What You Should Do If You Just Had a Baby and Want to Get Back in Shape

By Darisse Kennedy on Oct 14, 2020 1:00:00 PM
3 Minutes Reading Time


If you just had a baby and want to get back in shape it can be difficult to determine which steps to take first. Do you jump back in where you left off before giving birth? Is it okay to start a completely new program? How do you assess if your body is ready for a particular type of nutrition or workout plan? If you are ready to get back in shape after having a baby, the first thing you need to do is to remember to take it slow. As you ease into the process of getting back into shape after baby, get started on a quality nutrition plan and remember to listen to the advice of your doctor.

Take it slow

If you just had a baby you may be tempted to jump into a new workout routine right away. It can feel like the best option for quick results is to get started on a full-fledged plan as soon as possible. The reality is, however, that if you do too much too soon you put yourself at risk for injury and setbacks. Take it slow if you just had a baby and want to get back in shape. Your body needs time to heal and return to normal. In the days and weeks following childbirth you will still have hormones in your body that helped loosen your joints and muscles to make delivery easier. You need to focus on mobility and stability to help protect against injury until your hormones level off.

Get started on a quality nutrition plan

A big part of getting back in shape after having a baby is following a quality nutrition plan. You can get started on a high-quality nutrition plan right away without risking any harm to yourself or compromising your ability to breastfeed if that is what you choose to do. The right nutrition plan for your body will depend on a number of factors. Some people do best with a lower carb and high protein eating plan while others thrive on a higher carb plan. You will need to do some experimentation to determine the eating plan that works for your lifestyle and your body. There are, however, some things that are part of every quality nutrition plan. These include:

  • Avoiding heavily processed foods
  • Making plant consumption a priority
  • Avoiding overconsumption of food

You can start the process of getting back into shape after baby by cutting out the junk and adding in natural options. If you want some help exploring nutrition in-depth, take a look at the Intuitive Nutrition Guide. The guide is designed to give you options so you can find the right plan for your body.

Listen to the advice of your doctor

You may be excited to jump into an intensive workout and eating plan to get your body back on track after having a baby. But before you head to the gym or commit to a strict eating plan, talk to your doctor. Your body goes through a lot of changes during pregnancy, as you give birth, and in the weeks following delivery. Listen to your doctor’s advice when it comes to determining the appropriate timeline for working out and significantly cutting calories.

It is possible to get back in shape after having a baby. In fact, if you dedicate yourself to learning about quality nutrition and strength training, you can get in better shape after giving birth than you ever were pre-baby. Remember that this is a process – take it slow, get started on a quality nutrition plan, and listen to the advice of your doctor. And, when you are cleared to get started on a new workout plan, explore the MAPS products to find a plan that will help you reach your fitness goals.

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Darisse Kennedy

Darisse is a writer and educator who received her formal education in psychology and mental health counseling. Growing up, she was more of a bookworm than a gym rat, but she discovered strength training in adulthood. She learned the true value of strength training as she fought to lose the extra forty pounds that remained after having three kids. In the process, she discovered the significant impact that working out regularly had on her mood, mindset, and energy levels. Experiencing the benefits of exercise firsthand sparked her interest in the connection between movement and mental well-being – particularly in relation to women.

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