Pregnancy is one of the most beautiful things that could happen to a mother in her entire life passage. Of course, it is a beautiful feeling and gift to the Father and the entire family but what a mother goes through in pregnancy is unparalleled and unmeasurable. With the hope of a healthy baby, comes along a bunch of things that some of the family might not be prepared of, the responsibilities towards the baby and the mother both remain significantly unquestioned, the care, nutrition, breastfeed, food, sleep and a lot more. Among this plethora of things, a mother has substantially gained weight during her pregnancy, and it leaves most of them overweight after the delivery as well. It’s tough for losing weight after pregnancy.
The weight added after getting into pregnancy is obviously greater than the pre-pregnancy weight; this added weight is known as ‘baby weight’. We’ve seen celebrities and influencers or athletes go through pregnancy and they come out just the way they want or they were before they were carrying a baby. It is relatively easier for them to maintain the weight post-pregnancy as they can afford loads of resources to help with such progress. But, for common people like us, it is quite a struggle, therefore, today we will get to know.
5 Considerations for losing weight after pregnancy and getting back into shape (And a Bonus Tip as Well!):
You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months.
A healthy diet with daily exercise will help you shed the pounds. Breastfeeding can also help with postpartum weight loss.
1. Take Your Time
Your body needs time to recover from childbirth. If you lose weight too soon after childbirth, it can take longer for you to recover. Give yourself until your 6-week checkup before trying to slim down. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized before drastically cutting calories.
- Aim for a weight loss of about a pound and a half a week. You can do this by eating healthy foods and adding in exercise once you are cleared by your health care provider for regular physical activity.
- Women who are exclusively breastfeeding need about 500 more calories per day than they did before pregnancy. Get these calories from healthy choices such as fruits, vegetables, whole grains, and lean protein.
- DO NOT drop below the minimum number of calories you need.
If you are breastfeeding, you will want to lose weight slowly. Weight loss that happens too fast can make you produce less milk. Losing about a pound and a half (670 grams) a week should not affect your milk supply or your health.
Breastfeeding makes your body burn calories which helps you lose weight. If you are patient, you may be surprised at how much weight you lose naturally while breastfeeding.
3. Do NOT Diet and Burn your Fat
DO NOT go on a diet (not eating enough). They will probably make you drop pounds at first, but those first few pounds you lose are fluid and will come back.
Other pounds you lose on a diet may be muscle instead of fat. You will gain back any fat you lose on a crash diet once you return to normal eating.
4. Be Realistic
You may not be able to return to your exact pre-pregnancy shape. For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic.
A healthy diet combined with regular exercise is the best way to shed the pounds. Exercise will help you lose fat instead of muscle.
Once you are ready to start losing weight, eat a little less and move a little more each day. It may be tempting to push yourself into a hard routine for fast weight loss. But rapid weight loss is not healthy and is hard on your body.
DO NOT overdo it. Just a quick walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine.
Bonus Tip: Stay Hydrated and Get Enough Sleep:
For breastfeeding women, staying hydrated is particularly important to replace fluids lost through milk production. For breastfeeding women, staying hydrated is particularly important to replace fluids lost through milk production. Aiming to drink at least 1–2 liters of water per day is a good goal to assist with weight loss and keep hydrated, though some women who are breastfeeding or exercising a lot may need more.
A lack of sleep can negatively affect your weight. For new mothers, getting enough sleep can be a challenge. Strategies that may help include sleeping when your baby is sleeping and asking for help from family and friends.
That’s it! Now, you are ready to take this beautiful step in your life! Having your child and then again losing weight after pregnancy; getting back into shape better than ever!