A woman’s body goes through numerous changes during their pregnancy. Assuming that post-delivery a woman’s body will magically go back to its original state is just wrong. Achieving a healthy weight post giving birth is easier said than done. You’ve to worry about when to feed your baby or what you have to do when they cry. Nevertheless, you also need to focus on getting rid of the weight you put on during your pregnancy. You need not be worried though! We’ll walk you through 7 effective tips for postpartum weight loss to help you achieve the post pregnancy body you deserve. Our intentions simply being helping you move towards navigating Parenthood with the confidence you deserve.
Weight Gain During Pregnancy
Why do women gain weight during pregnancy? Now the answer to this might seem pretty simple, after-all you were carrying a whole individual being in your body for 9 months. However, although not wrong, that is not the only reason women gain weight during their pregnancy.
Research published in the American Journal of Obstetrics & Gynecology indicates that along with “the baby” itself, the placenta, amniotic fluid, breast tissue, uterus enlargement and extra fat stores contribute towards the weight gain during pregnancy.
Weight gain during pregnancy can have a significant impact on the health of a woman. Along with the long term risk of weight gain and obesity, the consequences of keeping this extra weight on post giving birth may lead to a greater risk of diabetes and heart diseases and complications during future pregnancies.
Therefore, it is pretty clear that losing the “baby-weight” you gain during pregnancy is extremely important. Keeping this in mind, here are some effective tips for postpartum weight loss.
Here’s 7 Effective Tips For Postpartum Weight Loss
Purge Yourself Of Any Intentions To Adopt A Crash Diet (Monitor Calorie Intake Instead)
There is often a misconception that cutting calories to an extreme will help you lose that postpartum weight. However, this will do more harm than it will do good to any new mother.
The process of childbirth is extremely taxing on your body, which is why your body requires adequate nutrition in order to heal and recover. You’re also going to be feeding your baby, which will require you to increase your caloric intake too. A crash diet will cause a caloric deficit resulting in tiredness and lack of energy. This will definitely have a significant negative impact on your body and mind.
Dieting is also a bad idea because not being able to eat your favourite foods after a stressful 9 months might itself add to your stress even further and may unfortunately cause weight gain. Therefore, instead of going on a strict diet, allow yourself a balanced mix of a variety of foods and carefully monitor your calorie intake to effectively and efficiently lose your postpartum weight.
No, unfortunately, we do not mean alcohol. Alcohol provides our body with unnecessary extra calories and contribute to weight gain by increasing “belly fat. It may also have a significant negative impact on the health of your child when you breastfeed.
What we do mean is that you need to always stay hydrated. Water is your friend in this journey of postpartum weight loss. Drinking enough water will help stimulate your metabolism and will contribute towards your weight loss. Therefore, make sure to drink plenty of water during your postpartum weight loss journey.
Keep Away From Refined Carbs, High Sugar, And Processed Foods
Avoid any food that contains high amounts of sugar. A high intake of sugar and refined carbs carries the risk of weight gain, diabetes and heart disease. It may also lead to cognitive decline. Therefore, it would be wise to avoid sweetened juices, sugary drinks, sweet spreads, cakes and pastries amongst other sources of added sugar.
We also suggest that you avoid processed food and opt for whole foods instead. Processed foods are high in calories, unhealthy fats and sugar. Whereas, whole foods like vegetables, legumes, fruits, meats, fish, eggs, nuts, and yogurt are a good source of fiber and protein and have a low sugar content.
A Good Night’s Sleep Is An Essential
A good 8 hours of sleep on a regular basis is not as easy as it sounds with a newborn at home. Waking up at odd hours to make sure your baby is well fed is going to seem like a part of your schedule. This being said, not getting enough sleep contributes greatly towards weight gain.
Ask your family to help you get some sleep by having someone around to take care of the baby. Along with this, make sure to limit your caffeine intake so as to not let it hinder with your sleep.
Your health is no less important than that of your baby. Therefore, be sure to get enough sleep in order to help maintain a healthy mind and body. This will definitely contribute towards your postpartum weight loss.
Although, there’s still some speculation as to whether breastfeeding can directly result in weight loss. Certain studies have shown that breastfeeding does help in achieving your postpartum weight loss goals.
Along with this, breastfeeding has numerous benefits to both yours and your baby’s health. It provides your baby with the nutrients it requires for nourishment and growth. It also strengthens their immune system and reduces the risk of disease for the baby and the mother.
Moreover, breastfeeding allows the mother to add a good 300 calories to their daily intake. However, do not use this as an excuse to overeat as that will hinder with your weight loss process.
Start Exercising In A Slow But Steady Manner
Eating right definitely will help you in your postpartum weight loss journey. However, when paired with a regular exercise routine, it will really help you see results in a timely manner.
Child-birth can leave you a little overwhelmed and sleep deprived. This is why many fitness experts recommend that you give your body at least 6 weeks to recover post delivery before getting into extensive workouts.
However, not doing any form of exercise for 6 weeks seems a little counterproductive when it comes to weight loss. However, it is not wise to get into serious exercises immediately. New mothers should start with taking short walks on a daily basis. The distance should be increased at regular intervals based upon the fatigue it causes. Post your 6 week checkup you can go ahead and get into some low-moderate intensity cardio workouts for 20-30 mins about 3-5 times a week.
Be sure to not ease up on a healthy diet just because you’re going to be exercising though. A good exercise routine paired with the correct type and amount of nutrition is the quickest way to achieve your postpartum weight loss
Don’t Be Afraid To Ask For Help
We already know that all mothers are Superheroes, but even Batman needs Robin to help him out. Therefore, don’t be afraid to reach out to a dietitian and a doctor for advice. The dietitian will help chart out an effective meal plan for you to successfully lose your pregnancy weight. This will also make sure that you receive the nutrients that you and your baby require. Along with this, a doctor will provide you constant advice regarding your progress and the status of your health.
Unfortunately, many mothers also suffer from postpartum depression. Don’t be afraid to reach out to a doctor/psychologist if you’re feeling anxious or are having trouble coping. Help is always available! Contacting the right person will significantly help in improving your physical as well as mental health.
Here’s The Bottomline..
It is not uncommon for a woman to carry some extra weight post pregnancy. It is a natural result of the rigorous work your body has been doing. After-all, you have been nurturing an entire human being in your womb for 9 months. However, Shedding your postpartum weight is crucial to maintaining your health. So if you’re having any troubles with losing this additional weight be sure to follow these tips for postpartum weight loss.
A healthy body results in a healthy mind. A mother with a healthy mind and body will be able to make the most out of spending quality time with her child and create memories that both her and her baby will be cherishing for the rest of their lives.