If you have ever given birth to a baby, you will know the struggles of postpartum weight loss. For some people losing weight post-baby can be quite difficult. Being a mom you have to recover from childbirth, take care of your newborn, take care of your health, and adjust to a quite new routine.
But, in spite of all these responsibilities, you have to return to a healthy weight especially if you have plans for your second baby.
Losing postpartum weight sometimes takes a lot of time and energy. Generally, most women take 3 or more 3 months to get back into proper shape. However, some might take more than a year. It totally depends on your goals.
Effective Tips For Postpartum Weight Loss
1. Set Realistic Goals
For postpartum weight loss, it is important to know the fact that losing weight after giving birth takes time. Depending on your weight, you have to set a goal for yourself. If you try to lose weight just after giving childbirth, your body will take a long time to recover. You can aim for losing about a pound of weight a week. Don’t force yourself.
In some cases, most women are not able to return to their exact pre-pregnancy shape. This is because pregnancy causes long-lasting body chances. You might get love handles, a soft and large belly, wide hips, and a large waistline. In spite of all these changes, your goals regarding your body must be realistic.
2. Exercise Everyday
Physical activity is the best way to lose weight. However, for new mommies, exercise might be hard at first. But, once your body recovers, you can do low-intensity exercises. You can start light exercises 2 weeks after delivery. Low-impact exercises such as walking can help you a lot. Once your body is fully recovered, you can go for high-impact exercises but it is important to listen to your body. Stop doing it if you feel pain and consult your doctor as soon as possible.
3. Breastfeed Your Baby
For new mommies, dieting might not be suitable because while on you are dieting, you don’t pass on essential nutrients to your newborn. Breastfeeding is not only good for your baby but it is also beneficial for your postpartum weight loss. While breastfeeding your baby, your body uses stored fat and energy to nourish your newborn.
Generally, those women who breastfeed their babies for at least 5 months tend to lose weight faster than those who do not breastfeed. According to WHO, breast milk contains all the nutrients your baby needs to grow in the first 6 months.
Breastfeeding can make mommies hungry. Therefore, consuming proteins and other healthy foods can be more beneficial rather than eating processed foods.
4. Eat Nutritionally Dense Foods
You may want to get back to the pre-pregnancy shape. But that doesn’t mean that you should stop eating. Remember that consuming nutritious foods is not only essential for losing weight but is also important for your baby’s growth. Focus on foods that give you a lot of energy such as:
- Protein-dense foods: Taking adequate proteins can help you stay energized for a longer time. Fish, beans, nuts, chicken, and eggs are great options.
- High Fiber meals: Fruits, vegetables, and whole grains are the best sources of fiber. These foods can help you burn carbohydrate energy stored in your body.
For postpartum weight loss you should avoid:
- Refined carbs and sugar: Sugary and sweet foods might be tempting, but avoiding such foods is beneficial for cutting down postpartum fat. If you love pasta, bread, and foods made from white flour, try to opt for wholegrain. For your sweet tooth, take fruits or nuts. Consuming sugary foods can be a big hurdle toward your weight loss goals.
- Processed foods: fast foods are for sure tasty but such processed foods can make you gain more weight.
5. Take Lots Of Fluids:
Taking lots of warm fluids can help you with feeding your little one. Drinking warm water can be beneficial for you to lose postpartum fat. Some researches show that taking adequate water is the best way to lose weight. Warm milk or broth is another essential fluid that should be taken by every woman after childbirth. These fluids can make you feel full and hydrated and is the best source for the flow of breast milk.
FAQs
Can I go for dieting after childbirth?
A big NO. It is not advised to try any sort of dieting just after giving birth. After giving birth to a baby, your body needs energy and nutrition to recover and heal. After a few months, when your body is fully recovered, it’s fine to go for a diet but your diet plan should be full of healthy foods.
Does breastfeeding help with postpartum weight loss?
Yes, breastfeeding helps you burn more calories. On average, those women who breastfeed their babies for the first five months are more likely to reduce postpartum weight faster. Moreover, it is also very important to breastfeed your baby because it provides important nutrients that are essential for your baby’s growth.
Which exercises should I do to lose weight after childbirth?
Initially, you should go for low-impact exercises like walking. Once your body is fully recovered and healed you can increase the intensity of your exercise.
Some low-impact exercises you should do include:
- Walking
- Yoga
- Low-impact aerobics
- Swimming
- Aqua aerobics
- Kegel exercises
Once your body is healed you can do the following high-impact exercises:
- Wall sit
- Dead bug
- Wall Push-ups
- Brisk walking
- Pilates
- Light weight training