11 Steps to Getting Your Body Back After Pregnancy

Having a baby is the most wonderful thing you can do. But I get it. You want your body back.

You’re 100% devoted to being a great mum, partner, friend but you’re now ready to look after yourself.

You’ve spent enough time putting yourself last and are now ready, finally again, to put yourself higher up in the chain.

That’s great! I’m proud of you.


Having a baby really does change your body, and it can be very stressful, especially if you were in great shape before you had kids, to come to terms with this.

The good news though, is that you can get back into great shape. And I’m going to give you eleven strategies on how to  do this.

  • Do Interval Training. Interval training is the quickest way to get a workout in that’s gone to blast fat and boost your metabolism. Just twenty minutes per day of interval training, five days per week will get you toned, trim and back to feeling like you.


  • Follow a simple, easy to follow food plan, that cuts out no major food group. It’s really important when you’re trying to get your body back, that you don’t go on a diet. You will eventually give up, feel like a failure and most likely over-eat, and gain more weight. It’s important you keep your energy up and eat foods packed full of vitamins and minerals, that will help your body recover after having babies.


  • Cut carbohydrates out after 5pm. This is the quickest, healthiest and easiest way to reduce stomach fat, while still eating from all food groups and keeping your energy levels high.


  • Have one treat night per week. This will keep you on track, if you let your hair down a little. If you aim to be too perfect, you are not being realistic. You need to have a night off every week, where you can do what you want, without counting calories.


  • Enjoy unlimited amounts of non-starchy vegetables.  The GI of these foods is so low they can be eaten in almost unlimited quantities. Eaten with your meals they will help keep you satisfied, while still keeping you on track and helping you towards your weight loss goals. Examples include, peas, broccoli, onions, cauliflower.vegetable-01


  • Limit dairy to three portions per day.  As dairy products are such a rich source of calcium, three portions of dairy products each day should be sufficient to meet your body’s calcium needs. Try to choose low or reduced fat versions to avoid too much unhealthy, saturated fat.


  • No junk food – cakes, biscuits, sweets, chocolate, crisps. Cortisol is the main stress hormone in our body and our Cortisol level increases when we eat sugar, drink caffeine, or get stressed.   Cortisol causes our blood sugars to rise which in turn makes us crave starchy, sugar foods, which ultimately leads to weight gain. Clients have noticed a significant drop in weight when they have stayed away from refined sugar that is found in ALL junk food, white pasta, bread, and all foods that have a high GI.


  • Eat 2 small snacks between meals every day. Eating snacks will keep hunger at bay and prevent you from over-eating at meals. Snacking will keep your blood sugar stable and stop you reaching for the fatty junk food that causes so many of us to gain weight.


  • Drink 2 litres of water daily. We often mistake thirst for hunger so make sure you carry a bottle about with you and sip on water regularly.


  • Aim to eat clean foods i.e. no salad dressings or sauces.

To your success,

Jessica X





About the author 

Jessica Cooke

I love drinking coffee, and my favourite thing in life (apart from my family) is to help women to get fit and break free from unhealthy habits holding them back. (oh, and also I love playing with my two Miniature Schnauzers, Buster and Ozzy)

I’ve now supported over 6,779 women over 14 years in my Thrive Coaching Program get fit and break free from unhealthy habits!

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