The idea of getting back into shape after having a baby can seem daunting, and at times seemingly impossible. If you go into a weight loss protocol with the mindset that it’s going to be hard, then it probably will be. But if you have realistic expectations–and a few strategies to keep you going–it is possible to get back to that pre-baby weight.  

Strength Train 2-3 Days Per Week

Study after study will tell you that a combination of a healthy diet and resistance training is the most effective method for losing weight. If you want to lose weight AND keep off the pounds, resistance training will build muscle, lose fat, and keep your metabolism thriving.

Now, I don’t want you to think of “building muscle” as getting big or bulky–that is not the case. In fact, gaining muscle will result in a leaner look. Muscle is much denser than fat when comparing the same amount of mass. This is the part where I tell you that the scale is not the best indicator of progress. You could be losing five pounds of fat while gaining five pounds of muscle, but the scale will tell you that nothing has changed even though you can see and feel a difference. That’s a problem. Use non-scale victories to track your progress; examples include pictures, measurements, trying on pre-baby clothes, and even hitting PRs or finishing a 5K.

No Time? Try HIIT

You have probably heard a little bit about high-intensity interval training (HIIT), and to be honest, there is a time and a place for it. Unlike traditional forms of cardio that utilize the oxidative or aerobic energy system, HIIT-style workouts utilize the glycolytic and phosphagen, or anaerobic, energy systems. When we perform intense exercises, like squat jumps or medicine ball slams, we are using a lot of energy in a short amount of time; our anaerobic system activates to deliver a substantial amount of power in a short period of time, and it’s something that cannot be sustained for longer than a few minutes. 

When we complete a HIIT workout, we are burning about the same amount of calories or putting in the same amount of work as we would during a longer-duration workout of lower intensity. As a busy, new mom, this workout style can come in handy. It’s a lot easier to sneak in a 15 to 20-minute workout than a 60-minute workout, especially if you don’t have traditional cardio equipment at home. HIIT workouts can be done with minimal equipment, and you can get it done before the end of nap time (hopefully!). Just keep in mind that without proper rest, too much HIIT training throughout the week can possibly increase your risk of injury; also, it is much harder to recover when you are heavily taxing your body most days during the week. Two days a week of HIIT training is plenty.

Implement a NEAT Lifestyle

Along with resistance training, this is probably one of the most important elements to losing weight (and keeping it off). NEAT stands for Non-Exercise Activity Thermogenesis, and it is the energy we expend on a daily basis that doesn’t include eating, sleeping, or dedicated workouts. Those who have a higher NEAT rate tend to burn more calories throughout the day and lead a healthier lifestyle. Some studies suggest you can increase your daily calorie expenditure by as much as 300 calories by adapting NEAT habits.

Let’s compare two people: Person A drives to work, sits at his desk all day, then comes straight home to sit on his couch and watch TV. Person B walks his dog before riding his bike to work, takes the stairs at his office building, then enjoys a walk with his family after dinner. Person B isn’t necessarily working out, but he is exerting much more energy throughout the day than Person A by implementing tiny habits that add up over time.

So when you are at home with your little one, or heading back to work after maternity leave, start adding new habits that you can sustain. At home, periodically do sets of squats while watching TV (hold your baby for an extra challenge), or take five minutes before bed to stretch or do some mobility flows. At work, park further away from the building or take 10 minutes during your lunch to get outside and walk a few laps. Even something as simple as fidgeting adds to your NEAT expenditure. Whatever it is, do what works for you.

Workout Schedule Example

Some people (like me) need a schedule. Below is just an example of what your typical weekly routine can look like. In addition to your workouts, shoot for walking about half an hour everyday to help maintain NEAT.

Monday: 30 to 45-minute strength workout

Tuesday: 15 to 20-minute HIIT workout

Wednesday: Rest

Thursday: 30 to 45-minute strength workout

Friday: 15 to 20-minute HIIT workout

Saturday: 30 to 45-minute strength workout