29 Dec 8 Effective Tips for Weight Loss After Pregnancy
Pregnancy is one of the most beautiful phases in a woman’s life. However, it comes with its fair share of challenges, ranging from physical and emotional turmoil. Amidst all the complications that women face during pregnancy, the most common one is weight gain. Achieving an optimum weight after pregnancy is a real struggle if you don’t know the correct ways of tackling it.
Following are the top eight tips for weight loss after pregnancy. Make sure that you practice them under professional supervision for the best results.
Table of Contents
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1. What is Post-Pregnancy Weight Gain?
According to the CDC guidelines, women tend to gain somewhere between 10-20 kgs during their pregnancy, otherwise known as the “baby weight.” This recommendation is not standard and subject to the original weight of the mother as well as their overall health.
Generally, the pregnancy weight gain consists of the fetus, placenta, amniotic fluid, breast tissue, enlarged uterus, and the extra stored fats that help cushion the abdominal region to keep the mother and the baby safe.
Post-pregnancy weight gain is generally the remnant of the pregnancy baby weight present after the delivery of the baby and the placenta. While most of the new mothers lose their weight within a few months of delivery, some face a harder time losing the excess weight.
2. Tips to Lose Post-Pregnancy Weight Gain
Generally, if you are wondering how do hormones affect metabolism, the elevated levels of estrogen during pregnancy cause fat storage, while the other associated hormones make the metabolism labored during pregnancy.
Now that you know what is causing the post-pregnancy weight gain, you must know about a few effective ways that can help you lose those extra kilos.
Don’t Crash Diet- The majority of the crash diets are low-calorie diets that can impose extreme negative impacts on the health of a new mother and the baby. The main objective of a crash or FAD diet is to help you lose weight fast with certain dietary restrictions.
Instead of following such crash diets, it is better to follow a healthy diet plan for weight loss after pregnancy. The reason why crash diets aren’t advised to new mothers is because they lack all the necessary nutrition that is essential for healing and recovery after delivering a baby.
Moreover, crash diets also affect milk production in a new mother, which can further impose a problem for your newborn’s health.
Breastfeed if you can- Breastfeeding is more than just a source of food for the baby. It helps nurture a special bond between the baby and the mother and shed some extra baby weight. A few studies have found that breastfeeding helps with successful postpartum weight loss.
But, you must be patient with the process. You can’t expect drastic changes to your body weight right after a week of breastfeeding. Generally, the results start showing around 2-3 months after the delivery of the baby.
Eat fiber-rich foods- Following your delivery and discharge from the hospital, your OBGYN will likely suggest you eat more fruits and vegetables in your daily diet. The reason behind this is the water-soluble fibers present in them.
Not only do they keep your gut health and your bowels in check, but the fibers also keep you feeling full for a more extended period, thus preventing the risks of overeating. It also promotes better digestion of the food, keeping your metabolism in check. Consuming fibers also keep the levels of hunger and satiety hormones in check.
Eat More proteins- Proteins are a magic potion for weight loss. It helps boost the metabolic rate of the body and keep you satiated for long.
Not just that, proteins are the compounds that come with a higher thermic effect on the body. This means that they require more energy to digest completely, helping burn down the excess fat storage in the body.
Like fibers, even proteins regulate the release of the hunger and satiety hormones, including GLP and GLP-1 that reduces appetite and prevents overeating.
Exercise and Yoga- Being active after your pregnancy is a key factor that drives weight loss. Studies have found that combining daily exercise and yoga with a nutritious diet effectively helps in losing weight in no time at all.
If you have time after taking care of your baby, spend at least 30 minutes indulging in aerobic exercises to speed up your heart rate and your fat burning processes inside the body. These two have amazing benefits in reducing the deposition of visceral fat that is very common after pregnancy.
Avoid Consuming Processed foods- Processed foods are convenient to eat and very delicious too. But, they are everything that your body doesn’t need after pregnancy. They are high in sugar, saturated fats, trans fats, calories, and sodium, all of which contribute to fat storage around the abdomen.
So, if you are trying to shed those extra few pounds that you have gained after your pregnancy, cut out the processed foods once and for all. Instead, switch to healthier alternatives with more macro and micronutrients that the body needs for optimal functioning.
Drink Enough Water- Water does more than just quenching your thirst. It has effective detoxifying properties that have direct impacts on the body’s metabolism. Not just that, water also makes you feel full, thereby preventing the risks of overeating.
Breastfeeding women are promptly suggested to drink the necessary amount of water every day to prevent the risks of dehydration. If you are trying to lose weight, try drinking 8 glasses of water every day for effective results.
Get enough Sleep- Last on the list is getting optimal sleep. It is true that getting enough sleep with a newborn is a tough challenge. But, studies have found that lack of sleep is associated with the risks of fat storage and obesity. So, if you are trying to get rid of those extra post-pregnancy flab from your body, you need to work on getting enough sleep throughout the day.
If you can’t seem to juggle things around, ask for help from your family. Getting at least 7-8 hours of sleep is necessary to keep yourself healthy and shed those extra pounds.
At Dt. Reema, you can avail the best guidance for losing your post-pregnancy weight at affordable costs.
No weight loss is linear, and the same goes for the post-pregnancy weight loss. You might lose a few pounds in the first month and end up gaining a few more in the next. Instead of getting disheartened and starving yourself, you need to find healthier ways to lose weight without affecting your physical and mental well-being.