7 ways for new mums to get back in shape

As your pregnancy began there was nothing you could do to stop your body changing as your little one grew inside you. From your breasts growing and changing shape, to your ankles swelling and, of course, you baby bump. Now that you have your bundle of joy in your arms, you may feel you want to regain your pre-pregnancy body.

Don't panic, mums! Losing pregnancy weight needn't be the challenge you think it is. The important thing is not to rush into changing your body - after all, it's taken nine months to look this way. Use these seven tips to get you started in your post-pregnancy body goals. 

Breastfeed to lose baby weight

Some women are uncertain about the idea of breastfeeding; about people seeing, what it could do to their breasts, or perhaps it seems unnatural to them. But breast milk is considered the way forward. Not only is it exactly what your baby needs, readily available and free, but the best news is that it can help you shed the baby weight, as mums naturally burn calories to produce breast milk every time they breastfeed.

Zumba for new mums

Zumba combines Latin dance, pumping music and aerobic routines to help you trim down and tone up. Zumba is an excellent full body workout which really burns the calories; up to 500 an hour in fact. Not only do you lose weight but it's also a great time to de-stress; exercise releases endorphins so you'll leave feeling more relaxed - the perfect state for a new mum. It's also a time to socialise, as women of all ages can enjoy the classes. Take an hour out of your parenting schedule and join the Zumba craze.

Eat your way to a better post-pregnancy body

It's the same whether you want to lose your holiday weight or whether you're trying to get rid of your post-birth bump; what you eat affects your weight. During the pregnancy you should aim to eat healthily to keep your body and your baby's development in top shape. But the same applies after the birth. While it may be tempting to save time by eating fast food, this won't do you any favours in losing the baby weight or keeping you energised. Keep wholegrain, fruit, vegetable, lean meat, fish and water intakes topped up and try to maintain the pregnancy rules of no alcohol and limited caffeine.

Jog or powerwalk with your newborn

Jogging or powerwalking are not only excellent ways to keep fit but they also aid weight loss; roughly each mile the average person will burn around 100 calories. But what's better is that you can take your baby with you in their pram. This provides your little one with some fresh air and change of scenery, while you're able to slot in some calorie burning. Head to your local park and be a yummy mummy lunging and power walking your way to a slimmer body. Look out for prams designed for this kind of activity, called jogging prams, which are streamlined and designed not to topple.

Swim your way to a better post-pregnancy figure

Straight after the birth, it's not advisable to jump headfirst into an intense weight loss plan. Firstly, you won't have the energy, and secondly, you won't have the time - even if you did, it would come at the expense of your health and baby's care. Ease into weight loss by swimming, which is gentle enough on your tired body (it's been through so much!) but targets the areas you want to tone, such as thighs and stomach. The peaceful atmosphere of the pool is a great time to relax and release some stress, but you could also try water aerobics to exert your body further.

Sleep your way to a better post-pregnancy figure

As a new mum you will be sleep deprived and have an unusual sleep pattern, so it's natural for your body to crave more food (usually of the sugary or fatty variety) to give you the energy boost you desire. Aim to sleep every time your baby does rather than using the time to do chores, as lack of sleep can slow down your metabolism, increase appetite and makes you more likely to give in to your cravings. Furthermore, lack of sleep can increase stress levels, which can contribute to weight gain.

Relax your way to a post-pregnancy body

Perhaps the most important thing on this list is to remind new mums that putting pressure on yourself to snap back into your pre-baby body will do more harm than good. As mentioned, it's taken time for your body to change, so it won't revert back overnight. Feeling self-conscious about your tummy is natural, but stress can in fact hinder weight loss, particularly in that area. The body responds to stress by releasing sugars into your bloodstream, which are stored as excess fat if they are not used as energy. Focus on your breathing and do one thing at a time to minimise stress.

Dealing with Depression

Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t just will yourself to “snap out of it,” but you do have some control—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day.

   The road to depression recovery

Recovering from depression requires action, but taking action when you’re depressed is hard. In fact, just thinking about the things you should do to feel better, like going for a walk or spending time with friends, can be exhausting.
It’s the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There’s a difference, however, between something that's difficult and something that's impossible.

Start small and stay focused

The key to depression recovery is to start with a few small goals and slowly build from there. Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one.
Take things one day at a time and reward yourself for each accomplishment. The steps may seem small, but they’ll quickly add up. And for all the energy you put into your depression recovery, you’ll get back much more in return.

Depression self-help tip 1: Cultivate supportive relationships

Getting the support you need plays a big role in lifting the fog of depression and keeping it away. On your own, it can be difficult to maintain perspective and sustain the effort required to beat depression, but the very nature of depression makes it difficult to reach out for help. However, isolation and loneliness make depression even worse, so maintaining your close relationships and social activities are important.
The thought of reaching out to even close family members and friends can seem overwhelming. You may feel ashamed, too exhausted to talk, or guilty for neglecting the relationship. Remind yourself that this is the depression talking. Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. Your loved ones care about you and want to help. And remember, it’s never too late to build new friendships and improve your support network.

• Turn to trusted friends and family members. Share what you’re going through with the people you love and trust, face to face if possible. The people you talk to don’t have to be able to fix you; they just need to be good listeners. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.
• Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
• Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences