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Fitness, Fat Loss, General Health, Postpartum

How To Lose Weight as a Brand New Mom

By Shannon Cole on Mar 25, 2024 9:00:00 AM
5 Minutes Reading Time


Whether you recently had your first child, have 3 under the age of 5, or somewhere in between, thinking about losing weight as a busy mom can be daunting. And it doesn’t help that we’re constantly bombarded with so many ads for the newest diet or workout program.

So where does a new mom start on her weight-loss journey?

The good news is that what may work for one person, isn’t the solution for someone else. That may sound discouraging, but it can make sense to a lot of women who try diets that their friend found success in, but didn’t work for them. Every woman’s body and lifestyle differs from others, so if you think nothing works for you, don’t give up–there are solutions!

Step 1: Add More Good Things

What I mean by this is that when most people want to lose weight, they automatically think they need to eliminate most things in their diet, without considering that there is a better way to reframe this mindset.

Instead of subtracting things from your diet, start adding in more nutritious options. When we go into a diet plan that starts with taking away some of your favorite things, the process already sounds, well, annoying. I wouldn’t want to give up my chips and salsa!

Whether it’s sweets, chips, or fried foods, it is possible to still have a place for them in your diet. However, the goal is to add more of the nutritious stuff so that you start to not even want some of the “bad” foods we typically gravitate towards.

For example, if you really don’t want to give up chocolate, you can consider adding a small serving of chocolate chips with Greek yogurt and berries. Or, if you’re French fry obsessed, eat a large helping of vegetables first with lean protein for dinner, and see if you truly want those fries after. You may want a few, but not a serving (or two) because you’re full and satisfied from your meal.

Step 2: Add More Steps

Going from not working out to hitting the gym 3 to 4 days a week can seem intimidating. I always encourage new moms to start walking first. Not only is it a great way to get some fresh air with your little one, but you can start getting in some activity without totally beating up your body from sudden, intense workouts.

If it’s winter, and walking outside in freezing temps is not in the cards, hit up your local mall. Malls tend to open up earlier than the actual stores, so can avoid large crowds in the morning, and you have a great walking track that is out of the elements.

Step 3: Establish a Routine

When you feel like you are pretty consistent with your walks, figure out what days and times are best for your workouts.

I know it’s difficult with little ones, so if you can have a Plan B, do that as well! This could mean having a workout option at home, or moving your exercises to a different day or time. For those who are pretty new to lifting, I’d start with two days a week for a few months before adding in more days–you don’t want to overdo it!

Once you have your schedule sorted out, decide how your workouts will be programmed. The last thing you want to do is walk into a gym, and not know where to start. You don’t want to waste your precious time figuring this out, and you obviously want to make the most out of your lifting session.

I really like referring to Mind Pump’s MAPS Starter Program, because its workouts were designed to improve core stability and strength, which is of key importance after pregnancy. And the workouts can be done with just dumbbells and a physioball, so you can do them from home when you can’t get to the gym!

If you are working out 2 days a week, use both days for total-body resistance training; if you can do 3 days a week, one of those can be dedicated to moderate, steady-state cardio.

Step 4: Optimize Your Sleep

I know this can seem impossible with a newborn, but it doesn’t mean you can’t improve the sleep you are getting.

Whether you are a new mom or not, recovery is so important, and sleep is the best way to do that.

Mind Pump works with numerous partners they trust that have created products to reduce stress, relax the mind, and help you sleep more comfortably.

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Shannon Cole

Shannon Cole is an ISSA certified personal trainer and lives in the Dallas area. She is a certified nutrition coach through NASM and NCI, and is currently pursuing her M.S. in Sports Science and Rehabilitation. After obtaining her B.A. in Journalism and Mass Communication she eventually gravitated to personal training, and hasn't turned back since. Her passion for athletics and fitness initially stemmed from her high school years playing golf, and her love for the sport still hasn't faded; her career goal is to obtain her Titleist Performance Institute (TPI) certification and develop strength and conditioning programs for golfers. You can usually find her working out in her garage gym, or training for the next Spartan Race with her husband.

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