Pregnancy brings a lot of changes to a woman’s body. Some of these changes are unwanted, such as weight gain. Many women struggle to lose weight after pregnancy and end up feeling frustrated.
The good news is that there are some things you can do to increase your chances of losing weight after pregnancy. This article will share six of the best ways to lose weight after pregnancy.
How to Lose Weight After Pregnancy?
The best ways to lose weight after pregnancy are diet and exercise. After giving birth, many women are eager to start their postpartum weight loss journey. Exercise will help you to burn more calories, and a healthy diet will help you to cut down on the number of calories you consume. You should avoid fad diets and calorie-restricted diets, as they can be harmful to your health. Instead, try to eat healthy foods and exercise regularly. This will help you to lose weight gradually. In addition, you should drink plenty of water and avoid sugary drinks. If you are unsure about starting a weight loss program, talk to your doctor for advice.
1. Eat well-balanced meals
Most important for you is that diets don’t work; it is about consistency and committing to a healthy lifestyle. Do not skip your meals; rather eat healthy and balanced meals. Follow these healthy eating tips to lose weight safely.
You should make time for your pregnancy diet, especially breakfast. You should eat when you are hungry.
Eat between 1,800 to 2,200 calories a day, to ensure your infant has adequate nutrition.
Eat foods high in fiber — such as fruits, vegetables, and whole grains. It will provide you with many important nutrients while helping you feel full longer.
Fish is a “superfood”, as it’s packed with DHA (an essential omega-3 fatty acid), that helps your newborn develop a healthy brain and nervous system.
Your well-balanced meal should also include lean meats and low-fat dairy products. It will give you the required protein and calcium.
Check this link to find out: 14 Foods to Avoid for Your Natural Weight Loss
2. Drink lots of water
Water is essential in the metabolic process. Drinking water helps your body flush out fat as you are losing weight and prevents you from getting dehydrated. It will also help you to quickly get thinner after pregnancy. Drink at least 10 to 12 glasses (2 liters) of water a day. Limit your drinks like sodas, juices, and other fluids with sugar.
3. Sleep when your baby sleeps
The study found that moms who slept five or fewer hours per day were more likely to hold onto their extra baby weight. It may be hard to find time to nap/sleep, but being sleep-deprived could make it harder for you to shed the baby’s weight. Any missed sleep can induce insulin resistance, a condition that negatively affects your metabolism and ability to burn calories. In addition, sleeping helps decrease the amount of cortisol (stress hormone) in your blood. The best solution for this is to “sleep when your baby sleeps“. Catch as many naps as you can during the day and go to bed early at night.
4. Consider Breastfeeding
Yes, breastfeeding helps post-pregnancy weight loss. This is not just good for the baby but helps the new mom lose weight. Doctors believe that breastfeeding burns around 500 calories a day. Also, your body needs the energy to produce milk for your baby. Besides your food, some of the additional energy need to create milk, will be met from your body’s existing fat stores. Thus, it’s safe to lose weight in this way and both you and your kid remain healthy.
5. Lose Weight Slowly
You should not try losing weight too fast; rather plan to take the weight off gradually. Just maintain the after-pregnancy diet and exercise normally. Trying to lose too fast may damage your muscles, can cause your breastfeeding by restricting calories and making your milk less nutritious. So, keep your weight loss normal and do not lose more than 2 (1kg) pounds a week. Weigh yourself about once weekly. Regular check-in times on the scale will enable you to monitor your weight loss progress and ensure you lose weight at an appropriate rate after giving birth.
6. Include physical activity in your daily routine
A healthy diet combined with regular exercise is the best there is nothing more annoying than seeing to shed extra pounds. Exercise will help you lose fat instead of muscle. Once you’re ready to start losing weight (after 6 to 8 weeks or doctor’s advice), start light exercise. If you have trouble finding time to exercise, include your baby in your routine. Pushing the baby around the block in a stroller or dancing around with her in your arms helps in a great to lose your extra weight. Even you can go for an outside walk with your baby in a stroller or with the baby’s backpack. You can do some cardio exercises like walking and strength training like chair squats, modified push-ups, hip lifts, etc.
Most experts agree that eating a healthy diet as well as exercising often may help you shed weight faster. You may also consult and take the support of new moms around you. But, if you are not getting desired result or even any complications you must consult your doctor.
Why is it so hard to lose weight after having a baby?
There are a few reasons why it is hard to lose weight after having a baby. One reason is that the body is designed to store energy (in the form of fat) to support pregnancy and lactation. Additionally, hormonal changes associated with pregnancy and breastfeeding can make it harder to lose weight. Finally, many new parents are sleep-deprived and have less time to exercise. All of these factors make it more difficult to shed excess pounds after having a baby.
That said, it is possible to lose weight after having a baby. It may just take a little more time and effort than it did pre-pregnancy.
Frequently Asked Questions
Ans: The best way to lose weight after pregnancy while breastfeeding is to eat a healthy diet and get regular exercise. Try to breastfeed for at least the first six months after birth. Avoid fad diets and excessive weight loss goals. Try to slowly lose weight by making small, healthy changes to your diet and lifestyle.
Ans: It takes most women around six to eight weeks to lose their baby weight. Some women may take up to a year.
Ans: There are many reasons why it is so hard to lose weight after having a baby. One reason is that the body is designed to store fat during pregnancy to help support the growing baby. Additionally, many women experience a decrease in metabolism after pregnancy, which makes it harder to lose weight. Finally, hormones released during pregnancy can make it more difficult to lose weight.
Ans: There is no definitive answer to this question since there is limited research on the matter. However, some experts believe that it is likely safe to consume fairlife core power during pregnancy in moderation. Additionally, it is important to make sure that the product is pasteurized and does not contain any harmful bacteria.
Dr. Sandra Milena Gomez is a Korean obstetrician and gynecologist, specialized in minimally invasive gynecological surgery from the American Association of Laparoscopic Gynecologists, with extensive knowledge in the management of gynecological and obstetric diseases, as well as surgical procedures. She is a colposcopist and for management of lower tract pathology, diagnosis and treatment of diseases at the uterine level. She is a general practitioner with an emphasis on management and public health.