How long does it take to lose baby weight? That’s one of the questions I hear the most. And, to be honest, it’s dependent on your effort and how much work you put in. If you want to lose the baby weight fast, there’s no doubt that you are going to have to work hard at it. But the good news is that it is absolutely doable… even with kids!
It took me, personally, 3 months to get back to my pre-baby weight after my second c-section in under two years. By 7 months postpartum I was leaner and stronger than I was before my second baby. I was able to do this with 2 under 2 by doing the 10 things below.
How to Lose the Baby Weight Fast
Get Rid of the Junk
Are you constantly tempted by the cookies sitting in your kitchen? After a long day, do you want to just heat up a can of spaghetti? Well, you can’t eat it if it’s not there.
Clean out your kitchen and rid it of any junk you shouldn’t be eating. If you shouldn’t be eating it, it’s probably best your family isn’t eating it either- so there’s no harm in giving it away or tossing it.
I know, I know, tossing food seems wasteful- but you only have to do it one time and it’s necessary if you want to lose the weight.
Eat Healthy 90% of the Time
If you want to lose weight fast, you really have to clean up your diet. You should eat healthy at LEAST 90% of the time. Save the other 10% for holidays, parties, special events, etc. You don’t have to be miserable, you just have to make more better choices than not. Once you are satisfied, you can eat healthy 80% of the time to maintain.
Do Cardio to Lose the Baby Weight Fast
Aerobic activity requires fat to be used as a primary fuel source, which means doing cardio is going to burn fat and calories. You can get cardio in before the kids wake up, when they’re down for naps, down for the night, during your lunch breaks or by putting your kids in a stroller and taking them with you (if you have older kids take a nice long bike ride together).
Here are some great options:
- Running (about 600 calories/hour)
- Swimming (about 600 calories/hour)
- Walking (about 300 calories/hour)
- Cycling (about 600 calories/hour)
- Rowing (about 800 calories/hour)
- Jumping Rope (about 1,000 calories/hour)
Lift Weights to Build Muscle
Studies show that after a weight training workout, your metabolism can be boosted for up to 36 hours post-workout and you keep burning calories that entire time, not just while you workout.
Also, muscle is leaner than fat and will give you a leaner look. So, it’s important to do both cardio and strength training for the best results.
You can buy some affordable dumbbells and easily do this at home while the baby naps.
Don’t Sit All Day
Do you have a job that requires you to sit at a computer all day? Do you then get home and sit on the sofa to watch TV? Research shows that prolonged sitting may be harmful, even if you exercise regularly.
If you want to lose weight fast, avoid being still for so long. Here are some tips to help you sit less:
- At work, stand up for a few minutes every half hour, perhaps during phone calls, coffee breaks, or meetings. Set an alarm on your phone to remind you to do so.
- If possible, use a desk that lets you work both standing and seated. Or try one attached to a treadmill that allows you to slowly walk while you work.
- In the car, park as far away as possible from the door so you’ll be able to walk more.
- Stand if you ride the bus or subway.
- At home, get up regularly from your computer.
- Try standing and doing chores while watching TV.
Stay Active with Your Kids
Instead of sitting on the sidelines while your kids play, join them!
Chase your toddler, get on the swings, climb up the slide, jump together, etc.
Just. Keep. Moving! The more you move throughout the day, the more calories you will burn. And when you’re moving with your kids, you’re having fun and bonding- so it doesn’t feel like exercise.
Keep in mind, this is above and beyond your regular 30 minutes of intense exercise a day.
Take Supplements if You Need Them
Too tired to workout? Get some pre-workout and take it 20-30 minutes before your workout and you will get a huge burst of energy to fuel your workout. There is even a stimulant free pre-workout available if you are worried about not being able to sleep at night.
Too sore after working out? Try drinking BCAA’s while you workout. It works wonders for me and I’m not nearly as sore as I would be without them.
Can’t fit in enough protein? The easiest way to get enough protein in is to make a protein shake and drink it within an hour after working out. You can also use protein powder to make yummy protein desserts! Protein is crucial, so definitely do this if you are not eating enough of it.
There are also other supplements like CLA, fat burners, etc, that you can read about the best supplements for women who want to see results here.
8. Sleep When You Can
I get it, it’s not easy to get enough sleep when you have kids. But, it’s super important.
When you don’t sleep enough, your cortisol levels rise. This is the stress hormone that is associated with fat gain. Cortisol also activates reward centers in your brain that make you want food.
Insufficient sleep also impacts your hunger and fullness hormones, including two called ghrelin and leptin. Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin, which causes overeating.
Drink Half of Your Weight in Water, Daily
Aside from the fact that water has 0 calories and no sugar, it has a ton of other benefits too!
Water fuels your workouts and keeps you hydrated, increases your metabolism, helps you feel full, boosts your energy and keeps you from drinking the high calorie options.
Get yourself a large water bottle that you only have to fill once a day. That way you don’t have to worry about constantly finding a moment to refill.
Trust the Process
Always remember that it takes time and you wont see results over night. But, as long as you’re consistent, the results will come!
Be patient and trust the process. We all start somewhere, so don’t compare your beginning to someone elses middle or end. Always keep pushing. And when you don’t feel like doing it, remember why you started in the first place and where you could be now if you started when you originally wanted to.
This is super important because if you don’t trust the process and you don’t believe in yourself, you are going to keep giving up right before you see results.
70% of people who start a fitness plan quit… but not you, not this time.