Losing weight after pregnancy can be a struggle. With all of your other responsibilities and focus on caring for your newborn, it’s easy to become distracted and put less emphasis on health than what really matters: weight loss!
But there are steps you can take to help shed pounds and maintain them after pregnancy. These strategies will keep you healthy and content after giving birth.
Disclaimer:
The information contained on this site is for educational purposes only. Therefore they do not represent in any way an advice or indication for any physical problems. The author of the blog declines any possible damage resulting from a decision taken after reading the posts.Weight loss occurs following a low calorie diet, the variation is not the same for all people. On average, dieters lose 1-2 pounds per week. For a targeted and functioning diet plan, please contact a specialized dietitian. Thanks.
1.Postpartum Weight Loss: Drink plenty of water
Many new moms struggle to drink enough water throughout the day. Dehydration can result in a variety of symptoms.
It is essential to remember that water not only aids your body’s functions but also transports essential nutrients to the fetus.
Stay hydrated by drinking approximately half an ounce of water per pound of body weight.
Water can help quench your thirst and enhance metabolism. If you’re breastfeeding, it is especially essential to drink lots of fluids to maintain a sufficient supply of milk.
2.Postpartum Weight Loss: Eat a healthy diet
Maintaining a nutritious diet is essential for weight loss, particularly during the first few months after giving birth. Eating right helps replenish essential nutrients like protein and iron from the body’s stores.
Eating a balanced meal plan can help curb cravings and regulate blood sugar levels. Aim to incorporate several core meals (and one healthy snack) into each day for maximum benefits.
Avoid calorie-restrictive diets that can leave you hungry and devoid of essential nutrients. Eat a variety of nutritious foods, such as plenty of fruits and vegetables.
3.Postpartum Weight Loss: Exercise regularly
Exercising regularly can help you maintain your pre-pregnancy weight and even shed some of the extra pounds that were gained during pregnancy. Not only that, but it also makes you feel better and less overwhelmed, which makes coping with new mom challenges much simpler.
Once your OB-GYN gives the green light for exercise, it is important to ease back in gradually. Begin with low impact exercises and gradually progress to higher intensity workouts when ready.
Light aerobic exercises, such as brisk walking, can help strengthen your abdominal muscles and back which may have become weaker after pregnancy and childbirth. You could also try a pelvic tilt which strengthens the abdomen by holding it flat against the floor and tightening its abdominal muscles. Do this once or twice daily for 10-20 repetitions.
4.Postpartum Weight Loss: Get enough sleep
Sleep isn’t just important for feeling refreshed and alert; it’s also beneficial for many health reasons. For instance, getting enough shut-eye has been linked to lower risks of heart disease, diabetes, a better quality of life, as well as lower levels of depression. Thus, getting adequate amounts of snooze should be an integral component of any successful weight loss program.
Sleep is ideal, but that may not always be possible. To help ensure you get the recommended seven hours of shut-eye, stick to a consistent schedule and make your bedroom an inviting snooze zone by turning off lights that can be turned off easily and using white noise machines for sleep. Other helpful strategies include avoiding alcohol or caffeine close to bedtime, turning off electronics at least an hour before going to sleep, taking a warm bath before bedtime, and having some down time during the day.
5.Postpartum Weight Loss: Reduce stress
One of the best ways to shed baby weight is by taking time for yourself and what matters most to you. For many new moms, getting back into your pre-baby body can feel like a full time job in and of itself; but with some self care you’ll be well on your way to having some energy again in no time! With some self care time dedicated to self care, even small changes can make all the difference when it comes to improving energy levels after childbirth.
In the midst of all that juggling, remember to be grateful for all the blessings in your life. A comprehensive postpartum weight loss program should include a nutritious diet and regular exercise session, plus enough sleep so you feel human again. Most importantly, make sure you take an active approach towards your health and well-being.
6.Postpartum Weight Loss: Avoid calorie-restrictive diets
Losing weight after childbirth is a common concern for many mothers. Unfortunately, if you try to shed pounds too quickly, it could prove difficult to maintain them long-term.
It is essential to remember that weight loss after birth is a gradual process. On average, most women take six to nine months to shed the extra pounds gained during pregnancy.
Calorie-restrictive diets are often recommended for weight loss, but should be avoided. They can lead to various health complications, such as weakened immunity and muscle atrophy.
Although calorie-restricted diets have been known to delay the onset of age-related diseases in hundreds of animals, they aren’t a permanent solution for weight loss and often lead to an unhealthy “yo-yo” dieting cycle. For optimal results, focus on maintaining a nutritious diet and regular physical activity.
7.Postpartum Weight Loss: Stop smoking
Quitting smoking during pregnancy and the first year after delivery is essential for both you and your baby’s wellbeing. Furthermore, it can reduce the likelihood of you putting on extra pounds postpartum.
There are various methods for quitting smoking, such as going ‘cold turkey,’ using nicotine replacement therapy (NRT), or gradually decreasing your intake of cigarettes. You could also enlist help from a family member or an expert stop smoking counselor if needed.
Smoking during pregnancy puts both mother and unborn child at greater risk, increasing the chances of premature birth, low birthweight, or sudden infant death syndrome (SIDS). Furthermore, smoking causes serious long-term damage to babies’ lungs and brain.
8.Postpartum Weight Loss: Stop drinking alcohol
Alcohol is a diuretic that can dehydrate you, potentially disrupting your milk supply and disrupting feeding schedules for your baby.
The Centers for Disease Control and Prevention (CDC) advise breastfeeding mothers to wait two hours after drinking before expressing breast milk. This is because alcohol continues to be absorbed into the mother’s bloodstream, resulting in continued absorption of alcohol into breast milk.
Drinking can also negatively affect your nursing ability by blocking oxytocin, the hormone responsible for milk letdown. This may cause your breasts to hurt and make it difficult to express milk.
9. Take time for yourself
It is especially essential to take time out for yourself during times of significant change or transition. Doing so can help you process all the adjustments occurring and how best to cope with them.
Self-care can range from getting enough sleep to spending some quality time with yourself. Unfortunately, many people struggle to carve out time for themselves because they feel guilty about it.
Spending some time doing what you enjoy can be both selfish and productive. Not only does it provide numerous advantages, such as improving mental health, it can also leave you feeling rejuvenated and open to new ideas. So don’t let guilt get the better of you – follow these 10 ways to make time for yourself today and start taking care of yourself – it will reap rewards in the future!