There is nothing more annoying than seeing a celebrity mom back in skinny jeans the week after pregnancy. But you also can do weight loss after a baby just like them!
All women dream of losing weight after pregnancy when their baby finally arrives. If you’re like most new moms, you’re eager to hang your maternity clothes in the back of the closet. There is no wonder that you want to lose your extra weight very fast. But remember, for this, you need a healthy diet, your commitment to physical activity, and plenty of patience.
Having a baby changes the life; it also changes your body shape. It is very important to pace yourself when getting back into body shape after pregnancy. And, don’t despair and don’t beat yourself up. Losing weight after you give birth can be a challenging process, but you can always learn how to lose weight after pregnancy by just following these simple tips.
How to Lose Weight After Pregnancy?
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 your 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 the 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 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 off the 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 complicacy you must consult your doctor.
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Melissa Weimer is a nutrition expert who has helped thousands of people to create a healthy diet for weight loss and to maintain a good health.