Exercise & Fitness
Updated on 29 November 2022
Losing weight post pregnancy is just as hard and challenging as gaining weight during pregnancy was easy. While most women tend to lose nearly half of their baby weight during the first six weeks after childbirth, the rest of the weight comes off in the later months. Postpartum weight loss usually occurs by months 6-12 after delivery.
If losing weight post pregnancy is your priority, then here are some important things you should keep in mind.
Here are some healthy habits you should adopt during your post pregnancy weight loss journey:
Besides numerous benefits for you and your baby’s health, breastfeeding can also help you lose weight naturally. However, all breastfeeding moms should keep their postpartum weight loss slow and gradual. Losing too much weight too fast can reduce your breastmilk production. Losing 670 grams a week should not affect your breastmilk supply and keep you right on track in your post pregnancy weight loss journey.
Allow your body the time it needs to recover from childbirth. Only start losing weight post pregnancy after your doctor’s nod at your 6-week checkup. If you’re breastfeeding, you may want to wait longer and lose weight gradually. You can lose weight sustainably by making dietary changes, reducing calorie count and exercising regularly.
Consuming fiber-rich foods can help you in your postpartum weight loss journey. Be sure to include whole grains, fresh fruits and vegetables in your diet as they can make you feel fuller for a long time, reduce hunger hormone levels and reduce your overall calorie intake.
Crash diets or fad diets that are extremely low on calories may seem lucrative and fast for your post pregnancy weight loss. These diets often make you lose weight fast initially but over time, your body may begin losing muscle instead of fat. Additionally, your body needs good nutrition to heal and maintain your breastmilk supply. So, avoid any extreme diet and opt for a slow and gradual weight loss.
Despite what the celebrity success stories and magazine miracles would have you believe, losing weight post pregnancy takes time. For many women, pregnancy can cause lasting changes such as wider hips, larger waistline or a softer belly. Instead of dreaming of returning to your pre-pregnancy shape, try to set goals around your new body.
The most effective way to accelerate your weight loss after delivery is to combine regular exercise with a healthy diet. You can start exercising after your postpartum recovery to lose all the extra fat in your body. Just don’t push yourself too hard, start with light to moderate exercise and gradually build up on it.
Including protein-rich foods in your diet can help boost metabolism, reduce your calorie count and even reduce the hunger hormones. Try consuming healthy proteins like lean meats, eggs, legumes, beans, nuts and seeds and low-fat dairy products to begin your postpartum weight loss journey.
You should avoid consuming alcohol for multiple reasons after delivery, especially if you are breastfeeding. When it comes to losing weight post pregnancy, alcohol can provide you with extra calories in the name of little or no nutrition. Additionally, it may cause more fat storage, especially around the belly. So, steer clear of alcohol for a few more months.
You May like: Weight Loss During Breastfeeding – Know the Facts
Losing weight post pregnancy can be challenging because you have to follow many precautions, take care of your baby and manage a fair share of body changes. But following the above-mentioned tips and being consistent with a healthy diet and regular exercise can help you in your post pregnancy weight loss journey.
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