8 Tips To Lose Weight Post Pregnancy
Along with the news of pregnancy comes a lot of joy, happy tears, and excitement. It can be a truly overwhelming experience. Also, some parents find themselves ignorant on many aspects, from pregnancy to post-pregnancy.
For first-time parents, this news can come with a bittersweet feeling of not knowing what to expect. Due to the widespread presence of media nowadays, parents-to-be are at a better advantage than our parents and grandparents were.
Getting into depth
Many changes occur in the human body during pregnancy, and gaining weight is one of them. These changes happen to ensure the baby receives all they need. Women gain a lot of weight during the later advanced months of pregnancy than the earlier months.
This weight is the combined weight of the baby that is growing and fluid in the body. This extra fluid gets required for the child’s circulation, amniotic fluid, and placenta. The amount of weight each woman gains is not constant. While underweight women get advised to gain some, a few others are overweight before pregnancy.
After giving birth to their child, most women find it challenging to lose extra weight and reach a healthy weight. The woman can attain her healthy weight in 6-12 months post-delivery. Here are 8 tips to help do just that!
Exercise helps in losing fat and not muscle. It will be a gradual process. Quick weight loss programs and crash diets are not a good option for new mothers. It is best to start exercising after your gynecologist gives you the green signal as every delivery is different.
You can take your baby for a walk in their stroller in the evenings every day. Weight loss that occurs too quickly can reduce milk production. Therefore, especially if you are breastfeeding your baby, keep your activity low.
Losing 670 gm a week will not harm milk production. Resistance bands are an ideal option and can be of great assistance to gain muscle and lose fat. But need to be used only after your doctor’s clearance is received. Gentle aerobic exercises are also of great help to tone yourself.
Eat For Weight Loss
Remember not to skip your meals and consume 5 meals a day instead of 3 major ones. Eat slowly, as you will realize when you are full, and avoid overeating. Here are a few quick things:
- Eat more fiber-rich foods and drink 12 glasses of fluids every day.
- Do not consume foods that are high in sugar and avoid artificial sweeteners.
- Fruit juices usually amount to more calories. Try to consume more whole fruits instead of fruit juices.
- Increase your protein content.
- Avoid fried foods. Consume baked food instead.
Drink A Good Quantity Of Water
As obvious as it sounds, in taking care of the needs of the child, new mothers can forget to take care of themselves. According to a study, drinking enough water can increase the feeling of feeling full and lead to stimulating the body’s metabolism.
It can lead to weight reduction. Especially if you are breastfeeding, it is essential to replace lost fluids. You need to drink about 2 liters of water every day.
Breastfeed Your Baby
Breastfeeding is vital for your baby to boost their immune system, supplying the required nutrients, as well as for the mother-baby bond. For many new mothers, getting back to shape is a motivation for breastfeeding their babies. A few studies indicate that some mothers lost weight with breastfeeding due to a deficit in calories.
But in a few mothers, there was no effect seen even on breastfeeding. The reason for this difference depends on the metabolic build of the mother. According to research, mothers who are breastfeeding lose 500 calories a day.
Avoid Alcohol Consumption
Alcohol is known to have excess calories without many health benefits. Alcohol leads to weight gain, especially around organs. It gets advised that mothers who are breastfeeding do not consume any alcohol. At no point is it a good influence on a to-be mother or a new mother.
According to research, a reduced amount of sleep results in retaining weight post-pregnancy. Limiting caffeine intake and asking for help for your baby can assist you in getting your required mommy sleep.
Find A Community
Starting your weight-loss journey with new mothers like you can be a big plus. Whether it is an online community or a community where all the mothers meet, it is helpful. It increases motivation and adds an accountability factor. You will start looking forward to meeting your new friends and discuss new ideas.
Recognize Stress and Postpartum depression
One in every nine new mothers goes through postpartum depression. If you are going through emotions of sadness and emptiness for more than 2 weeks after delivery, it is time you look for help. New mothers can feel like they do not love their baby. Although you may want to reduce weight, getting stressed about it will only raise your stress hormones.
According to research, postpartum depression causes weight retention in women after childbirth.
As a new mother, it is natural to feel overwhelmed and a little stressed. But it is vital to know when it starts to affect your health and well-being. It is crucial to delegate chores to everyone to rest and reduce stress on yourself.
There are many communities online as well as offline that offer support to new mothers. There are also many exercise programs specifically designed with a new mother in mind.
It takes different mothers varying amounts of time to return to their pre-pregnancy body shape and weight. Keeping a weight goal is necessary. But pressurizing yourself can lead to unwanted stress and worry.
As postpartum depression is also a cause of weight retention, it is essential to keep your mental health in check. These tips will help you get back in shape, but keeping reachable expectations is vital to good mental health.