The good news, you now have a healthy baby and you love her/him so much. But after pregnancy, you might worry about on how to lose the baby weight that accumulated during pregnancy. Since weight gain is very common /perfectly normal in pregnancy, it should also come off easily! But in fact, there are many new moms who are not easy to lose weight after delivering a baby!
When your days gradually start to regain and face somewhat of a routine, it’s time for you to convert your ideas into action. There are a lot of tips that you can explore to lose your baby weight after pregnancy. The following are pieces of information and some helpful tips to safely restore your pre-pregnancy weight!
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Sometimes going on an official diet after pregnancy works successfully for some women, while others may find it is useless. Even your doctor may ask you to avoid post-pregnancy weight loss. It may sound strange, but sometimes having an official diet could disrupt /derail the goals of your weight loss.
For instance, feeling deprived of foods /snacks that you love due to the new role as a new mom can cause stress – as a result you are more likely to lose control of what you eat.
If you want to lose your baby weight naturally and gradually, healthy eating diet (a well-balanced variety of foods) and eating for hunger without strictly rule are some of best ideas – though typically this doesn’t promise a fast result, but it is safe and will last longer because you do it as your lifestyle and you enjoy it. Be creative to choose a wide variety of your healthy snacks. Wheat crackers, carrot sticks, or apple slices are some different healthy choices for noshing!
Post-pregnancy is closely associated with breastfeeding which is crucial moment to make sure that your baby will get plenty of essential nutrient to grow in the first year of life – this is another major issue you need to concern in your post-baby weight loss diet.
Since breastfeeding is very crucial for the health and growth of your baby, make sure you not go too far in reducing your calorie!
If you are breastfeeding, you need at least 1,800 calories /day – so ensure you not to dip below this number or consult with your registered dietitian for more advice!
In fact, most nursing moms require about 2,000 – 2,700 calories /day. There are some factors that affect the real number of calorie that you need /day. Some of these factors are the level of your activity, your metabolism, your current weight, and how much /the intensity of your breastfeeding.
The following are other major checklists you should concern:
Don’t get your start too soon!
After labor, your body requires time to get the balance! In general, your body may need about 2 months of postpartum /more before you begin controlling or reducing your calorie intake. If you have certain health conditions, you may need more months of postpartum – ask your doctor for more advice!
What happen if you start your weight loss diet too soon? It is not only bad for your recovery after pregnancy but also can affect the ‘quality & quantity’ of your breast milk which then can be harmful for the health and growth of your newborn.
Plan a realistic target of weight loss
It is undeniable that you love your pre-pregnancy shape and weight a lot. The good news, you can get back all of these goodies gradually. In other words, there is no magic to restore your exact pre-pregnancy condition quickly – but you can do it gradually!
Furthermore if you have too quickly weight loss and you still breastfeed your baby, this can decrease the quantity of your breast milk supply. A study found that there is a chance of more toxins that will be released into breast milk if you experience too-rapid weight loss.
During first year after pregnancy, keep close to about 0.5 – 1 pound of weight loss per week. Many doctors believe that the gradually weight loss of about 0.5 – 1 pound a week is safe for a new mom and her baby – this range will not affect the milk supply for your baby.
Stay close with healthy foods and drinks!
There are a lot of different healthy foods and drinks that you can explore to help you lose your post-pregnancy weight naturally.
Some studies confirm that whole grain products (such as whole grain cereals and whole wheat bread), low fat dairy products, and low-fat milk can make you full longer which then can help you lose your excessive weight during pregnancy.
For healthy snacks, red pepper strips and carrots (raw vegetables) are nice choices. Don’t forget also to fruits and other vegetables – they can provide more fiber for your body! These foods can be great lists for the plan of a well-balanced diet variety of foods.
When it comes to weight loss, you may strict your menu from fat! It is reasonable, but don’t eliminate fat in your diet because fat is also essential nutrient for your body. The key is how much you should eat fat a day?!
Did you know that fat has higher calories than proteins or carbohydrates? Even it contains twice as many calories as proteins or carbohydrates. So, it is much better to not avoid fat because you can use it to make you full longer throughout the day. But make sure you consume it in moderation!
Remember that not all kinds of fat are recommended. Saturated fats (typically found in dairy products and meats) and trans-fat (such as baked foods and fried foods) must be restricted .
Polyunsaturated fats and monounsaturated fats are more recommended – they are not only high in calories to keep you full longer but also can provide a lot of essential nutrients for your body. Salmon, avocado, seeds, olive oil, nuts, and canola oil are some great sources of mono /polyunsaturated fats.
Furthermore, don’t forget also to consider some super foods in your menu! These foods are not only helpful to lose your baby weight but also can help provide maximum nutrition for breastfeeding.
Fish (such as tuna, salmon, are sardine) is great source of omega-3 fatty acid and DHA which can be essential nutrient for the growth of your baby (especially for the development of baby’s nervous system and brain). But you need to avoid fish that contains high mercury – such as canned light tuna.
Low-fat yogurt is another super food. It contains a lot of calcium that can help strengthen your bone density and decrease your risk of osteoporosis. If you love eating meat, choose lean meat because it is high in protein and low in unhealthy fat – but again make sure you eat it in moderation!
Did you know that your breast milk (especially for the final milk that released after colostrums and transitional milk) consists of about 90 % of water? So if you are breastfeeding, maintaining your hydration is not only crucial for your overall health but also important to keep the supply of milk for your baby.
Having adequate liquid throughout the day also can help you feel full longer which then can help control you hunger. Even research found that maintaining hydration also can help boost the metabolism – better metabolism means easier in losing weight.
Never skip your meals!
Being a new mom, you usually need to make a new schedule of your routine. This may put you at greater chance of losing your time for your meals. But did you know that skipping your meals (such as skipping your breakfast) can lead to decreased energy – and this is not good for your health and your weight loss program (you are more likely to eat more and lose control of what you eat at your next meals).
Additionally, many new moms report that they feel better with 5-6 small meals a day than 3 larger meals a day. A glass of low-fat milk, some carrot sticks, and sandwich are some good choices for these small meals. Moreover, you can also eat some healthy snacks in between of your small meals. Again, ensure you eat them in moderation!
Before beginning your exercise, make sure your body is ready for it.
When you should start your exercise?
You can gradually resume exercising as soon as your body is ready. In general, you can safely start your moderate exercise within days after labor if you did moderate exercise during pregnancy and had a normal delivery. But your doctor may ask you to wait at least 6 week postpartum to check whether your body is ready for exercise.
For women with c-section, they need to consult with their doctor first before starting their exercise. This is important to make sure that they have completely recovered from their operation. Generally they need more weeks than women with normal delivery.
Remember that ligaments and joints of your body are still loose – and they need for about 4-5 months to get back at normal condition. So, it is important to watch your step when working out in order to avoid the chance of falling.
What are signs if you do your exercise too soon and too much?
Exercise after pregnancy can provide a lot of health advantages, including for restoring the shape and weight of your body. However it is important to don’t overdo it – particularly in the first months of your exclusively breastfeeding! Always remember that your body requires adequate time to heal and moreover you also need to breastfeed your baby.
If you overdo your exercise or start it too soon, you may experience one /some of the following symptoms:
- A condition called ‘lochia’ – it is a kind of vaginal discharge that flow heavily and become redder.
- After exercise your body becomes exhausted instead of invigorated.
If you experience other unusual symptoms, this may signal that you should slow down your exercise. Ask your doctor in you in-doubt to any unusual sign that you have for more advice!
Will your exercise affect the quality & quantity of your breast milk?
As long as you do your exercise properly (moderate exercise), it will not affect your ability to breastfeed – particularly true if you also keep on a well-balanced diet and keep hydrated!
Even some studies found that vigorous exercise may not significantly influence composition /quantity of a woman’s breast milk. However to keep safe, it’s much better to avoid vigorous exercise in the first 6 months after delivery!
Additionally, breastfeed your baby before exercise instead of after exercise so thus your breasts will not become uncomfortably full for your baby! Don’t forget also to use a supportive sports bra while doing your exercise.
Be careful with the muscles of your abdomen!
Some new moms develop diastasis recti – it is a gap in the muscles of their abdomen because their abdomen needs to expand throughout pregnancy and at day of delivery. In many cases, it takes about 4 – 8 weeks for this gap to naturally close after giving birth.
If you have diastasis recti and you do an exercise that involves your abdominal muscles before this gap closes, there is a chance of injuring these muscles.
What are best and safely exercises for post-pregnancy weight loss?
Moderate exercises are not only helpful to gradually reduce your excessively pounds but they also can provide other health advantages. They can reduce your risk of having depression due to the new rule as a new mom, help you control your stress, and even also can promote a better sleep!
There are some different types of exercise to lose weight after baby. Some forms of aerobic (such as moderate walking-briskly, swimming, or moderately running) can be some of best ideas to start your exercise. Even you can try with biking, stretching, or modified push-ups – but again ensure that your body is ready for exercise that you choose!
Some light exercises also can be good choice for your starting point. Don’t go too far, you can start from simple things that can be helpful enough to keep you active – the following are some helpful ideas:
- Take a brisk walk with your baby (you can use a stroller for your baby) in the morning! This is simple but will be helpful enough to move your muscles and to get your heart pumping. Increase gradually the intensity of this activity as your body gets stronger.
- Did you know that lugging around your baby is also a kind of workout to naturally burn your excessive pounds?! However, don’t forget to add some moderate strength training. You can try with light weights – for instance, you can use two soup cans for your resistance.
- Trips up & down the stairs and taking some laps around your house while your baby sleeping also can be nice idea to move your body.
- Choose some short moderate exercises and then split them throughout the day so thus you will get a continuously workout.
- Weight training with your baby – incorporate your baby into your routine! For instance, lie on your back, then hold your baby to the chest and then gently press your baby up toward – do it for several times!
Hire a professional trainer who certified in postnatal fitness & prenatal care if necessary for more advice!
In addition, if you have a neighbor who also recently becoming a new mom, why not to share your experience with her so thus you will not feel alone and keep motivated!