How To Lose Weight After Pregnancy Diet
After the pregnancy and delivery, the body's weight starts to accumulate and every woman becomes concerned and begins looking for ways to lose weight after pregnancy. Losing weight after pregnancy becomes more challenging as you are breastfeeding your little one – and it’s not advisable to extremely reduce your diet.
If you are not sure how to execute your weight loss plan, here are the best ways to lose the extra kilos safely without hurting your breastmilk supply.
Breastfeeding is the best exercise. You can burn up to 300 calories by nursing on demand daily. Avoid extreme dieting and extra strenuous exercising, as it can cause a decrease in your supply. The best practice is to nurse your little one on demand. It will help to burn the maximum amount of calories in a healthy way.
Your Guide To Lose Post Pregnancy Weight
You can also determine your BMR while nursing. BMR is the Basal Metabolic Rate, which is the total number of calories required to keep your body functioning and doing your regular routine tasks. You need to add 300-500 calories to it. You can take help of an app to track the calories. When you eat more, try to include more healthy calories that are not less than 1500-1800. And NEVER ever, ever diet. Avoid sugary and oily foods as much as possible and eat greens and fruits.
“We don’t want to go forward one step and then back two steps. This is what happens when you do crash diets. Crash diets can lead to lifestyle disorders, like postpartum thyroid. When you’re on a crash diet, you reduce the calorie intake and your body is forced to slow down its metabolism.”
Water is highly recommended to lose weight, as it helps to flush out toxins and also keeps you fuller. During breastfeeding sessions, staying hydrated is crucial. If you are bored with regular water, you can try infused water, natural juice. Additionally, drink a large glass of water before every meal, it will help you to cut down portion sizes as well.
Fast Ways Of Losing Weight After Pregnancy
Doing exercise is always the best to stay active but avoid losing too many calories as it can decrease breastmilk supply. Moreover, when your accumulated fat deposits get burned, they also release a lot of toxins which can get passed into the baby's breastmilk. Follow a simple exercise routine like 30 minutes of walking, 10 minutes on treadmills and 5 sun salutations.
Kareena said “After pregnancy, even getting onto a treadmill may require tremendous effort, so the easiest and safest exercise for women to do post delivery is walking.”
Plenty of sleep is very helpful to lose weight. Every mom goes through strange sleep cycles while handling the baby, it can upset your metabolism and can make it harder for you to lose those extra kilograms. Take a nap when the baby sleeps, this will keep your energy level up and you can also keep a check on your cravings.
How To Lose Weight After Pregnancy
Avoid indulging in too much sugary food, as it can drain on your blood sugar level. This is even more significant if you have gestational diabetes. Stock up on nutritious foods, nuts, low-fat yogurt, milk and buttermilk. As per research, calcium can promote weight loss by blocking the hormone responsible to store fat.
As a nursing mom, you are bound to be hungry and if you don’t eat well it can affect the milk supply. Eat more frequent meals but in smaller portions. When you are starving you are more likely to eat junk and sugary items. Divide your meals into 5-6 meals throughout the day.
Losing weight after pregnancy can be a challenging but beneficial journey. It’s essential to maintain a healthy diet both during pregnancy and after pregnancy. It’s actually not advised to stick to a diet that offers quick weight loss. By breastfeeding frequently, avoiding crash diets, staying hydrated, doing exercise, getting enough sleep, eating high-fiber foods and maintaining your calorie intake. Try to keep realistic goals and with little patience, you can lose weight since you brought a wonderful baby into the world.
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5 Reasons Why Nursing Covers Or Shawls Are Important For BreastfeedingA newborn is fed more frequently than a toddler. New generation mammas can carry comfort in...The additional weight gained during pregnancy could be a concern to some. However, a few natural home remedies for weight loss after delivery could relieve it. Women retain about 6.6lb weight a year after delivery. Sometimes, this weight may get carried forward to the next pregnancy. Also, a report by the American College of Obstetricians and Gynecologists states that nearly 65% of women of reproductive age are either overweight or obese. It puts them at risk of developing chronic obesity during pregnancy or postpartum weight retention (1) (2). Read on to know more about the importance of losing weight after pregnancy, the ideal time to start weight loss procedures, and a few tips to lose weight.
In a study utilizing data from the Canadian Community Health Survey (CCHS), it was found that a considerable number of Canadian women, constituting to 32% of the surveyed population (n=1, 335, 615), experienced excessive weight gain during their pregnancies. Losing weight after pregnancy is essential due to the following reasons (3) (4) (5).
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The US National Institutes of Health suggests new mothers to wait until the baby is at least two months old and breast milk supply is normalized, before cutting down calories for weight loss (7). It is okay to take a year or even more to return to your pre-pregnancy weight. Therefore, there is no need to rush with the weight loss process.
Most postpartum women naturally lose 50% of their pregnancy weight by six weeks after delivery. If you want to add to the weight loss with your efforts, then consult a doctor before beginning any exercise or diet regimen. Weight loss can be unique to each woman and depends on factors like the health of the mother and the baby.
Rapid weight loss after pregnancy isn’t healthy and may affect breast milk production. Aim to lose about a pound and a half a week for a healthy and safe weight loss (7).
Post Pregnancy Weight Loss Guide With Home Remedies [2023]
Weight loss postpartum is a sum of healthy eating, an active lifestyle, and continued breastfeeding (if you are a breastfeeding mother) (7). The US Centers for Disease Control and Prevention also suggests that weight loss should be gradual and steady rather than quick (8). It means, it is okay to take time to lose weight slowly rather than focussing on rapid weight loss.
Nutritional adequacy can be achieved during breastfeeding by including calorie-rich food choices in the diet, such as, whole grains, fruits, protein and vegetables. This healthy variety helps attain nourishment along with weight loss (9) (10).
To prepare a well-balanced meal, fill half the plate with fruits and non-starchy veggies, a quarter with whole grains, another quarter with lean protein, and a serving of healthy fat, such as avocado, chia seeds, or olive oil (27).
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Two food items may be the same in terms of calorific value but vastly have a different set of nutrients. Focussing on one food group to lose weight could cause you to miss out nutrients you need from other food groups (11). So, do not obsess about calories alone, instead, choose healthy foods (9).
Studies suggest that spreading energy intake into four to five small meals a day could have a favorable effect on health (12). Therefore, you may consider having healthy snacks such as unsalted nuts, fresh fruit, yogurt, hummus, or a protein bar.
Regulate the portion sizes. You can start maintaining a food diary or a food journal app to track your portion sizes. It will help you keep a check on the intake of food in a day (13).
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Whenever you crave high-calorie foods, such as chocolate or ice cream, look for their healthy alternatives. For example, you may have dark chocolate with less quantity of sugar than standard milk chocolate. You may pick naturally sweet fruits and vegetables like banana or sweet potato, which can be healthier alternatives.
Mindful eating is often referred to as the art of presence while you eat. This approach makes an individual focus all the senses on the food while eating and thus chew the food slow and well (14). Chewing the food well could potentially reduce the total calorie intake, thus supporting weight loss (15).
Skipping meals or following a fad diet should not be a way for weight loss. It can cause changes in the way your body processes calories, and thus might slow down the weight loss process (16). This is even more important for a breastfeeding mother, as skipping meals might lead to less energy and affect the overall postpartum recovery (9).
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Eat five to six small meals a day with healthy snacks in between instead of three large meals to help you lose weight safely (7).
Hydration is essential during lactation and is directly associated with breast milk production (17). Adequate hydration can help in breast milk production, which helps in burning calories.
Avoid sweetened
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