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7 Simple And Useful Tips For Losing Weight After Pregnancy

Team AckoFeb 8, 2024

Weight gain during pregnancy is a natural process. During the nine months of pregnancy, many women gain around 25-30 pounds(11.5 to 16 kgs) of weight. This weight actually consists of the baby, amniotic fluid, placenta, enlarged uterus, extra blood, extra fat of the mom-to-be, and breast tissue.

Contents

1) Go slow:
2) Breastfeeding:
3) Eat Healthy and Drink Water:
4) Exercise:
5) Say No to Added Sugar, Refined Carbs, and Processed Food
6) No Alcohol
7) Good Sleep

Most women gain excess weight, which usually remains in her body even after the delivery. This excess weight is often referred to as the baby-weight. This is very common and every woman wishes to lose that excess weight soon after the delivery and go back to her normal weight.

However, it is highly recommended by health advisors that after delivery a woman must plan to lose weight preferably after six months for the benefit of the baby and herself.

Here are some tips that will help you to lose weight post-pregnancy:

1) Go slow:

Pregnancy results in a lot of changes in your body over the nine months, and this essentially means your body needs time to get back to normal. It is good to keep patience and give some time for your body to recover from the childbirth. It is believed that if you lose weight too soon, your body will take a longer time to recover. Especially if you are breastfeeding, it is advisable to wait till your baby turns 2-3 months to burn some calories. It is a known fact that every breastfeeding mom will need 500 calories more per day than they did before pregnancy. You can start your plan by losing a pound and a half per week. This can be achieved with a proper diet which includes healthy food and exercise as advised by your healthcare provider.

2) Breastfeeding:

Here is some good news for all breastfeeding moms! Breastfeeding actually helps to reduce weight, usually seen after two months of delivery. Breastfeeding will help to burn some calories from your body. This is often not seen much in the first three months of childbirth, however usually after three to six months, most of the breastfeeding moms lose weight than the moms who are not into breastfeeding. Apart from weight loss, Breastfeeding also has other health benefits for both mom and baby. It is the best supply of nutrition for your baby and boosts your baby's immune system. It also helps to reduce the risk of diseases in mom.

3) Eat Healthy and Drink Water:

Weight loss is a gradual process and to get there, you need to be really cautious of what you eat every day. Make sure not to skip any meal. Five to six meals a day is recommended which should consist of healthy proteins and high fiber. This will enable easy digestion, increase the metabolism rate in your body and regulate the appetite, thus keeping your belly fat under control. You may also add some healthy snacks during the day like nuts, vegetable salad, and fruits. Along with healthy food, you must also ensure your body is well hydrated. Drink lots of water, it will help to regulate appetite and digestion in your body. It will also help to replace the lost fluid in your body during milk production.

4) Exercise:

It goes without saying that regular exercise with a proper diet will help to lose weight. However, after childbirth, your healthcare provider should check your body after six weeks and advise you on when you can start your fitness regime. With a baby around it may not seem to be easy, but you can make a routine with your baby like going out for a walk, playing actively with your baby, understanding the sleep patterns of your baby and plan for at least a 20 min exercise daily.

5) Say No to Added Sugar, Refined Carbs, and Processed Food

This means keep the junk away and practice zero addiction to such cravings. Pastries, ice cream, sweet candies, chips, baked food, biscuits and any kind of food with added sugar and refined carbs have to be removed from your diet. These kinds of foods tend to increase addiction, which again can damage your weight loss plan.

6) No Alcohol

When it comes to weight loss, it is recommended to keep alcohol away. Alcohol usually adds more calories to your body and extra fat can get accumulated. Also for breastfeeding moms, it is not advisable to consume alcohol as it can reduce milk production and believed to be unsafe for infants. However, if you really need to have alcohol than care should be taken that there is enough gap between consumption and breastfeed. Express some milk before you feed the baby, as some amount of alcohol may go to your baby through breast milk.

7) Good Sleep

It is important for your body to rest well after child-birth. Though it is a challenge for every new mom to get good sleep, it is highly recommended to strategize and plan her sleep along with baby by getting help from a good support system like a family member, friend or a caregiver. It is often seen that women who have less sleep tend to get more fat than a woman who manages to get good sleep. In addition to the above, every new mom should plan to organize herself well which will gradually reap good results for herself and her baby. By keeping track of what you eat, when you eat and how much calories you have burnt will be a good start. Alternatively, you can keep a diary to track this.

To get the best out of a health plan, it is equally important to get good support from your partner or a family member. Also, keep your mom's circle active, engage with other moms and explore new ways of keeping yourself fit and healthy and of course without compromising your time for the baby.

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Disclaimer: This content is for informational purposes only, based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change, refer to current policy wordings for specific ACKO details.

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