Getting back to normal weight after the baby is the dream of every woman. There are lots of things going on simultaneously like taking care of newborns, new routines, and recovering from childbirth.
If you have the plan to get pregnant again in the future, then it is extremely important to get back to a healthy weight.
According to The American College of Obstetricians and gynecologists, around 65% of reproductive-aged women are overweight or obese at the time of pregnancy and are at risk of postpartum weight retention and chronic obesity.
It is good to not begin a diet or a grueling exercise regime right after your delivery. But a few gentle exercises in the initial period right after delivery can do you a world of good.
IMPORTANCE OF LOSING EXCESS WEIGHT AFTER DELIVERY
Postpartum weight retention might be a major contributor to obesity. Obesity in long run can increase the risk of other diseases like diabetes & hypertension.
Excess weight increases the pressure on joints and can lead to joint problems such as arthritis.
A baby needs lots of attention during the day and she will also put you through many sleepless nights if you are on top of your health and fitness, you will be able to manage this innumerable changes very effectively.
TIPS TO LOSE BABY WEIGHT
Have a mix of nutrients
Two food items may have the same calorie but vary in nutrients. Focusing on one food group to lose weight could cause you to miss out on the nutrients you need from other food groups. So, do not obsess about calories alone, instead, choose healthy foods,
Breastfeed if you can
The WHO, the American Academy of Pediatrics, and the CDC all recommend breastfeeding. Breastfeed your baby during the first 6 months of life (or much longer) has many benefits for both mother and baby.
Breast milk contains all the nutrients a baby needs to grow and thrive in the first 6 months of life, according to WHO.
Staying Hydrated
One of the most overlooked points for weight loss is adequate hydration.
Everybody knows that our body is made up of 55-70% water, so any loss in the fluid can have serious consequences.
By simply swapping out the majority of your hot drinks for water during the day you can avoid the ‘crash’ and stay energetic for longer.
Start the exercise
Talk to your doctor to understand when you can return to exercise.
Do only simple and basic exercises to get started, so you do not get too tired or hurt yourself in this process.
Take down your stress level
Being a new mother comes with responsibilities and will be filled and naturally stressed to you.
A study found that stress can adversely affect your weight loss, so try to do as little as possible.
Eat healthy proteins
Protein can boost metabolism, decreases appetite according to research published in the American Journal of Clinical Nutrition.
Studies show that protein has a greater thermic effect than other nutrients.
SOURCES:
Eggs
Dairy
Lean meats
Legumes
Nuts and seeds
Avoid alcohol consumption
A study has found that regardless of the type of alcohol consumed alcohol intake might contribute to direct weight gain and obesity.
Since you are likely to breastfeed the baby, it is good to quit alcohol for the benefit of the baby as well.
Give yourself sometime
You add all extra weight within nine months, so do not expect to remove it in a few months after giving birth to your baby.
The first year after the birth of your baby will be very hard, and it will take some time to reduce weight.
Do not feel stressed or sad. Rather, get inspired and tell yourself that you will go wherever you live in a few more months.
BOTTOM LINE
You might be feeling really motivated right now.
But in order to lose fat, the only way you’ll get results in the long-term is to turn your fitness interest into a habit.
Build discipline to exercise regularly and to eat the right foods when you need them.
Get the right support if you need it.
The information on this article has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure, or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.