Losing weight after pregnancy can struggle for you mommies. It can be very hectic taking care of your baby, adjusting to a new routine, and recovering from childbirth. Weight loss after pregnancy: Reclaiming your body
A balanced diet with daily exercise will help you shed the pounds. Breastfeeding can also help with postpartum weight loss. The Institute of Medicine recommends that women within a healthy weight range gain between 25–35 pounds (11.5–16 kg) during pregnancy.
It is recommended that you should give yourself some time, and start thinking of losing weight 6 weeks after delivery. If you are breastfeeding, wait until your baby is at least 2 months old. The act of giving birth to a child is a life-changing experience that affects a woman on both a physical and emotional level. Because your body goes through so many changes after giving birth, it is really necessary for you to take good care of yourself throughout the postpartum period.
Here are some of the tips you should follow –
BE REALISTIC
- Be realistic when you are planning to lose your post-pregnancy weight. Set a target while losing weight. Aim for a weight loss of about a pound and a half a week. You can achieve this by eating healthy food and also do exercise regularly.
- Women who are breastfeeding need about 500 calories per day. In order to get these calories, eat healthy food such as fruits, vegetables, low-fat dairy, and lean protein.
- It is advisable not to drop below the minimum number of calories you need.
One study found that women retained an average of 1–6.6 pounds (0.5–3 kg) of their pregnancy weight gain after 12 months (14Trusted Source)
BREASTFEEDING
Breastfeeding has linked with many benefits like providing essential nutrients to your infant, supporting the baby’s immune system, reducing the size of the uterus, and lowering the risk of diseases both in babies and mothers. Moreover, breastfeeding has been shown to support the mother’s weight loss.
A study of 36,030 Danish mothers said that, for women who gain weight within the recommended range, breastfeeding may help get rid of pregnancy weight by as early as six months after delivery.
Breastfeeding makes your body burn calories which helps you lose weight.
EAT CONSCIOUSLY AND INTELLIGENTLY
- Do not skip meals. Mommies if you are skipping a meal, you will have less energy, and it will not help you lose weight.
- Opt for healthy snacking. Eat 5 to 6 meals a day.
- Don’t forget to eat breakfast. Breakfast is very essential
- Choose non-fat or low-fat dairy products
- Limit sweets, sugar, saturated fat, and trans fats
EXERCISE REGULARLY
A healthy diet combined with regular exercise is the best way to shed exercise. Exercise will help you lose fat instead of muscle. Once your Gynecologist recommends you lose weight eat less and walk more. A little walk with your baby is a great way to start adding exercise to your daily routine.
GET ENOUGH SLEEP
Lack of sleep can affect your weight. A recent study stated that lack of sleep is related to gaining more weight during post-pregnancy. It is very difficult for new mothers to get adequate sleep. The strategy is to sleep when your baby is sleeping and ask for help from family and friends.
Carrying some extra weight after pregnancy is very common. But, having a healthy weight range is very essential for your health and any future pregnancy. Be a healthy mom and enjoy a happy time with your baby. Weight loss after pregnancy: Reclaiming your body
