How to get rid of the excess weight you gained during pregnancy?
If you start with a normal weight and gain 10-15 kg, watch what you eat and exercise, it will not take more than a few months to return to your weight before pregnancy.
On the other hand, if you are overweight before your pregnancy or gain more weight than your doctor recommends, it may take much longer to lose weight.
While every new mom is willing to return to her old weight, one of the most important things to remember is to be patient with yourself. Your favorite celebrity star may have gone out of the delivery room directly in size 0, but remember the most important thing is to do it in a healthy way.
I suggest a more gradual approach to weight loss after pregnancy. All the new mothers should have is some patience. It took nine months to get to this point, and it should take at least that long before you return to your weight before pregnancy.
With this in mind, here are some tips to help you lose weight after pregnancy and return to your old jeans.
Do not overly restrictive diets
An overly restrictive diet can derail your post-pregnancy weight loss goals. In addition to the stress given by the role of the new mother, if you deprive yourself of your favorite foods, you are likely to experience an emotional crash. If you go back to eating healthy and eating for your hunger, you will find that you lose your weight naturally.
Instead of a restrictive diet, consume a sufficient and balanced variety of foods. Have different snacks at home so you don’t feel hungry and get energy all day long. Apple slices, carrot sticks and wheat crackers are all good for suppressing your hunger.
No matter how much weight you want to lose, especially if you are breastfeeding, try not to get below 1,800 calories per day. You can contact a dietician who can help you design a personalized diet plan based on your age, exercise level, and weight loss goals.
Eat “super foods”
When you are a new mother, especially if you are breastfeeding, your body needs maximum nutrition. What you need is food that is heavy in terms of nutritional values, light in calories and fat, so “super foods” it is.
Fish is one of these superfoods because it is packed with DHA, an essential omega-3 fatty acid that helps your newborn baby develop a healthy brain and nervous system. The best sources of DHA are cold-water fish such as salmon, sardines, and tuna.
Milk and yogurt are also super foods because the calcium you need to strengthen your bones is high. And don’t forget the protein. Lean fat, chicken and legumes are low in fat and high in protein and fiber. These foods are good for you and will help you feel full longer.
Drinking plenty of water during the day prevents water loss. Also, some research has revealed that it can speed up your metabolism.
Consume at least 8 glasses a day. You can observe the color of your urine and how often you go to the toilet and increase the amount of water you drink accordingly. If you consume enough fluids, your urine should be relatively light and you should go to the toilet every three to four hours.
Dieting is important, but it is only part of your post-pregnancy weight loss plan. After pregnancy, you need to do aerobic and strength exercises to burn calories and keep your muscles and bones strong. Exercise, besides helping you lose weight, brings a lot of benefits to a new mother. It helps prevent depression, sleep trouble and relieve stress. Having a new baby at home can be absolutely stressful.
You don’t have to go to the gym to be fit again after pregnancy. Walking briskly with the stroller is enough for the muscles to work.
Strolling the baby all day is an exercise, but you still need to do some strength training. You can use light weights.
Get enough time
Eight hours of sleep may seem impossible when there is a baby calling you like clockwork during the night, but depriving of sleep may make it difficult for you to lose weight.
When you’re tired, your body releases cortisol and other stress hormones that can increase weight gain. Also, when you are tired, you don’t feel like taking good care of yourself, and your chances of choosing healthy food are reduced.
Your friends or family may have told you to “sleep while your baby is sleeping.” This is a good advice.
Ask for help
If you’re struggling to lose weight, get the help of a dietitian. The dietitian will help you design a nutritional plan that will help you lose weight safely and effectively, and guide you on how much weight you need to lose and when you can exercise.