top of page

How to get back in shape after pregnancy: Nutrition and Fitness Tips for New Moms

Updated: Oct 19, 2023

In this guide, we'll explore practical nutrition and fitness tips to help you get back in shape after pregnancy while considering the busy schedule of caring for a baby.

This article was written by French Registered Dietitian Jean-Philippe Ricau, co-founder of My French Dietitian.

Jean-Philippe has been helping people live a healthier life for more than 25 years.

Baby friendly workout

Welcoming a new life into the world is a transformative experience, one that fills your heart with immeasurable joy.

But it also brings forth a sea of changes, including the desire to regain your pre-pregnancy fitness.

The journey to postpartum fitness is unique for every new mom, and it often unfolds amidst the hustle and bustle of caring for your precious bundle of joy.

Embrace the Pace of Progress

First and foremost, remember that post-pregnancy fitness is a marathon, not a sprint. It's essential to give your body time to recover and adjust to its new normal. Be patient and gentle with yourself as you embark on this journey.

1. Nutrition for Recovery and Energy after pregnancy

Nutrition plays a pivotal role in post-pregnancy recovery and maintaining your energy levels.

Consider these tips:

- Balanced Meals:

Prioritize balanced meals that include lean proteins, whole grains, fruits, vegetables, and healthy fats. These nutrients will provide you with the energy needed to care for your baby and support your recovery.


- Hydration:

Stay well-hydrated, especially if you're breastfeeding. Water supports milk production and helps your body recover.

- Small, Frequent Meals:

Opt for smaller, more frequent meals and snacks to keep your energy levels stable throughout the day.

2. Fitness for New Moms: Finding the Time

Finding time for fitness amidst the demands of new motherhood can be a challenge, but it's not impossible.

(For more details, open this article in a new tab so that you can read it later: The Importance of Self-Care for New Moms and how to manage your time).

Here are some creative ways to incorporate exercise into your busy schedule:

- Stroller Workouts:

Invest in a sturdy jogging stroller and enjoy brisk walks or jogs with your baby. This allows you to bond with your little one while getting some exercise.

- Baby-Friendly Workouts:

Explore online workouts designed specifically for new moms and their babies. These workouts often incorporate playful movements that involve your baby.

woman exercising with baby

- Short, Frequent Sessions:

You don't need to block out large chunks of time. Short, 10-15 minute workouts several times a day can be just as effective.

- Home Workouts:

Consider home workouts that require minimal equipment. This way, you can exercise while your baby naps or plays nearby.

These are some videos that we like and can potentially help you.

3. Listen to Your Body

Perhaps the most critical aspect of post-pregnancy fitness is listening to your body.

Pay attention to how you feel during and after exercise. If something doesn't feel right or causes discomfort, adjust or stop.

It's essential to consult with your healthcare provider before starting any postpartum exercise routine to ensure it's safe for you.

How to get back in shape after pregnancy: Celebrate Your Journey!

As you navigate the path to post-pregnancy fitness, remember that every step you take is a celebration of your strength and resilience.

Embrace the changes, cherish the moments with your baby, and know that you're on a remarkable journey—a journey that encompasses love, self-care, and the joy of motherhood.

You've got this, new mom!

Hope you enjoyed reading "How to get back in shape after pregnancy: Nutrition and Fitness Tips for New Moms".

For more insights about the subject you might also like:


Avaliado com 0 de 5 estrelas.
Ainda sem avaliações

Adicione uma avaliação
bottom of page