One of the most common problems that millions and millions of women face post pregnancy is how to lose baby weight that they gained during the 9 months they nurtured their little ones inside their wombs.
Once you have delivered your little bundle of joy, it is important to get back to healthy body weight. Childbirth changes a whole lot of things in your life and it can throw your entire routine off track and yet with better knowledge and effort you can try and get back in shape as soon as possible.
Here are some great tips to help you lose weight post-pregnancy:
1. Be Realistic
Typically, women tend to gain anywhere between 25-35 lbs during a 9-month pregnancy. A lot of this weight is the weight of your baby, placenta, amniotic fluid, breast tissue, more blood uterus enlargement and extra fat.
Once you have delivered, you tend to lose a large part of this weight but it is the extra fat reserve that a lot of women like you are actually concerned about.
A very realistic figure to aim for is to lose about 10 lbs in one or two years post-pregnancy.
Of course, it is possible to lose any amount of weight with exercise and diet. However, you should go easy on yourself. Be patient and consistent in your efforts and the weight will come off. What you should not do is try to lose weight too fast.
2. Avoid Crash Dieting
One of the most important things to keep in mind that is your body needs time to heal after pregnancy and so does it require apt nutrition. Not just this, if you are breastfeeding, you need more calories than normal.
Crash dieting, in such a case, is not a very good idea. A low-calorie diet can leave your body starved of essential nutrients that you require while breastfeeding and taking care of your newborn. It’s important to keep in mind that you are likely to be sleep-deprived too, which is why it is important to ensure that you get all the essential nutrients in your diet.
Thus, crash dieting is a massive NO!
3. Say Yes to Breastfeeding
Breastfeeding is not just great for your little one, but is equally good for you and your body. It provides your baby with all the nutrition that it needs in its early days. In fact, breastmilk contains all the nutrients that a baby needs to survive and thrive in its first six months.
In addition to this, breastfeeding also helps your uterus contract and return back to its normal size after pregnancy. It is also known to lower the risk of type 2 diabetes, breast cancer, ovarian cancer and postnatal depression in women.
Besides all the above benefits, breastfeeding is also known aid and support weight loss in women. According to a Danish study, women who gain weight within the recommended range during pregnancy, breastfeeding helped them lose weight as early as 6 months post-delivery.
4. Count Your Calories
One of the most effective ways to take control of your diet is to take care of how many calories you are consuming through the day.
You can begin by keeping a diary with the entire record of what you eat throughout the day and how many calories each of these foods contain.
Now, you can keep a track of your calories that you consume with the help of apps on your cell phone. This can be a great help in cutting down portion size as well as making healthier choices when it comes eating food.
5. Increase Your Intake of Fiber
When trying to lose weight, its important to increase your intake of foods that are rich in fiber. This is because such foods are highly effective appetite suppressants. They make feel fuller for longer and help curb hunger pangs and cravings thereby making you consume lesser calories.
Here are some fiber rich vegetables and fruits that you must include in your diet:
- Brussels sprout
- kidney beans
- split peas
- pop corn
- chia seeds
- sweet potatoes
- dark chocolate etc.
6. Have Healthy Proteins
Including healthy proteins in your diet is another way to boost your metabolism and this is because proteins have a thermal effect on your body which makes them burn more calories.
Proteins also help curb your appetite since they help increase the production of hormones that you make you feel fuller.
Some of the best sources of proteins include lean meat, fish, chicken, turkey, legumes, nuts, seeds and dairy.
7. Avoid Added Sugar and Refined Carbs
Sugar and refined carbs are high in calories and such foods are associated with many health problems such as obesity, diabetes, heart disease and even some cancers.
Some of the foods that you should try to stay away from including sugary drinks, soft drinks, fruit juice, white flour, sweet spreads, cakes, biscuits, pastries etc.
8. Avoid Highly Processed Foods
Processed foods are abundantly rich in sugars, unhealthy fats, salts and calories, all of which can simply destroy your weight loss efforts.
Say no to fast and junk foods, chips, cookies, baked goods, candies, ready meals and mixes etc.
9. Avoid Alcohol
Alcohol is another thing that you must avoid if you want to lose weight. Alcohol provides extra calories without nutrition. It is related to weight gain because it leads to extra fat being deposited around the organs.
Not just this, alcohol can also lead to a drop in the breast milk volume. Not just this, this alcohol can also get passed to your baby through breast milk.
10. Try Leanbean
Leanbean is a fat burner that has specially created for women without any side effects. It is especially popular among women who want to lose weight post-pregnancy.
It consists of all natural ingredients and not only increases fat burning in the body but also suppresses appetite to ensure quick weight loss.
In addition to this, it helps boost your energy levels too. Leanbean is the only weight loss pill that can help support your hormonal system too. It has no side effects and does not make you feel jittery.