{"id":1222,"date":"2020-04-25T09:24:19","date_gmt":"2020-04-25T09:24:19","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=1222"},"modified":"2020-04-29T11:19:56","modified_gmt":"2020-04-29T11:19:56","slug":"losing-weight-after-pregnancy","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/losing-weight-after-pregnancy\/","title":{"rendered":"Losing Weight After Pregnancy &#8211; The Fit Mothers Ultimate Guide"},"content":{"rendered":"<p>The majority of women need help losing weight after pregnancy, as hormone fluctuations and changes within the body play a role in pregnancy weight gain.<\/p>\n<p>Fortunately, it\u2019s possible to successfully shed excess weight after pregnancy. But remember, post-pregnancy weight loss takes time!<\/p>\n<p>Follow a few simple tips and tricks to get you headed in the right direction.<\/p>\n<h2><span style=\"color: #f83371;\">Understand Your Nutritional Needs<\/span><\/h2>\n<p>Crash dieting isn\u2019t the answer when you want to shed pounds post-pregnancy, especially if you\u2019re breastfeeding.<\/p>\n<p>That\u2019s because you need enough nutrients to keep energy levels high, prevent nutrient deficiencies \u2014 and consume enough protein, carbohydrates, fat, vitamins, and minerals to keep breast milk supply high enough to meet your baby\u2019s demands.<\/p>\n<p>Not every mom breastfeeds her baby, and that\u2019s okay! But if you want to give breastfeeding a go, proper nutrition is a must.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/VbVfzew6JPE?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3 style=\"color:#3C9990\"><strong>Calorie Requirements for Losing Weight After Pregnancy<\/strong><\/h3>\n<p>If you weigh more than you\u2019d like to after pregnancy, use the following calorie guidelines for breastfeeding women to drop weight at a slow, steady pace of about 1 pound per week:<\/p>\n<ul>\n<li>2,200 to 2,400 calories per day for active breastfeeding women<\/li>\n<li>2,000 to 2,200 calories daily for moderately active breastfeeding moms<\/li>\n<li>1,800 to 2,000 calories a day for sedentary breastfeeding women<\/li>\n<\/ul>\n<p>Weight loss calorie recommendations for breastfeeding women are the same as <a href=\"https:\/\/www.nal.usda.gov\/fnic\/nutrition-during-lactation\">U.S. Department of Agriculture (USDA) recommendations<\/a> for weight maintenance in healthy non-breastfeeding women.<\/p>\n<p>The reason for this is nursing women lose about 500 calories daily in breast milk, so breastfeeding women theoretically lose about 1 pound per week eating the same number of calories as they did before becoming pregnant.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Calorie Requirements for Non-Nursing Women<\/strong><\/h3>\n<p>Women in the post-pregnancy phase who aren\u2019t breastfeeding require about 500 fewer calories daily than nursing women during weight loss.<\/p>\n<p>This means non-nursing women may require the following to lose about 1 pound per week.<\/p>\n<ul>\n<li>1,700 to 1,900 calories daily for active non-breastfeeding moms<\/li>\n<li>1,500 to 1,700 calories per day for moderately active non-breastfeeding moms<\/li>\n<li>1,300 to 1,500 calories daily for sedentary non-nursing women<\/li>\n<\/ul>\n<p>To lose 2 lbs per week, you can reduce calories further, but avoid dropping below 1,200 calories a day unless you get the okay from your doctor.<\/p>\n<p>Listen to your body. If you\u2019re eating healthy foods and are still hungry, slightly boost your calorie intake.<\/p>\n<p>To help track calories for losing weight after pregnancy, try a weight loss or calorie counting app, such as:<\/p>\n<ul>\n<li>Lose It!<\/li>\n<li>Fooducate<\/li>\n<li>MyFitnessPal<\/li>\n<li>Noom<\/li>\n<li>Fitbit<\/li>\n<\/ul>\n<p>You don\u2019t have to count calories for effectively losing weight after pregnancy, but it\u2019s often helpful \u2014 especially when you begin a weight loss journey.<br \/>\n\t\t<div data-elementor-type=\"page\" data-elementor-id=\"2131\" class=\"elementor elementor-2131\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-section-content-middle elementor-reverse-mobile sc-container fmjs elementor-reverse-tablet elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0a9332a sc-left-col\" data-id=\"0a9332a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cb607f shortcode-content title-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"1cb607f\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>GET YOUR FREE<br\/>\r\u201cFIT MOM\u201d JUMPSTART<br\/>\r(MEAL PLAN + WORKOUT)\r<\/h2>\r\r\r<p>Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email&nbsp;coaching.<\/p>\r\r<a href=\"\/get-free-fmjs?utm_source=site&utm_medium=banner&utm_term=fmjs\" class=\"optin-banner-btn left-arrow\">YES! GET MY FREE <span>PLAN&nbsp;<i class=\"fas fa-chevron-right\"><\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282 sc-right-col\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fefc65 elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"9fefc65\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">GET YOUR FREE<br> \u201cFIT MOM\u201d JUMPSTART<br>(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d82cac5 elementor-widget-mobile__width-inherit sc-image elementor-widget elementor-widget-image\" data-id=\"d82cac5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/get-free-fmjs?utm_source=site&#038;utm_medium=banner&#038;utm_term=fmjs\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"308\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\" class=\"attachment-full size-full wp-image-3398\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png 308w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-300x300.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-150x150.png 150w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h3 style=\"color:#3C9990\"><strong>Macronutrient Recommendations<\/strong><\/h3>\n<p>As with total calorie needs, breastfeeding women require more water, protein, carbs, fiber, and dietary fat (including omega-3 fatty acids) than non-nursing moms to meet the high demands of producing breast milk.<\/p>\n<p>Macronutrient recommended dietary allowances (RDAs) and adequate intake levels, which are minimum amounts needed to meet daily needs, for nursing and non-nursing moms are:<\/p>\n<table width=\"575\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\" width=\"287\"><strong>Nursing Moms<\/strong><\/td>\n<td style=\"text-align: center;\" width=\"288\"><strong>Non-Nursing Moms<\/strong><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\"><strong>Carbohydrates<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">210 grams<\/td>\n<td style=\"text-align: center;\">130 grams<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\"><strong>Protein<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">71 grams<\/td>\n<td style=\"text-align: center;\">46 grams<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\"><strong>Fiber<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">29 grams<\/td>\n<td style=\"text-align: center;\">25 grams<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\"><strong>Total fat<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">20 &#8211; 35% of total calories<\/td>\n<td style=\"text-align: center;\">20 &#8211; 35% of total calories<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\"><strong>ALA omega 3 fatty acid <em>(alpha-linolenic acid)<\/em><\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">1.3 grams (1,300 milligrams)<\/td>\n<td style=\"text-align: center;\">1.1 grams (1,100 milligrams)<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\"><strong>DHA and EPA* omega 3s <em>(docosahexaenoic acid and eicosapentaenoic acid)<\/em><\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">500 mg total DHA plus EPA<\/td>\n<td style=\"text-align: center;\">500 mg total DHA plus EPA<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">at least 220 mg EPA<\/td>\n<td style=\"text-align: center;\">at least 220 mg EPA<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">at least 300 mg DHA<\/td>\n<td style=\"text-align: center;\">at least 220 mg DHA<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\"><strong>Total water<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">3.8 liters (16.1 cups)<\/td>\n<td style=\"text-align: center;\">2.7 liters (11.4 cups)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>*Recommendation from the American Pregnancy Association<\/strong><\/p>\n<p>These recommendations are minimum requirements, but to boost satiety for losing weight after pregnancy you can bump up protein and fiber intake.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Choosing the Right Foods<\/strong><\/h3>\n<p>Eat the same healthy foods for weight loss after pregnancy as you did while pregnant \u2014 simply eat fewer overall calories. <\/p>\n<p>Remember if you\u2019re breastfeeding, whatever you eat goes into breast milk, so avoid large amounts of caffeine, alcohol, and high-mercury fish (shark, swordfish, King mackerel, and tilefish).<\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/infant-and-toddler-health\/in-depth\/breastfeeding-nutrition\/art-20046912\">Mayo Clinic<\/a> suggests breastfeeding moms limit caffeine to 2 to 3 cups of caffeinated drinks daily.<\/p>\n<p><strong>Protein Foods<\/strong><\/p>\n<p>Protein helps you feel full when losing weight after pregnancy. If you\u2019re breastfeeding, protein needs are almost twice as high as requirements for non-breastfeeding moms. <\/p>\n<p>Fill each plate about 1\/4 full with healthy protein foods, such as:<\/p>\n<ul>\n<li>Lean meat, chicken, seafood, or up to 3 servings of low-mercury fish per week<\/li>\n<li>Eggs<\/li>\n<li>Low-fat milk, soy milk, or protein-fortified almond milk<\/li>\n<li>Low-fat yogurt, low-fat cottage cheese, or reduced-fat cheese<\/li>\n<li>Tofu or seitan<\/li>\n<li>Protein powder shakes<\/li>\n<li>Nuts or seeds<\/li>\n<li>Peas or dried beans<\/li>\n<\/ul>\n<p>Examples of low-mercury fish and seafood include salmon, tilapia, catfish, cod, canned light tuna, and shrimp. You can safely eat up to two servings (6 ounces per week) of white albacore tuna when breastfeeding. <\/p>\n<p>Very small amounts of mercury from fish can seep into breast milk, which is why choosing low-mercury options is a good idea.<\/p>\n<p><strong>Fiber-Rich Foods<\/strong><\/p>\n<p>Fiber-rich foods are packed with essential nutrients \u2014 especially vitamins and minerals. In addition to taking in plenty of protein-rich foods, eating lots of fiber is a helpful way to feel full longer and drop unwanted pounds. <\/p>\n<p>The following foods are good sources of fiber:<\/p>\n<ul>\n<li>Non-starchy vegetables (cucumbers, tomatoes, celery, peppers, mushrooms, broccoli, leafy greens, etc.)<\/li>\n<li>Starchy vegetables (corn, dried beans, lentils, peas, squash, potatoes, etc.)<\/li>\n<li>Whole grains (brown rice, oatmeal, wild rice, and quinoa)<\/li>\n<li>Nuts and seeds<\/li>\n<li>Fruits<\/li>\n<\/ul>\n<p>Aim to fill your plate about 1\/2 full with non-starchy vegetables, and 1\/4 full with starchy fiber-rich foods (grains or starchy veggies).<\/p>\n<p><strong>Heart-Healthy Fats<\/strong><\/p>\n<p>To round out each meal or snack, choose heart-healthy fats. Doing so helps boost satiety, is essential when you\u2019re breastfeeding as breast milk is high in fat, aids in vitamin absorption, and keeps your hair, skin, and nails healthy. <\/p>\n<p>Choose from the following list of heart-healthy fats:<\/p>\n<ul>\n<li>Nuts or seeds<\/li>\n<li>Olive oil, coconut oil, or other plant-based oils<\/li>\n<li>Avocados<\/li>\n<li>Olives<\/li>\n<li>Fish oil<\/li>\n<\/ul>\n<p>Taking in plenty of omega-3 fatty acids is essential for all women, but especially women who are breastfeeding. DHA and EPA are especially important, as this omega-3 aids in proper brain development in babies.<\/p>\n<p>Nursing women should consume at least <a href=\"https:\/\/americanpregnancy.org\/pregnancy-health\/omega-3-fish-oil\/\">300 milligrams of DHA and 220 milligrams of EPA daily<\/a>, suggests the American Pregnancy Association. <\/p>\n<p>Non-nursing women should aim for at least 500 milligrams of DHA plus EPA daily. Good sources of EPA and DHA include:<\/p>\n<ul>\n<li>Fatty fish (such as salmon and canned light tuna)<\/li>\n<li>Omega-3 fish oil supplements<\/li>\n<li>Plant-based DHA\/EPA supplements (such as algal oil)<\/li>\n<\/ul>\n<p>Omega-3 fatty acids provide numerous health and wellness benefits for both mom and baby \u2014 including a healthy heart, reduced triglycerides, and proper brain development and function.<\/p>\n<p>Omega-3 supplementation may also aid in healthy weight management, and significantly reduce waist circumference and waist-to-hip ration, according to a <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0142652\">2015 review published in Plos One<\/a>.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Sample Post-Pregnancy Weight Loss Menu<\/strong><\/h3>\n<p>When choosing a healthy menu for losing weight after pregnancy, calorie needs vary based on physical activity level and whether or not you\u2019re breastfeeding. Eat small meals every few hours or so. <\/p>\n<p>The sample weight loss menu below provides about 1,400 calories.<\/p>\n<p><strong>Breakfast (391 calories)<\/strong><\/p>\n<p>2 scrambled eggs: 144 calories<br \/>\n1 teaspoon of olive oil: 40 calories<br \/>\n1 small banana: 90 calories<br \/>\n1 container of Greek yogurt: 117 calories<\/p>\n<p><strong>Snack (186 calories)<\/strong><\/p>\n<p>1 cup of blueberries: 84 calories<br \/>\n1\/8 cup of walnuts: 102 calories<\/p>\n<p><strong>Lunch (312 calories)<\/strong><\/p>\n<p>3 ounces of grilled chicken or tofu: 128 calories<br \/>\n2 cups of leafy greens: 16 calories<br \/>\n2 teaspoons of Italian dressing: 23 calories<br \/>\n1 medium baked sweet potato: 115 calories<br \/>\n1 teaspoon of soft butter spread: 30 calories<\/p>\n<p><strong>Snack (197 calories)<\/strong><\/p>\n<p>A protein shake made with:<br \/>\n1 1\/2 cups of protein-fortified almond milk: 120 calories<br \/>\n1\/8 cup of protein powder: 45 calories<br \/>\n1 teaspoon of almond butter: 32 calories<\/p>\n<p><strong>Dinner (321 calories)<\/strong><\/p>\n<p>1 veggie burger: 125 calories<br \/>\n1\/2 whole grain hamburger bun: 70 calories<br \/>\n1 cup of cooked green beans: 44 calories<br \/>\n1\/8 cup of sliced almonds: 82 calories<\/p>\n<p><strong>Total calories: 1,407<\/strong><\/p>\n<p>You can increase or decrease portion sizes depending on individualized calorie needs, or add an evening snack when you require additional calories to accommodate the demands of breastfeeding.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/VRGST2U-hdc?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2><span style=\"color: #f83371;\">Workouts For Losing Weight After Pregnancy<\/span><\/h2>\n<p>Regardless of whether or not you\u2019ve experienced a vaginal birth or cesarean section (c-section) delivery, be sure to check in with your doctor before easing back into exercise. It\u2019s important to let your body heal.<\/p>\n<p>Once a doctor gives you the okay to work out, begin slowly. Walking is a great place to start. A few other exercises that work well for weight loss after pregnancy include:<\/p>\n<h3 style=\"color:#3C9990\"><strong>Plank Holds<\/strong><\/h3>\n<p>Planks help slim and trim your midsection post-pregnancy, strengthening and toning your abs. Hold an extended push-ups position for at least a minute or two, rest, and repeat plank holds at least two more times. <\/p>\n<p>For a more advanced core workout, bring one knee at a time toward your chest during plank holds.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Squat Jumps<\/strong><\/h3>\n<p>Just as the name implies, squat jumps happen when you squat down and jump up as high as you can repeatedly for at least three sets of 10 to 20 repetitions. <\/p>\n<p>Alternate between wide-stance and narrow-stance squat jumps to change things up a bit, or use light dumbbell weights as resistance. <\/p>\n<p>This exercise tightens and tones your legs and butt in no time.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Squat Kicks<\/strong><\/h3>\n<p>Squat kicks tighten and tone your thighs, butt, and midsection after having a baby \u2014 and you can do this exercise from the comfort of home! <\/p>\n<p>Simply squat down until your thighs are about parallel with the floor, stand back up and kick out in front (or to the side) with one leg, squat back down, and stand up to kick out (or to the side) with your other leg.<\/p>\n<p>Continue alternating squat kicks for about a minute, and repeat the exercise for a total of three to five sets.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Burpees<\/strong><\/h3>\n<p>Burpees are another exercise you can do from the comfort of home that tightens and tones your entire body! <\/p>\n<p>Simply complete a push-up, quickly move your feet toward your hands, jump up into the air, hit the floor for another push-up, and repeat the exercise for about a minute for each set.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Elliptical Workouts<\/strong><\/h3>\n<p>An elliptical machine provides the perfect full-body cardiovascular workout for weight loss after pregnancy. <\/p>\n<p>Simply hit the gym or look for a new or used at-home elliptical machine that works your arms and legs. <\/p>\n<p>You\u2019ll burn about 335 calories in just 30 minutes using an elliptical trainer if you weigh 155 pounds.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Walking Uphill or Jogging<\/strong><\/h3>\n<p>Whether you have a treadmill at home, enjoy getting to the gym, or have a jogging stroller, walking uphill or jogging is an excellent calorie-burning workout that tightens and tones your entire body post-pregnancy. <\/p>\n<p>Jogging uphill with a jogging baby stroller is one of the quickest ways to shed pounds quickly. <\/p>\n<p>Aim for at least 30 minutes of aerobic exercise daily. Begin with walking, and add in some jogs the more in shape you become.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Cycling<\/strong><\/h3>\n<p>Cycling is another tightening, toning, calorie-burning exercise that aids in weight loss after pregnancy. <\/p>\n<p>Mix in cycling with other aerobic workouts to cross-train, or try a cycling class to burn over 300 calories in just 30 minutes.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Push-ups<\/strong><\/h3>\n<p>When you need an easy way to tighten and tone your arms, chest, upper back, and abs, add push-ups into your regular fitness routine. <\/p>\n<p>Complete at least three sets of 10 to 20 reps of push-ups every other day or so, to get the full-body results you deserve.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Triceps Extensions<\/strong><\/h3>\n<p>Triceps extensions can do wonders for your upper arms, tightening and toning them post-pregnancy. Hold light dumbbell weights (or a resistance band), and extend your hands above your head until your arms are straight. <\/p>\n<p>Bend at your elbows and lower dumbbells behind your head as far as you can. Lift the weights or band back up until your arms are almost fully extended once again. <\/p>\n<p>Complete at least three sets of 10 to 20 repetitions.<\/p>\n<h3 style=\"color:#3C9990\"><strong>Leg Raises<\/strong><\/h3>\n<p>Leg raises tone up your legs and abs, and aid in healthy weight loss after pregnancy. Lie flat on your back with your legs extended on the floor. <\/p>\n<p>Keep your legs straight, slowly lift them up until they form a 90-degree angle with the floor, and slowly lower your legs back down until they almost touch the ground.<\/p>\n<p>For some added resistance, hold a stability ball between your knees or ankles when completing this exercise.<br \/>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"790\" class=\"elementor elementor-790\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-reverse-mobile elementor-section-content-middle elementor-reverse-tablet sc-container elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d7d5893 shortcode-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"d7d5893\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>JOIN OUR fit <br>mother \rPROGRAM (FM30X)<\/h2> \r\r<p>Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...<\/p>\r\r<a href=\"\/fm-aa-trial\/?utm_source=organic&utm_medium=inline_banner_ff30x&utm_campaign=free_trial\" class=\"optin-banner-btn left-arrow\">LEARN MORE ABOUT FM30X  \u00bb <\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-8ca251e sc-right-col\" data-id=\"8ca251e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-613336b elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"613336b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">JOIN OUR FIT <br>MOTHER PROGRAM<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83e5746 sc-image elementor-widget elementor-widget-image\" data-id=\"83e5746\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/fm-aa-trial\/?utm_source=organic&#038;utm_medium=inline_banner_ff30x&#038;utm_campaign=free_trial\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"336\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img.png\" class=\"attachment-full size-full wp-image-3403\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img.png 336w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img-300x274.png 300w\" sizes=\"(max-width: 336px) 100vw, 336px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-eaa1a52 optin-banner-wrap elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-hidden-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"eaa1a52\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6ec9344\" data-id=\"6ec9344\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4d838d9 optin-banner-title elementor-widget elementor-widget-heading\" data-id=\"4d838d9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">JOIN OUR FIT MOTHER 30X PROGRAM<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80d2854 elementor-widget elementor-widget-html\" data-id=\"80d2854\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"optin-banner-content\">\n    <div class=\"optin-banner-inner inner1\">\n        <p class=\"optin-banner-text\">FM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you... <\/p>\n        <a href=\"#\" class=\"optin-banner-btn\">Learn More &nbsp;<span class=\"arrow\">&gt;<\/span><\/a>\n    <\/div>\n    <div class=\"optin-banner-inner inner2\">\n        <div class=\"optin-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2019\/01\/FM30X-program-img2.png\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2><span style=\"color: #f83371;\">Getting Started<\/span><\/h2>\n<p>Remember, weight loss after pregnancy takes time, so don\u2019t get discouraged if the weight doesn\u2019t come off right away. <\/p>\n<p>Meeting daily nutritional needs takes priority, especially when you\u2019re breastfeeding.<\/p>\n<p>Joining an organized weight loss program specifically designed for women, such as <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\">Fit Mother 30X<\/a> increases your chance of losing weight after pregnancy.<\/p>\n<p>It also provides you with the motivational support you need to stay strong long term. You can do it!<\/p>\n\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  \n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<p>*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on losing weight after pregnancy.<\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/weight-loss\/'><span>weight loss<\/span><\/a><\/div><p>The majority of women need help losing weight after pregnancy, as hormone fluctuations and changes within the body play a role in pregnancy weight gain. Fortunately, it\u2019s possible to successfully shed excess weight after pregnancy. But remember, post-pregnancy weight loss takes time! Follow a few simple tips and tricks to get you headed in the &#8230; <a title=\"Losing Weight After Pregnancy &#8211; The Fit Mothers Ultimate Guide\" class=\"read-more\" href=\"https:\/\/www.fitmotherproject.com\/losing-weight-after-pregnancy\/\" aria-label=\"Read more about Losing Weight After Pregnancy &#8211; The Fit Mothers Ultimate Guide\">Read more<\/a><\/p>\n","protected":false},"author":5,"featured_media":2826,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,9],"tags":[3648],"class_list":["post-1222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-weight-loss","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Losing Weight After Pregnancy - The Fit Mothers Ultimate Guide<\/title>\n<meta name=\"description\" content=\"Losing weight after pregnancy is not easy for some new Moms, so if you&#039;re one of them, we&#039;ve written this article especially for you. 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