Tips to Lose Weight After Pregnancy
With the busy schedule, how to lose weight after pregnancy is a big question for almost all mothers!!
Pregnancy is a beautiful journey, it doesn’t take much time for a new baby to make it’s pace into your life.
And soon you will know that, they are so much attached to you and you can not find a time for yourself.
For many women out there, achieving a normal healthy weight after pregnancy become struggle.
As sometimes it can be stressful to take care of a newborn and to adjust to a new routine.
However, it is important to return to a healthy weight after delivery, as If its not now then it will become more difficult to lose it afterwards. It also can become cause for yielding some chronic diseases.
Studies shows that on an average all women gain 20-35 pounds of weight after pregnancy.
This weight gain consists of the baby, placenta, amniotic fluid, breast tissue, enlarged uterus and extra fat stores.
These extra fat acts as an energy reserve for the birth and breastfeeding.
However, excess weight gain can result in too much fat. Nearly 50% of women gain more than the recommended amount of weight during pregnancy.
The following list provides evidence-based tips to help you lose weight after pregnancy.
1. Don’t Get Obsessed with Celebrity Weight Loss
You might get inspired by Stories of Some Famous Celebrity, that they have lose their weight in 6 weeks from pregnancy or 9 weeks pregnancy but don’t get obsessed with it.
Losing your weight gradually after pregnancy is a very much important to keep you and your baby healthy.
Your body needs some time to recover from childbirth. If you lose your weight too soon after childbirth, it may lead to some other complications. And might take longer time for your body to recover from pregnancy.
Give yourself some time at least up to 6-week to start with this procedure of slimming down.
If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized to fulfill all your baby nutritional needs.
As your breast feed milk have all the nutrients your baby needs like protein, fats, carbohydrate, vitamins and minerals.
Do not go too much of harsh on yourself. Its better to go slow but persistent!!
- In first few weeks aim for a weight loss of about a pound and a half per week.
- Women who are exclusively breastfeeding need about 500 more calories per day than they need it before pregnancy. Try to get these calories from healthy food choices such as fruits, vegetables, whole grains, low-fat dairy, and lean protein.
- Do not drop below the minimum number of calories you need per day as this may hamper yours as well as your infants health.
It may take 8-9 months to Lose Weight After Pregnancy, but it is very much required to be persistent and optimistic during this period. So take it slow, don’t be harsh on yourself, don’t give up at any moment.
Low Calorie Diets that aim to make you lose a large amount of weight in the shortest amount of time is possible.
Post pregnancy, your body needs good amount of nutrients to heal and recover.
Then to, if you are breastfeeding your baby, you may require more calories than the normal amount.
Always remember a low-calorie diet is likely to be lacking in important nutrients. It might probably leave you feeling tired.
After few weeks from childbirth, assuming your weight is currently stable, decreasing your calorie intake by about 500 calories per day is advisable. It will stimulate safe weight loss of about 1.1 pounds (0.5 kg) per week.
For example, a woman eating 2,000 calories per day could eat 300 fewer calories and also burn an extra 200 calories through exercise or other workout. This will be counted as a reduction of 500 calories in total.
For breastfeeding women, studies have found this amount of weight loss has no side effects on milk production and babies overall nutritional needs.
Breastfeeding has number of benefits for both mother and baby, including:
- Provides all required nutrition: Mothers Breast milk contains all the nutrients a baby needs to grow and thrive in the first six months of life
- Improves baby’s immune system:Breast milk also contains important antibodies that help your baby to develop his immunity to fight viruses and bacteria
- Reduces the size of the uterus:Breastfeeding helps the uterus contract and return to its normal size faster after childbirth
- Lowers the risk of disease in infants:Breastfed infants have a lower risk of lung conditions, skin conditions, obesity, diabetes, leukemia and many such chronic diseases.
- Reduces the mother’s risk of disease: Women who breastfeed her baby have lower risks of diabetes, breast cancer, ovarian cancer and postnatal depression
Additionally, breastfeeding has been shown to support to Lose Weight After Pregnancy.
If you are not breastfeeding, diet and exercise will surely still be enough to help you lose weight.
4.Keep Track Of What You Eat
Keeping track of your diet by Counting calories each time can help you to lose weight.
This will surely help you to remind what to eat and what to not. Try to eat balanced diet which is high in nutrition but low in calorie. Tracking your food will surely help you to find out, any problem areas in your .
Moreover, it can help you ensure you are getting enough calories to provide you with the energy and nutrition you need.
You can do this by keeping a diary to take a note.
These days, there are many helpful mobile apps that allow you to track your food and calorie needs.
These techniques can help you reduce your portion sizes.Also it will make you choose healthier foods, which helps to Lose Weight After Pregnancy
5. Eat High in Fiber Foods:
Eating foods that are high in fiber like oats has been shown to help with weight loss.
Soluble fiber may also help you feel fuller for longer by slowing down digestion and reducing hunger hormone levels
Soluble fiber is fermented into fatty acids in our body.
6. Choose Healthy Proteins
Including protein in your daily food intake can boost metabolism, decrease appetite and reduce calorie intake
Studies demonstrate that protein has a greater thermic effect. It means that the body uses more energy to digest it than other types of foods, which results in more calories burned.
Protein sources include lean meats, eggs, fish, legumes, nuts, seeds and dairy.
7. Avoid Added Sugar
Sugar and refined carbs are high in calories and usually low in nutrients.
A high intake of added sugar and refined carbs can prone to increase in weight, diabetes, heart disease and some cancers
The food that contains added sugar are soft drinks, packed juices, cakes, biscuits, pastries and other baked goods
It is easy to reduce your sugar intake by avoiding processed foods and sticking to whole foods such as vegetables, fruits, meats, fish, eggs and nuts.
8. Avoid Highly Processed Foods
Processed foods have the contents that counterparts your efforts to Lose Weight After Pregnancy.
Such as processes sugar, unhealthy fats, salt and preservatives
These foods include fast foods like chips, cookies, baked goods, candy, ready meals and mixes.
You can reduce the amount of processed foods by replacing them with fresh, whole, nutrient foods.
9. Start Exercising
Walking, jogging, running, cycling and interval training, helps you burn
calories and has numerous health benefits. Exercise improves heart health, reduces the risk and severity of diabetes and may reduce the risk of several types of cancer
After delivery, your pelvic and stomach areas need time to heal, especially if you have had a Cesarean.
So, you might worried but no problem You may start something gentle like pelvic floor exercises right away, whereas you should wait to take on more intense exercises until your body is fully healed and it is medically safe.
10. Drink Enough Water
Drinking enough water is vital for anyone trying to lose weight
Additionally, if you drink 1/2 liter of water you will burn 24–30% more calories in the following hour
Drinking water may also reduce your appetite and calorie intake
Eventually it will help you to lose weight after pregnancy.
For breastfeeding women, staying hydrated is particularly important to replace fluids lost through milk production.
If you need expert advise for your personal queries regarding weight loss then contact Nubello Clinic which is a professional aesthetics,research and development center.
We have expert nutritionist to help you right away to help you with any type of weight loss.