It's no secret that getting back into shape after having a baby can be difficult. New mothers already have a lot on their plate and weight loss and the confusion surrounding postnatal weight loss can add undue stress. Are you also confused about how to diet and exercise after having a baby? Scared of all the internet fads that may affect your breastfeeding journey? Don’t fret! We’ve got you covered with this simple guide to easy and natural weight loss after achieving the most amazing feat of your life.
You may not immediately return to your pre-pregnancy weight or a healthy weight after giving birth. Reports suggest that the following factors contribute to maternal weight growth during pregnancy: the baby, placenta, amniotic fluid, breast tissue, blood, uterus enlargement and
extra fat stores.
All that additional fat store's energy for labour, delivery, and nursing. Yet, too much fat might develop if a person gains weight unhealthily. Often known as "baby weight," this condition affects many women.
How To Tackle Baby Weight?
Make sure you eat regularly. Many mothers lose track of time when they have a new baby. You can't expect to have more energy or lose weight if you don't eat! Eat 5-6 small meals and healthy snacks throughout the day (rather than 3 larger meals).
Get some breakfast. Make it a habit to have breakfast every morning, even if morning meals aren't your thing. This can help you get a good start on the day and prevent you from crashing later.
Take it easy. If you eat slowly, you'll be able to detect fullness sooner. Although it's tempting to try to multitask while eating, doing so actually increases the likelihood that you'll overeat.
Choose high-fibre, high-protein foods when you're snacking to help you feel full for longer. For instance, you can consume raw capsicum or carrot with Greek yoghurt dip, apple slices sprinkled with cinnamon and dipped in peanut butter, or a slice of whole-wheat toast with a hard-boiled egg.
Maintain a water intake of at least 12 glasses daily. To ensure that you don't forget to hydrate when feeding the baby, keep a water bottle close by.
Reduce your intake of sugary and calorie-laden beverages such as sodas, juices, and other similar liquids. All of these might pile up and make it impossible to lose weight.
Say a big NO to anything that contains artificial sweeteners to avoid any potential health issues,
Prefer eating fruits to drinking fruit juice. Fruit juices are high in sugar and calories and should be consumed in moderation. The increased fibre content of the fruit makes you feel full on fewer calories, and it also provides you with essential vitamins and minerals.
Instead of eating fried food, try eating things that have been broiled or baked.
Foods high in sugar, saturated fat, trans fats, and other sweets should be limited.
Don’t Restrict Calories. You can safely shed roughly 0.5 kg each week by cutting your caloric intake by 500 calories per day.
In addition to its many other benefits, regular physical activity is a potent weight loss booster. The cardio advantages of walking, jogging, running, cycling, and interval training are well-documented.
Yoga is also one of the best ways to get your mojo back and get into shape healthily and sustainably.
You can also try out low-intensity resistance training which along with a slightly restrictive diet will aid weight loss.
When you can safely return to exercise after giving birth depends on several factors, including the nature of your delivery, the presence or absence of problems, your fitness level before and during pregnancy, and your current state of mind and body. Get advice from your doctor on when it is best to start.
With your doctor's clearance, it is recommended that new mothers engage in 150 minutes per week of moderate-intensity aerobic physical activity (such as brisk walking).
Choose an exercise you enjoy doing that you can keep doing even after you reach your goal weight to make it a lifestyle habit and remain healthy.
Putting on weight after giving birth is normal and is nothing to feel bad about. Your body has achieved an incredible feat and you shouldn’t judge yourself. Nonetheless, your health and postnatal period will benefit from your return to a normal weight range, therefore it is important to prioritise this. If you're feeling well, you'll be able to take full advantage of the wonderful new phase of your life which is parenthood. Losing weight effectively and sustainably can be accomplished by small dietary changes and increased physical activity. Get the help you need from your healthcare team by talking to them.