How To Lose Weight In Post Pregnancy
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.
Post Pregnancy Weight Loss: Here Is All That You Need To Know
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.
What's The Best Fitness Plan To Lose 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.
My Post Pregnancy Weight Loss Results & Tips For Other Moms
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.
Safe Ways To Lose Weight After Pregnancy
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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...I’ve wanted to share my post-pregnancy weight loss journey with you for months now! And if you follow me on Insta (which I hope you do), you know that I’m expecting baby number 2. That is pretty much back to back pregnancies and totally planned that way because we want our kids close in age 🙂
But before trying for #2, it was extremely important for me to lose all of my post-pregnancy weight gain. And I’m happy to say that I was able to achieve that goal. So, grab your cup of coffee (or matcha latte) and keep reading for my pregnancy weight loss tips and views on the MOM BODY!
Tips For Losing Weight After Pregnancy
Last February, my husband and I welcomed our first child into this world! A healthy and hungry little cutie who weighed a whopping 9 pounds. It was love at first sight!
After carrying a child for 41 + weeks ( yup, I went past my due date), going through the roller coaster that is pregnancy, suddenly looking into a little human’s eyes makes everything you went through totally worth it and you would do it a million times over! ( and we did lol).
Life as a new mom was definitely the coolest, most rewarding and difficult job on the planet. I loved being responsible for our little guy and for the first 3 months postpartum focused solely on my new role as a mother.
Overweight After Pregnancy? Reduce Weight After Pregnancy?
Losing weight or getting my body back after baby was not a priority at all. I just wanted to have enough energy to bond and care for my child.
During my pregnancy, I gained 38 pounds. The Institute of Medicine sets the gestational weight gain guidelines based on various BMI ranges. For example, the IOM recommends gaining between 25-35 pounds for women with a normal BMI.
However, if the woman’s BMI is underweight then she will need to gain more weight than the standard recommendation otherwise she will run the risk of pregnancy complications. On the flip side, if a woman is overweight the IOM recommends less weight gain than the standard 25-35 pounds or she may also run the risk of pregnancy complications such as gestational diabetics, etc.
How To Lose Weight Actively Post Pregnancy
My weight gain was just a little over the recommended for a healthy BMI. However, my obstetrician wasn’t concerned and neither was I. I was able to stay active during the entire pregnancy and ate relatively healthy focusing on mostly plant-based foods.
Although I wasn’t able to breastfeed for more than 5 months, I believe breastfeeding played a major role in shedding the excess baby weight early on. It is estimated that breastfeeding can help burn 300-500 calories a day.
I slept when the baby slept. Proper sleep is essential for recovery after childbirth and for post-pregnancy weight loss. If you don’t sleep at least 7 + hours each night, you will experience surges of cortisol – the stress hormone. Cortisol surges are associated with resistant fat and weight gain. Another thing that happens when you are sleep deprived is a disruption of your hunger and satiety hormones ghrelin and leptin. In other words, when you haven’t slept correctly, your defenses are down, your sugar cravings are up and you are more likely to overeat or make poor food choices.
Simple And Useful Tips For Losing Weight After Pregnancy
Drinking enough water is a no-brainer. Pregnancy and the postpartum stages of your body release lots of hormones. By drinking enough water throughout the day, you reduce bloating, flush out toxins, and keep your digestive organs in good working order. But, if you don’t drink enough water, you will not metabolize your food properly and are more likely to feel bloated.
After having the baby, my body felt soft to the touch. I had lost muscle definition and strength. I remember I couldn’t even do a few sit-ups without running out of breath. It was obvious, I was completely out of shape.
My body fat percentage had also increased, causing cellulite. My once toned abs gone and my hips much wider. Just keeping it REAL, ladies!
Top Tips From The Medical Community On Losing Weight After Pregnancy
During these next two months, I shifted my attention to getting back into shape. I had developed a good rhythm with my baby, went back to work and felt strong enough to start working out and cleaning up my diet. I had the inner motivation to get it done! Well…(most of the time)
I want you to know that NO ONE is perfect 100% of the time. Not an Insta #fitmom and not even a health coach who has dedicated 6+ year to the field of nutrition science like myself.
But knowing my body extremely well I knew that I had to start working out again and clean up my diet. For me, this meant no more bagels, no more croissants, no instant oatmeal from Trader Joe’s (guilty), and no more sugar in my coffee. I switched back to stevia
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