Tips To Help You Lose Postpartum Weight
Motherhood is one of the most life-changing experiences that a woman can experience. However, it is also no secret that pregnancy and childbirth can take a toll on the body. In addition to the physical demands of pregnancy, many women also deal with emotional stress, lack of sleep, and changes in hormones. As a result, many new mothers deal with postpartum weight retention and find it difficult to shake off the so-called “baby weight”. However, it is important to understand that it is completely normal to gain weight during pregnancy and it isn’t an easy process to get back to your previous self. No matter what messages social media or advertising pedals, new moms mustn’t be harsh on themselves and nor must they be judged when it comes to their physical appearance during and after pregnancy.
In line with this, a study found that within the first three months after childbirth, only 20% of women return to their pre-pregnancy weight, and at least 24% regain at least 4.5 kg a year after childbirth. After giving birth, approximately 80% of women take more than three months to return to their pre-pregnancy weight. For many women, this can be a difficult and frustrating process. However, it is important to remember that everybody is different, and that there is no “right” amount of time to lose postpartum weight.
Here are a few tips to help you lose postpartum weight:
Breastfeeding
Breastfeeding is not only beneficial for your baby, but it can also help you lose postpartum weight. Breast milk provides the perfect nutrition for newborns and helps to support their immune systems. In addition, breastfeeding requires energy, which can help you burn extra calories and shed unwanted pounds. Of course, every new mother is different, and this may not be viable for some as they might be struggling to produce enough milk. However, with a little planning and support, breastfeeding can be a great way to help you reach your postpartum weight loss goals.
Regular exercise
It is a well-known fact that exercise is a great way to lose weight. But if you have gained extra weight from your pregnancy, which, again, is completely normal, then you might be wondering how to get started. The good news is that any type of exercise can help you burn calories and begin to shed those extra pounds. However, some exercises are more effective than others for postpartum weight loss. For instance, cardiovascular exercises such as walking, jogging, and biking are great for burning calories and improving heart health. Strength-training exercises can also help to tone your body and boost your metabolism. However, each body type is different and some may not find it easy to undertake strenuous exercises due to several factors such as difficult labour or c-section etc. Hence, women must consult their physicians before taking up an exercise routine.
Maintaining a healthy diet
Having a healthy diet is vital for postpartum weight loss. A nutritious diet will help your body to heal and give you energy, and it will allow you to care better for your baby. There are a few things to keep in mind when you are planning your postpartum diet. First, focus on eating nutrient-rich foods that will help support your body and enhance milk production. For example, cold-water fish like salmon, sardines, and tuna contain omega-3 fatty acids, which are essential for the development of a baby's brain, while milk and yoghurt contain calcium, which is important to maintain healthy bones and increase milk production. The second thing you need to make sure of is that you are getting enough calories in your diet. Nursing mothers need around 500 extra calories per day. In addition, it is important to consume a variety of fruits, vegetables, and whole grains as part of your diet.
Furthermore, it is also important that you stay hydrated by drinking plenty of water during the course of the day. The last piece of advice is to listen to your body and eat when you feel hungry. By following these simple tips, you can create a healthy diet that will help you lose postpartum weight.
Losing weight after giving birth can be a challenge, but it is definitely not impossible. In some cases, women may not be able to return to their prior shape after pregnancy, which again, is completely normal; after all, giving birth is a major physical and psychological change in a woman’s life. Thus, some women may find that they are able to lose weight quickly, while others may need more time. In order to achieve your goals, you need to focus on healthy eating and lifestyle choices and the above tips will help to get you started. Also, remember to consult with your doctor before starting any new exercise or diet programme.
