Pregnancy is a glorious experience. That is until you have a baby and you realize you have gained so much weight. While we want to lose weight immediately we deliver, the truth is that postpartum weight loss is not easy. Bear in mind that you gained between 20 to 25 pounds and only about 12 pounds was lost immediately after birth. It might take some time to get back to your pre-pregnancy weight but with determination you will eventually get there. Looking to get rid of your postpartum weight? Here are some weight loss tips for you!
When to start weight loss after your baby’s birth.
With celebrities flaunting their postpartum weight loss all over social media a few weeks after birth, you might feel pressured to lose weight as fast. It is no wonder that some women overstretch themselves. However, remember that you just gave birth and your body is still adapting. Avoid starting a weight loss routine immediately after birth but instead wait for your 6 weeks postnatal checkup to talk to your doctor. This way, you can both come up with a reasonable routine that will your body can handle.
11 Tips For Weight Loss After Baby Birth.
Before starting on a postpartum weight loss journey, remember that it took your body around 9 months to accumulate this weight. Cut yourself some slack as it will probably take you a few months to completely get rid of it. Here are 11 effective tips for weight loss after baby birth.
Set realistic goals.
It is so easy to get carried away and put a lot of pressure on yourself. Everybody is different and your body will shed weight at its own pace. Do try to speed things along buy using unorthodox means. Ideally, you should lose about 500-700 calories per day. If you set unrealistic goals, sooner or later you will lose motivation. It is advisable to consult your practitioner on the best weight loss program that is both achievable and reasonable.
Eat foods rich in fiber.
Fiber rich foods have been proven to help with losing weight. The beauty of eating foods rich in fiver is that they tend to make you feel fuller. This is because they reduce the levels of hunger hormones and slow down digestion. This suppresses the urge to keep snacking on more calories.
Avoid Crash Diets
Crash diets are usually low in calories and are designed to help you lose as much weight as possible within a short timeframe. Unfortunately, crash diets are not recommended for breastfeeding mothers. They often lack in crucial nutrients and this can leave you feeling more exhausted. Instead of resulting to such diets, you should reduce you calorie intake by about 500 calories daily. This will be more effective.
Engage In Exercises
Engaging in exercise helps you not only lose weight but also reduce the risk of diabetes and various cancer types. You don’t have to engage in rigorous exercises. It could be as simple as jogging, cycling, running, interval training and even walking. Some studies show that it is not how hard you exercise, but how much you do that actually counts. For the best results, combine exercising with a nutritious diet. How soon you begin to exercise is all dependent on your mode of delivery and if you are fully healed.
Always Stay Hydrated
Drinking sufficient water is important for anyone on a weight loss journey. For a breastfeeding mother, water helps to replace any fluids that you might have lost during milk production. Staying hydrated also ensures that both your calories take and appetites are reduced. If you’re exercising while still breastfeeding then you will require more water intake.
Indulge in a healthy protein diet.
Proteins are not only nutritious but are also more thermic compared to other nutrients. The body uses a lot more energy to burn them which translates to higher calories being burned. Healthy proteins also help in reducing appetite by reducing hunger hormones an increasing fullness hormones. Examples of healthy proteins are; nuts, dairy, fish, eggs, meat, etc.
Keep Away From Refined Cabs And Added Sugars
Refined carbs and sugars are low nutrient foods with a high calories content. Not only will they result in adding more weight but also increases the risk of heart diseases and diabetes. Make a habit of checking nutritional information any time you are about to buy something. Alternatively, avoid processed foods altogether and stick to whole foods like vegetables, legumes, fruits, etc.
Engage In Resistance Training
This includes intense exercise like weight lifting. Resistance training is one of the most effective postpartum weight loss methods. It will help you lose weight while at the same time retain your muscle mass. Be sure to combine it with a healthy diet.
Keep healthy snacks at reach.
When breastfeeding, you tend to get hungry and the urge to keep snacking is on an all-time high. As opposed to cutting off snacking altogether, you could substitute unhealthy snacks for healthy ones. Always make sure that you keep something healthy close by. Examples of healthy snacks are; yogurt, nuts, fruits, etc.
Join Support Groups
It is very easy to give up on your postpartum weight loss journey especially if you are doing it alone. Joining support groups lets you know that you are not alone. They also act as forums where you can share effective weight loss tips.
Get Enough Sleep
This may seem close to impossible but lack of sleep has been associated with weight retention and gain. Besides, your body deserves some rest. The best way to get sufficient sleep is by sleeping when the baby sleeps or asking friends and relatives to help.
Keep Off Processed Foods
They have a high salt content, fats, sugars and calories, all of which are detrimental to weight loss. Processed foods are also addictive so it’s important that you avoid them. Substitute them with healthy whole foods.
Are You On A Postpartum Weight Loss journey?
The most important thing is to be patient and appreciate every milestone no matter how small it is. With the above tips, you are bound to lose weight a bit faster. Avoid overexerting yourself as it is not healthy for you and your child.