8 Tips for Healthy Weight Loss After Pregnancy

by Zyana Morris

pregnant woman standing on a weighing scale

Most women are often concerned about their appearance, even when it’s during and after a pregnancy, and there’s nothing wrong with that. In fact, a healthy well-taken care of body is a sign of a healthy mind and soul. Right after the delivery, one of the things that bug new moms is the change that their bodies have gone through, especially in terms of the increased weight.

Moderate weight gain in pregnancy is not just common but also healthy and women must not fret over it too much, no matter how low their self-esteem might feel during those times. Right after pregnancy, there are some seriously mind boggling tasks that need to be taken care of; like taking care of a new human that is entirely dependent on you. Women who do really wish to lose their post-pregnancy weight have the option to do it healthily through these ways.

It’s good to know that if you started out at an average weight and gained 25-35 pounds during pregnancy, which is normal, then you will gradually lose this weight in a few months through eating right and doing exercise. However, if you were overweight or gained a lot more weight than what is normal, it will take you longer to lose it.

It took you 9 months to gain all that weight and it’s only natural for it to be lost slowly, as the body has already gone through great struggle and stress to create the miracle that it has. It is important to get that weight off for better health, however, while following the guidelines below, be patient and kind to your bodies.

1) Do Not Diet

It might not be what you were expecting to read in this article but it’s actually legit. Dieting with the stress of taking care of a baby might cause you to gain more weight if you are deprived of your favorite food.

This is due to the emotional triggers that the deprivation will create. It’s also very unhealthy, and especially so if you are breastfeeding.

2) Alter Your Eating Habits Instead

If you eat a well-balanced healthy diet according to your hunger then you would be able to naturally lose the weight off in a while. Keep healthy snacks around you like fruits or veggies with a tasty garnish like olive oil and sea salt or whole wheat crackers.

If the temptation to eat junk food is hard, it’s better that you keep those foods out of the way as it’s your diet that will lead you back to your beautiful figure.

Eat smaller portions of high nutrition foods like fish, nuts, berries, seeds and whole grains because they make you feel fuller.

3) Talk to a Doctor or a Dietician

If you are seriously concerned about your weight and want to take effective steps but you don’t know where to start, you should consult your doctor or the pregnancy dietician about your food intake.

Many women suffer nutrient deficiencies during their pregnancies like iron, calcium, folate, vitamin D, and many others. It’s all dependent on individual bodies.

Your doctor might do some tests for you to determine what might and might not be a good idea to avoid or consume.

4) Know Your Caloric Needs

At different age and stages of life, our caloric needs change especially during and after pregnancy. It may also depend on your height and body type, so ask a nutritionist or search online what your body’s caloric needs are after the delivery.

Your milk production consistency will also determine the amount of calories you need so it’s important to know that. It’s important to not go below 1800 calories a day as that’s harmful for breast feeding mothers.

If your milk flow and general health is good then please do not eat like you’re eating for two people like many uninformed women do.

5) Breastfeed

During pregnancy, your body adds layers of excess fat tissue so you have more fat stored to support your breastfeeding. However, after delivery, by eating a well-balanced diet and through regular breastfeeding practice, it’s possible to lose weight.

The reason is that the practice of breastfeeding allows the body to naturally burn its calories to make milk every time you nurse.

Dieting, exercising vigorously and skipping meals during breastfeeding releases toxins in the milk so avoid that because dropping pounds is not more important than your baby’s health.

6) Hydrate

Drink enough water and plenty of liquids so that you remain hydrated and also full, which will prevent your tummy from being empty so you don’t need to eat all the time.

Water also increases your metabolism and keeps your digestive system in optimal health. You should be drinking enough liquids that your urine stays clear and you use the bathroom every 3-4 hours.

7) Move

Women who went through an uncomplicated vaginal pregnancy can generally start exercising after a few days of delivery if they want however, women who went through a caesarean or a complicated delivery should consult their doctors as to how and when should they start.

Exercises should be started slowly and they should focus on cardio and strength building in the most important muscles like back and legs. Balance boosting exercises are also great for mothers and mothers to be as they help to manage the increased weight safely.

Taking walks with the baby is another great way to get moving while keeping an eye on the little one and forming a bond with them.

8) Get Rest

With a new baby around who needs attention almost every hour of the day, it can get impossible to have a comfortable long sleep, however, sleep deprivation will get in your way of shedding off the weight.

Studies show that lack of sleep after pregnancy is related to failure in shedding off the maternity weight. Less than 5 hours of sleep a night will provoke the woman’s body to hold on to the weight compared to a 7-hour sleep as an exhausted body releases stress hormones like cortisol which promote weight gain.

To keep losing weight after delivery, the most important step is to be patient and not worry about it as that would be the worse way to deal with it. Remember to enjoy this new stage in your life fully and give love to your baby and yourself because you both really deserve it after all that hard work.author picture

(Zyana Morris is a passionate health and lifestyle blogger who loves to write about prevailing trends. She is a featured author at various authoritative blogs including LifeHack.org, Feedster.com, MedicalFitnessNetwork.org, FamilyShare.com & much more. Currently, she is associated as a blogger with Hourglass Express, providers of quality waist trainers and weight loss products. You can find her using Facebook and Twitter.”)

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