Today I am sharing a little of my clinic secrets that support my mummy clients with boosting their metabolism after having a baby. Your metabolism is the process by which your body converts the food and drinks you consume into useable energy. During this complex biological process, the calories digested from your food and beverages are combined with oxygen to release the energy your body needs to function. The rate at which this metabolic process occurs depends on several biological and lifestyle factors ranging from your genetics and body type to your diet and exercise--all all things that fall in between.

Although you can't control all of the above factors, there are many things that you CAN do to support your metabolism and boost your body's metabolic rate. Let's unpack this...

In most women, pregnancy can increase the metabolism by up to 20% over the course of the pregnancy, and this can remain elevated for a short while after birth, especially if breastfeeding. Once you ween bub, it usually will return to your pre-pregnancy rate. However there are some factors that can interfere with this.

Let's be honest, having a new born is a hectic time, in particular if you are a first time mum. You're typically sleep deprived, stressed with lactation, balancing your new baby and old life. There's a lot going on, and it can be so easy to overlook your own needs.

Skipping meals can adversely affect your metabolism and slow it down. The lack of sleep can also interfere with hunger hormones, your moods and run a muck with your body's post-pregnancy reset. In addition, the every day choices you make during your post-pregnancy days can have a big impact on your metabolism, but fear not. I've got you covered with the following daily habits that you can implement to support your metabolism. 

Keep Hydrated All Day

As soon as you wake up, reach for a drink of fresh water. As a breastfeeding mum, you'll need to hydrate and often. But even mums who aren't' breastfeeding need to replenish their post-pregnancy bodies with one of the most essential (and overlooked) nutrients, water.

I like to add boiled lemons to my water for an immune boosting vitamin-C kick and gentle detox. Drinking water first thing in the morning helps to "wake up" your metabolism. It naturally stimulates the digestive juices of the gut and gets things moving (if you know what I mean, wink-wink).

This doesn't mean you should ignore your water bottle for the remainder of the day -- your digestive system needs water to function its best, and your metabolism will work better when you're fully hydrated. Consuming up to 3 litres of water per day can also help boost your energy, ease depression and anxiety, as well as hydrate your skin from the inside out. So get a good jump start in the morning, and carry your water with you all day long.  Check out my Pinterest board on infused water for some tasty inspiration to make water more palatable.

Move Your Body Daily

I know when you are the walking dead from round the clock feeds or wake ups, the last thing on your mind is exercise, but keeping active works to stimulate your metabolism. To get things moving in your digestive system, you need to move!

A mix of cardio, low-intensity workouts such as walking, and strength training is one of the best ways to boost your metabolism. Ease back into it. You can even use baby as a weight (carefully) when you do squats, hip lifts, etc. Share the time together cooing and bonding while you get your fitness groove back. It is important to add some weight resistance to your routine, as strength training is one of the best ways to stimulate your metabolism, Even after your workout is complete, hitting the weights helps to build and strengthen muscle, and burn fat too.

Eat Dietary Fibre Every Day

Dietary fibre is every mother's BFF. The fibre found in the plant-based foods we eat, provides an essential nutrient, but most of us aren't getting near enough of it. The average woman needs up to 30g every day for good gut and digestive health. Fibre is food for the healthy bacteria found in your gut, but your body cannot actually digest it. Because of this, your body works extra hard to try and break it down, which in turn burns more energy. Fibre also keeps you feeling full for longer, which means you won't feel the need to eat as often. 

You can safely add more dietary fibre to your weekly menu by choosing whole grain ingredients over processed options, adding more fibre-rich greens, fruits and vegetables to your meals. Great options include apples, pears, avocado, berries, beans, bok choy, celery, cucumber, leafy greens, peas, prunes, and sweet potato.

Practice Mindful & Intuitive Eating

Your metabolism hums at its best when you keep your body at a healthy weight for your body size. Not every mum can snap back overnight to their pre-pregnancy weight or size, so don't put that kind of pressure on yourself. You'll get there. I promise.

The secret to bouncing back, is becoming more mindful of what and how much you eat every day. Trust me, this can be trickier than it sounds. In my clinic, I almost always have my clients complete a 3 or 5 day food diary to track every morsel and sip they take. Let me tell you, this is an eye-opening experience!

The better you understand and can tune into your body's natural eating habits and hunger cues, the quicker you can shed those extra kilos. Becoming mindful of when you might eat dinner while watching TV or browsing your phone, the little nibbles off the kids plates and snacking in the evenings, is paramount. These habits can easily lead to overeating when are not focused on the task of eating but are eating while distracted. Put the phone down. Turn the TV off. Eat, savour and enjoy the nourishment on your plate (and hopefully the peace and quiet). Take the time to thoroughly enjoy your meals and also tune into when you're starting to feel full. Then put down the knife and fork. 

Get Enough Sleep

Emma, you're dreaming! I was a mombie for over 2.5 years with my first child, I think my headshot is still in most urban dictionaries under the definition. Like most bodily processes, your metabolism actually requires sleep and adequate rest to function optimally. Lack of sleep will not only disrupt your metabolism and slow down your metabolic rate, it will also mess up your hormones. Sleep deprivation also increases appetite and cravings, especially for unhealthy foods that are high in sugars or salt (think pre-packaged snacks). Even just one or two night's sleep missed, can trigger this, forget several months or a year of interrupted sleep pattern.

A consistent sleep schedule will do wonders for your metabolism and overall health. Aim to sleep when baby sleeps, if you can. A dark, cool bedroom will help to prepare your body and its corresponding hormonal responses for a deep sleep. You can try a warm bath before bed, a dab of essential oils on your temples or pillow, avoiding devices and bright light as well.

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