Achieving a healthy weight post-pregnancy might seem like a difficult task for most women. With added responsibilities of taking care of a newborn, adjusting to a new routine and recovering from childbirth, finding time to lose all that baby weight can be challenging. Whether you want to become pregnant in the future or lead an active, healthy life, it is important to return to a healthy weight after delivery.
Here are 7 effective tips to lose baby weight post-pregnancy:
Breast milk contains all the nutrients a baby needs to grow in the first six months of life. It has several benefits for the mother and the child. If you can and choose to breastfeed, it can help you lose baby weight quickly. A study indicated that women participants lost an average 1.68kg more weight than non-breastfeeding women by six months after delivery. However, they may not be any weight loss in the first three months and some women may experience weight gain due to increased calorie intake.
- Monitor Your Calories
Keeping a count of your calories can help you figure out how much you are eating and how to control your diet. It can also ensure you are getting enough calories to provide you with the energy and nutrition you need as a new mother. Keep a food diary or track what you eat through various mobile apps and count calories. This can help you reduce portion size and choose healthier weight loss foods.
- Eat a High Fiber Diet
Eating foods that are high in fiber can help you with weight loss. A study found that every 10 grams of soluble fiber help reduce 3.7% of belly fat over a period of time. This is because soluble fiber helps you feel fuller for longer and reduces the urge to binge eat.
- Choose Healthy Proteins
Studies have indicated that a high protein diet has a greater thermic effect than other nutrients. This means that the body uses more energy to digest it than other foods, which leads to burning more calories. Including more protein in your diet can help boost metabolism, decrease appetite and reduce calorie intake. Lean meats, eggs, fish, legumes, nuts, seeds, and dairy are all healthy sources of proteins.
- Stay Clear of Sugar and Refined Carbs
Sugar and refined carbs are high in calories and low in nutrients. High intake of sugar and carbs is linked to increase in weight, diabetes, heart disease and some cancers. Sugary drinks, fruit juice, plain sugar, white flour, cakes, biscuits etc. are some of the more common sources of sugar. When choosing food at grocery store, avoid foods which have sugar listed as one of the first ingredients. Try consuming whole foods such as vegetables, legumes, fruits, eggs, and nuts etc. for optimum health.
Cardio exercises such as walking, jogging, running, cycling and interval training are extremely helpful when you want to burn calories. Not only these, exercise can help improve heart health, reduce the risk of diabetes and certain types of cancer. Remember that your pelvic and stomach area needs time to heal, especially if you’ve had a cesarean section birth. Talk to your doctor before you begin any form of exercise after giving birth.
- Drink Plenty of Water
Drinking enough water is important when you’re trying to lose weight. According to researchers, drinking an additional 1 liter of water or more per day resulted in women losing an extra 2kgs in 12 months. Consuming enough water may also reduce your appetite and calorie intake. If you’re breastfeeding, staying hydrated is necessary to replace fluids lost through milk production. Aim to drink at least 1-2 liters of water per day to meet your weight loss goals.
Try some of the above-mentioned tips to stay healthy and active, and lose weight after delivery. Discuss these with our experts at KIMS Cuddles and find out more ways to reduce pounds after giving birth.
*Information shared here is for general purpose. Please take doctors’ advice before taking any decision.