Weight Loss After Pregnancy
If there's anything that feels difficult after delivery is none other than getting back into shape with healthy weight. We all know that it is stressful to take care of a new-born, adjusting to a new routine, and recovering from the birth of your child.
Even though new moms are eager to look like their old selves again, one of the most important things to remember is to be patient. Because everybody is different in their own way and it takes time to get healed completely after pregnancy.
Well, it is important to return to a healthy weight, especially if you want to become pregnant again in the future. Below are some simple methods of losing weight after the birth of a child.
How To Lose Weight After Pregnancy?
After delivering the baby the body needs proper nutrition to completely heal and recover. In addition, if you are breastfeeding you require more calories than normal according to many studies.
So, maintaining a normal diet that has low calories is likely to be lacking in important nutrients and will probably leave you more tired than normal. These works are the opposite of what you need when taking care of your new-born and when you're likely to be sleep-deprived.
Breastfeed Your Baby:
Breastfeeding your baby during the first 6 months of life of your baby has many benefits for both you and your baby. As they provide nutrients a baby needs to grow and develop for the first 6 months of life.
Breast milk also contains important antibodies which help the baby to fight against viruses and bacteria. Mothers who breastfeed will have lower risks of many health issues like high blood pressure, type 2 diabetes, ovarian cancer, and breast cancer.
In addition, many kinds of research have shown that breastfeeding can support your postpartum weight loss. Well, you don't see any change in gaining weight or losing weight in the first 3 months of breastfeeding. This happens due to increased calorie needs and intake as well as reduced physical activity during lactation.
Eat Foods That Are High In Fiber:
This is the time you need to eat something healthy that provides enough nutrients and fiber for your body as well as that supports weight loss.
Try to include those soluble fiber foods in your diet which make you feel fuller for longer by slowing down digestion and reduces hunger hormone levels.
Keep Some Healthy Snacks:
The foods you have around can have a great impact on what you eat and when you're searching the pantry for something munch, make sure it is a healthy alternative.
Ensure that you have something healthy especially when the mood strikes. Here are some healthy foods to keep in hand:
- Air-popped popcorn
- Cut Vegetable and hummus
- Mixed nuts and dried fruit
- Spiced nuts
- Seaweed snacks
- String cheese
Because unhealthy snacks and foods on the counter are associated with increased weight. Keep processed foods and sweets out of the kitchen or better out of the house.
Avoid Refined Carbohydrates And Added Sugar:
Even though they are tempting, refined carbs and sugars are high in calories and low in nutrients. But, there are many healthy and better alternatives out there to choose from.
Added sugar and refined carbs are associated with an increased risk of weight gain, diabetes, heart diseases, cancers, and even cognitive decline.
Common sources of added sugar are:
- Sugary drinks
- White flour
- Sweet spreads
- All types of refined sugar
So, when you are choosing food or buying food at a grocery store, read the label so you know what is made up of what. If sugar is one of the first ingredients on the list, then you should avoid it.
Avoid processed foods and stick to whole foods such as vegetables, legumes, fruits, meats, fish, nuts, eggs, and yogurt.
Practise Mindful Eating:
Mindful eating is one of the best things you can do for yourself to lose weight post-pregnancy. By doing this, an individual can focus all the senses on the food while eating and thus chew food slow and well. Chewing the food slowly will eventually reduce the intake of calories, thus supporting weight loss.
Do Not Skip Meals:
Many people often miss their meals knowingly to lose weight after delivery. Skipping meals is not the right way for weight loss, it just changes the way your body processes calories and food, which might slow down the weight loss process. It affects the overall postpartum recovery process and affects you in all the ways it can.
Always Stay Hydrated:
Staying hydrated is quite important when it comes to losing weight. It is essential during lactation which is directly linked with breast milk production. Adequate hydration in your body can help in producing breast milk and in burning calories.
Get Enough Sleep:
Even though it's very difficult to get sleep with your new-born baby, try to sleep along with your baby whenever possible. It might help you to have enough sleep throughout the day.
Lack of sleep or sleep deprivation has negative effects on your weight. Remember your health is as important as a baby's health, so ask someone's help and limit your caffeine intake.
Don't Resist That Resistance Training:
Resistance training like lifting weights will help you to lose weight. Some research has shown that a combination of a healthy diet and resistance training is one of the most effective methods for reducing weight and improving heart health.
Finding time to exercise with a baby can be quite difficult, but you can find many online resources that help mothers and babies which help you. Well, you can also do some bodyweight exercises that are free and can be modified to your skill level.
Keep All Your Goals Realistic:
Remember that everything takes time, including your weight. Depending on how much weight you gained during pregnancy, it is realistic to expect that over the next 1 to 2 years you could lose around 10 pounds according to research on pregnant women. And if you gain more weight, you may find you end up a few pounds heavier than you were pre-pregnancy.
Gaining weight after pregnancy is very common and you don't need to worry about it. But getting back to a healthy weight is beneficial for your health and being healthy will allow you to enjoy time with your baby.