Post-pregnancy eating tips to bounce back into shape

Losing the weight you gained during your pregnancy can be challenging. Our top tips can help you bounce back into shape.

It takes you nine months to ‘bake’ a baby, but it can take much longer to lose the weight you gained during your pregnancy. Many factors affect your return to your normal weight. This includes whether you’re breast- or formula-feeding your newborn. Also, if you were overweight before pregnancy, reaching a more desirable post-pregnancy weight may take extra effort.

Nutritionist Hannah Kaye gives these top 10 tips and advice on healthy eating and weight loss post-pregnancy.

Ditch fad diets

There’s no easy miracle diet to help you shed your extra baby weight. Commit to following a nutrient-dense diet that will help you lose weight safely and keep it off.

Reach for protein

Instead of reaching for a slice of bread or rusk when you’re hungry, opt for a boiled egg or some chicken strips. Protein helps regulate blood sugar levels and will keep you fuller for longer

Have snacks on hand

You probably won’t have time to prepare lavish meals for yourself, so snack every few hours. This will stop you from bingeing on calorie-packed, high-sugar foods. Keep healthy snacks like nuts, fruit, vegetable sticks, and hummus within reach.

Call in the reinforcements

If anyone volunteers to prepare meals or buy groceries, accept graciously. A fridge filled with fruit, whole grains, veggies, and protein will keep your energy up and the weight off.

Your freezer is your BFF

If you’re making a healthy meal, triple the recipe and freeze a few portions. That way you’ll have something healthy to eat – even if you haven’t been shopping for a few days.

Search the internet

Most grocery stores have an online shopping and delivery option. Stock up with essentials once a week.

Plan ahead

Why boil one egg? Rather boil four, so there’s enough for tomorrow. Salad for one? Salad for six will last for a few days in an airtight container.

Don’t forget to hydrate 

Don’t confuse being thirsty with being hungry. Keep yourself hydrated – this will help combat fatigue and those unhealthy carb cravings.

Start exercising

Exercise will help you burn extra calories, while the endorphins that are released will boost your mood. A brisk 15-minute walk is a good start.

Be kind to yourself

It took you nine months to gain your baby weight, so be kind to yourself. If you lose weight gradually, it’s more likely to stay off.


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