More often than not, most women gain weight after their pregnancy. To maintain optimum weight and lose weight after pregnancy can be difficult. Taking care of an infant, adapting to a new schedule, and healing from childbirth may all be so stressful.
Well honestly, it’s quite a lot.
However, it’s vital to get back to shape and reduce weight after giving birth. And, while every new mom wants to look as she was before, one of the most significant steps is to be patient with oneself. Don’t put yourself in the get-slim-fast regime as it is not advisable for a feeding mom and it can over-exert the body.
So if you too have gained a few pounds and are looking for ways to lose weight after pregnancy then this is a must-read for you.
Why does the body gain weight after pregnancy?
While weight gain is common after pregnancy, there could be some reasons –
- A hormone called HCG present in the bloodstream is responsible for metabolism and digestion. This can increase the need to eat more food.
- It has been found that women have to deal with a lot of stress after pregnancy. This can also lead to depression in some cases. During this time, the body releases cortisol, which is also called ‘stress hormones’ which boosts appetite and stores the fat in the lower abdomen of the body.
How to lose weight after pregnancy?
Here are some simple and timely tested ways to shed some weight and get back in shape.
1. Breastfeed to lose weight after pregnancy
There are multiple advantages of breastfeeding for baby and mommy.
Breast milk provides all of the nutrients that the baby needs to develop in the first six months of life. It is easy to digest in comparison to formula milk. Antibodies in breast milk assist the baby in fighting viruses and bacteria. Breastfeeding reduces the child’s chances of developing asthma or allergies. Breastfed babies are more likely to gain the proper amount of weight as they develop instead of being overweight children.
For the mom, it is one proven way that actually works. Nursing burns extra calories, so it will help you lose weight sooner after your baby’s birth.
Although technically, the calorie requirement for breastfeeding women is much more than that of the women who do not breastfeed. This means that breastfeeding mothers must increase the intake of calories by 330 calories more per day. But the truth is that breastfeeding still helps in losing weight because of the fact that the mothers burn 500 calories every day as they breastfeed. So effectively they gain 330 calories and burn 500 calories which equates to a net of 170 calories burnt every day only from breastfeeding.
2. Eat Nutritious and Healthy Diet to lose weight after pregnancy
If you are a new mother and breastfeeding your child, your body would require full nutrition. Choose foods that are high in the nutrients you require while being low in calories and fat.
So whether it is the need for more calories for the lactating mothers or it is the stress which makes them eat more, the fact is their increased appetite can not be suppressed.
What moms can do is that, eat the right food that does not add more fat to the body. It is recommended to eat nutritious and healthy food after pregnancy.
Milk and yogurt are both superfoods because they are rich in calcium, which is important for bone health. They’re safe, and they’ll keep you satisfied for longer. You can lose weight after pregnancy by making wise choices. Consume more plant-based foods such as fruits, vegetables, and whole grains. Choose from a number of lean protein sources.
Your sweets and salt intake should be kept to a minimum. Also avoid sugary drinks, processed and packaged food, and alcohol.
3. Light and manageable exercises to lose weight after pregnancy
Well as they say handling a baby is a workout in itself and quite true. If you intend to extend the workout then begin easy and simple exercises that can be performed without much trouble and gradually introduce moderate-intensity workouts. You can work towards strengthening major muscle groups, such as your abdominal and back muscles,
Going for a brisk walk with your baby in the stroller is enough to get your heart pounding and your muscles moving. Choose a comfortable stroller for the baby that is easy for you to slide and stop. Aim for at least 20 minutes of walking every day.
4. Drink water at other drinks at normal temperature to lose weight after pregnancy
Having proper liquid intake is very important. You can dehydrate if you don’t drink enough water. Your breast milk production is dependent on the amount of fluid in your body.
However, drinking cold milk, water or other drinks have is not advisable at all. You can minimize that excess fat on the stomach and lose weight by drinking warm water.
Simply drink warm water or normal temperature water at least till the time you are breastfeeding. It helps in post-delivery recovery, minimizes abdominal fat, and keeps the body from being overweight.
5. Take enough rest to lose weight after pregnancy
Aren’t we all well aware that this is the most difficult task (winks)?
Your little one expects you to be available 24 hours a day, seven days a week. However, you can benefit from doing whatever you can by getting enough sleep.
Insufficient sleep may have a negative impact on your weight. Sleep-deprived mothers have a higher tendency to get stressed and depressed and it can release those stress hormones. Remember?
Having enough sleep can be difficult for new mothers. Ask for support to get the sleep you need because your wellbeing is just as vital as your baby.
A few words from CityMom
Although it is necessary to maintain a healthy weight after pregnancy, it should not cause excessive discomfort. It is important to stick to a healthy diet and follow the above instructions. If you want to lose weight after pregnancy then don’t take any shortcuts as they may prove harmful. Follow these simple steps and prepare yourself for steady changes.