p>Doing any single one of these four steps will have a positive impact on your health and your well-being. But the best thing that you can possibly do for yourself is to try to implement all four of these tips into your daily routine.</p> <p>All you need to do is drink two glasses of water each morning, increase your collagen intake with bone broth or a natural supplement, try to get at least seven hours of sleep per night, and perform a simple, sustainable exercise routine like the core workout we demonstrated here.</p> <p>Holding onto extra weight after pregnancy is a completely normal part of the process of giving birth. But if you think that losing some of that extra weight and improving your well-being would help you to feel happier and healthier in your body, then we cannot recommend these four steps enough.</p> <p>Why not get out there and get started today?</p> </section> </article>

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