Adding a new addition to the family is a sure fire way to change your priorities overnight. Suddenly your own wellbeing isn’t the focus, and for most, barely a concern. Adjusting to this change can be difficult, so it’s important to stay on top of things and not let routine get away from you. Staying fit and looking after yourself will play a key role in ensuring you maintain the right attitude towards your newfound parenthood. Here are a few tips on how to lose weight after becoming a new parent.
How to lose weight starts with a realistic goal with a realistic timeframe
It may sound silly, but actually writing your goal down and sticking it somewhere obvious (like the fridge) is going to remind you every day of what you are training for or where you are trying to get to. Once the goal is set, try to be as specific as possible, for example:
If your goal is to lose weight, how much would you like to lose and by when?
Once you have these in writing, now ask yourself how you’re going to achieve this, what foods are you going to try to reduce, and on what days are you going to exercise. Finally, ask yourself is this goal achievable in the time frame based on the things you are going to change and the exercise you are going to commit to.
Sleep when you can
The precious commodity you can never get enough of! It sounds obvious but sleep plays a vital role in living a healthy lifestyle. Your sleep patterns are going to be severely disrupted in the first year so grabbing any amount of sleep whilst you can even if it’s 20-30mins, will help with motivation levels to exercise, eat healthy food and make good decisions. Power napping or practising meditation while your child sleeps will have huge health benefits.
Spring clean to succeed
The fact of the matter is, if there are indulgent treats, unhealthy snacks or highly processed foods in your cupboards at home, no matter how strong your willpower is, you are going to crack at some stage. My advice is to remove the temptation altogether and get rid of them. This doesn’t mean you have to eat like a rabbit from now on but in order for you to get into the swing of things, it’s a great place to start.
Reduce your alcohol
A sustainable lifestyle is all about balance, so cutting out alcohol all together probably won’t suit most people nor should it. Reducing your alcohol consumption throughout the week will curb unnecessary calorie consumption, help you think more clearly and make it easier to get up for that early morning training session before work. Try it, it could just be the one area you are overlooking.
30 minutes every day
Rather than flogging yourself every day and finishing the week shattered, start slowly with a mixture of cardio, strength and recovery sessions that can be completed within a quick 30-minute time frame. This won’t affect your day too much and when you are ready to increase the time you can. Keep the session short and just increase the intensity or volume of the session. Get it done and get on with your day.
Kickstart your day
Get some goodness into your body after your morning strength workout with this super tasty smoothie that is packed with protein, iron and carbohydrates to help your body repair and set you up for a busy day ahead.
1/2 banana frozen banana
1 tsp low sugar low salt peanut butter
2/3 cup pasteurised egg whites
1 handful spinach
1/2 cup unsweetened almond milk
2-3 ice cubes
Place all the ingredients into a blender and blitz for 60 seconds until smooth.
Top tip: peel a bunch of bananas, slice in half and freeze in small food bags ready for when you need them.
Here’s an example of how to lose weight from a ’30 minute a day’ week, noting rest days:
Mon – Cardio
Tues – Strength
Wed – Recovery
Thurs – Cardio
Fri – Strength
Sat – Strength
Sun – Recovery