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hi i'm sally and welcome to my channel
today i'm going to share with you the 10
things i did to lose the baby weight my
son is now over a year old but i have
some pictures for you
in this picture you can see me two weeks
postpartum
covert times and you can see that my i
am thin um but the my belly is super
soft
and then here you can see me six months
postpartum
so i would say i was yeah in a pretty
good shape at that point and then here
you can see me nine months postpartum
and i would say that i was back in my
pre-pregnancy shape six months
postpartum and then three months
postpartum i had lost all my baby weight
so three months postpartum i was back at
my pre-pregnancy weight and then six
months postpartum i was back in my
pre-pregnancy shape because i think
there is a difference between weight
loss and feeling healthy in your body
again also what you have to know is to
be like 100 transparent i was also in a
pretty good shape pre-pregnancy so if
your goal is to be in a better shape
than pre-pregnancy of course that is a
little bit more challenging i'm not
saying that it's not possible it's
definitely possible everything is
possible that you want to achieve but
for me i um six months postpartum i was
in my pre-pregnancy shape and not in a
better shape and then also during
pregnancy i didn't gain an excessive
amount of weight i was in a pretty
normal range i gained 11 kilos which is
25 pounds during pregnancy some weight
to lose but not crazy amount of weight
to lose i postpartum didn't feel super
comfortable in my body because it was
just everything was so soft and you
probably feel the same way otherwise you
wouldn't be watching this video but i
think it is very important for us to
take a break and to realize that we grew
a baby inside of our body and we gave
birth to a human being so i totally
understand that you're not super happy
with yourself at the moment but be kind
to yourself okay your body did a lot of
things and i think if we're nicer to our
body then it will be so much easier to
reach our weight or body goal or
whatever that is that you are trying to
achieve okay now let's jump into the 10
things that i did to lose the baby
weight so the first two things are
things that are relevant for when you're
pregnant if you are not pregnant anymore
maybe you can skip the first two things
but
i
exercise consistently during pregnancy
meaning that i worked out two thream
times three times a week of course not
that intense as i used to work out
pre-pregnancy working out consistently
is super important because when you give
birth for a few weeks you cannot work
out and you should not work and i didn't
work out and it is very helpful if you
still have some muscles that are burning
fat for you
so if you're pregnant make sure that you
do workouts um there are lots of
pregnancy workouts on my channel
something that
i can definitely recommend
and then the second thing is taking my
prenatal vitamins i can link you down
below the one that i took and that is so
important because studies have
found that nutrient deficiencies can
lead to an increased amount of cravings
so if your body is lacking iron or b12
or whatever then you might crave
specific foods also unhealthy foods so
it's super important to take your
prenatal vitamins and then also
postpartum also still important to take
your prenatal vitamins you can just
continue taking your prenatal vitamins
and that's what i did because again you
don't want to get any nutrient
deficiencies because that can lead to
cravings so really make sure that you
have all the nutrients in your body that
you need of course you can just take a
prenatal vitamin and think that your
body doesn't need anything else you of
course need to eat healthy and get the
most important nutrients from food but
especially when you're breastfeeding
there are so many nutrients that go to
your baby and you just need to get
new minerals vitamins etc into your body
through those prenatal vitamins the next
thing number three once i gave birth
i really didn't do anything for six
weeks like i try to rest as much as
possible sleep as much as possible of
course that's like
sleep what a sleep if you have a baby
but just like try to lie next to your
baby as much as possible because
i really wanted to make sure that
especially my uterus goes back into its
original position and all your organs
basically find their way back because if
you start working out through early it
is actually pretty dangerous because
your body has not recovered yet and you
can hurt more in your body than do
something good for your body so um yeah
tip number three rest for six weeks
until you get cleared by your doctor you
can do meditations um maybe some
stretchings but i wouldn't do any
exercises
until you're cleared by your doctor
which is for most for me i had a natural
birth um so that was six weeks
postpartum and then for women that have
a c-section for most it's 10 weeks
postpartum number four
intermittent fasting okay that sounds
like a diet and you probably think that
i'm crazy but
wait listen to me it is not a diet
and it's just something that i love so
intermittent fasting is basically a
eating method that tells you when you
eat not what you eat but when you eat
and you give your body a food break of
14 to 16 hours you can decide how many
hours you want to you want to do but i
took a food break of 14 hours that
sounds like a lot but if you consider
that you're actually sleeping then it's
not that much and the first week's
postpartum i was in bed so many hours i
didn't i wasn't just in bed for six
hours or eight hours but i was like in
bed for 10 hours 11 hours because you
wake up so often and you just need more
rest
so i stopped eating around 7 00 p.m and
then i had breakfast at 10 am which
doesn't sound too crazy some people do
it unintentionally i only did 14 hours
you could also do 16 hours but i think
especially when you're breastfeeding it
is very difficult to go without food for
16 hours my goal wasn't to lose
excessive amount of weight just a little
bit so i went for 14 hours again when
you're breastfeeding you are hungry all
the time so it might be very challenging
to do that and for me it wasn't
super hard again because i was in bed
and i wasn't hungry while i was lying in
bed but um if that is something
that doesn't work for you because you're
just hungry then don't do it if you're
hungry eat there are a lot of other
things that i did that i'm going to
share with you so yeah don't don't force
it what is the science behind
intermittent fasting after 12 hours
without eating anything
your
sugar stores are empty
so then your body goes into a fat
burning mode so the longer you can go
without taking like
putting something in your mouth eating
the longer you're in the fat burning
mode so for me it was
two hours for people that do 15 hours
three hours for some the
sugar stores are already empty after 11
hours so it totally depends
but that is the science behind it
if you are very strict you cannot have
any milk in your coffee the only thing
that you can have in this
eating during this eating break as black
coffee tea and
water
no like diet sodas or anything like that
um because that still is going to spike
your insulin and your body is going to
think that you just
ate something and it's gonna stop the
fat burning so the next thing is
breastfeeding i nursed for five months i
wanted to breastfeed for six months but
i couldn't make it because i had
so many issues with
nursing clogged ducts and stuff like
that so
yeah i stopped after five months if
you're not breastfeeding there are other
things that you can do um i'm not saying
that you need to breastfeed to lose
weight that is definitely not the fact
it's just something that worked well for
me because when you breastfeed
approximately you burn 500 calories more
per day and if you don't consume 500
calories more then the likelihood is
very high that you are going to be in a
calorie deficit and lose some weight so
that is working for many women but also
when you're breastfeeding you are very
hungry you know for some it works for
some it doesn't for me
it definitely worked but again don't be
encouraged if you cannot breastfeed um
there are other things that you can do
my next tip is to eat proper meals
so again once i had breakfast which was
like 10 a.m 11 a.m i really had a big
breakfast because i had most of the time
whole wheat bread with avocado or i made
myself a porridge i
ate quite a lot so i would be full at
the end of my meal and i couldn't go
without any snacks until lunch which
would then be just like two or three
hours later and then also for lunch i
had a proper meal where i was sitting
down eating my food looking at my food
and then same thing for dinner sometimes
i had snacks i'm pretty sure i had
snacks in between maybe not between
breakfast and lunch because there wasn't
much time
between breakfast and lunch between
lunch and dinner i definitely had snacks
because i was breastfeeding and i was
quite hungry but i think if you sit down
and eat a proper meal then you realize
that you're now really eating something
and then at the end you're really full
and you can go without any snacks for a
little while at least and then one
advice on that because you're probably
thinking
how am i supposed to prepare a proper
meal with my newborn and i get it if
you're pregnant i suggest that you start
preparing food and freeze it if you
already gave birth
and your friends and family ask how they
can help you ask them to prepare a
healthy dish for you that you can put in
the freezer
four to six meals and then you can
freeze them and once you want lunch or
dinner then you can take it out of the
freezer and eat it
or if you have time
once in a while when your baby is
sleeping maybe you can like prepare a
big pot of food and then freeze some of
those meals that's what i did actually i
asked my father-in-law
prepare
four healthy vegan meals one lentil soup
one chili's incarnate whole wheat pasta
curry and every pot had like four
servings so i put them all in like a
little tupperware and put it in the
freezer and i was good for a few weeks
the next thing i did is i tried to eat
as many plant-based meals as possible i
am not 100 vegan
i am
vegetarian i don't eat meat but i eat
fish but i really try to eat as little
cheese and milk as possible and i am
very convinced that this helped me with
my weight loss so this was now a lot
about nutrition now exercising so again
i didn't exercise for six weeks
postpartum and then i started with walks
i walked every single day for about 40
to 60 minutes i my baby didn't like to
be in a stroller so i used the baby
carrier i strapped him on me and then i
walked for 40 to 60 minutes most of the
time with my mom but sometimes i asked a
friend if they would take a walk with me
it was covert times those covert times
it's good to be outside if you want to
meet with a friend so i took these walks
and burned quite a lot of calories
during that walk and it was also nice
for my baby because fresh air and he
would sleep so that was pretty cool and
then the other thing in terms of
exercising also six weeks postpartum i
started slowly with resistance training
so meaning that i did exercises with my
own body weight two to three times a
week so at the beginning only two times
a week and then later on three times a
week i only exercise for like 20 to 30
minutes my baby was with me and you know
most of the time i put him just next to
me and then did my workout
right next to him um and that is
definitely something that i recommend do
the walks for cardio and then resistance
training to build some lean muscles and
so those lean muscles bring you back in
shape and that they also burn calories
if you follow me on instagram you know
that quite a lot of women are currently
doing my um eight week postnatal fitness
program and there i have all the
workouts that i did um postpartum so if
that is something that you're interested
in check the info box below and then the
last thing and that i did was i had diaz
direct die after i gave birth it wasn't
a huge gap i had a two finger with gap
so i really made sure that i wouldn't
stress my six-pack muscle so no crunches
no sit-ups no planks no push-ups nothing
that would put too much pressure on my
six-pack and instead i worked my
transverse abdominis and my obliques so
my deep core muscle and my side abs so i
would close the gap because what many
don't know is if you have diastasis
recti that is very often the cause for
the mummy tummy like this little pouch
that makes you still look pregnant
months after delivery so yeah it is
super important to prevent any exercises
that could make it worse but to actually
train those muscles that heal the gap so
that's what i did and i can definitely
recommend doing that again if you do my
program then you know that everything in
there is covered that's what i did that
were my 10 things that i did i want to
say again be kind to your body stress
less worry less i think it's great to
be ambitious and want to do something
about yourself but take it slow day by
day
improve your lifestyle improve your
sleep
be kind to yourself
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