Proven Tips to Lose Weight after Pregnancy
What is the first question to pop into a woman’s mind after giving birth? Let me help you out a bit there. For most women, that question is “how to lose weight after pregnancy naturally?”
For many women, the struggle with baby weight can take away the joys of giving birth. Imagine the first few months after giving birth with a screaming baby, a fat, sagging belly, and those beloved love handles. Don’t like the image? We don’t either! And that’s the sole reason why we have prepared a list of the best meals for a post pregnancy weight loss diet and postpartum exercise plans to help you shave off that baby weight.
We watch women struggle with baby weight on a regular basis. Sometimes, it’s an aunt slaving away at postpartum yoga, sometimes it’s a friend looking for tips for a flat tummy after pregnancy, and sometimes it’s you, asking Google how to reduce weight after delivery.
For most women, getting back to their pre-pregnancy weight after giving birth can be a struggle. While it’s already stressful taking care of a newborn child, adjusting to a new routine, and keeping up with the chores, who’d be happy to add flappy thighs to that list?
But before we give you some of our best proven post pregnancy weight loss tips, let’s learn a little about postpartum weight loss and what it entails.
Postpartum Weight Loss
The first 6 weeks after giving birth to a baby are extremely important in terms of both yours and the baby’s health. You shouldn’t stress yourself about weight loss during these few weeks. Just eat well and get some much-needed rest. Your body needs to recuperate from the delivery process and build up the body’s nutrients.
Once you feel rested enough, don’t rush yourself for rapid weight loss after pregnancy. Go slow and don’t be too hard on yourself if you are unable to get back to the pre-pregnancy weight within six months. The most important thing to remember is that it took you a period of nine long months to gain this weight. It may take you around the same time to lose this weight.
This weight loss that most mothers strive for is called postpartum weight loss. Most women tend to lose half this weight within 6 months after childbirth – the postpartum period. The rest, more stubborn fat might take a few more months and some workout to completely leave your body.
Weight Loss after Pregnancy – Diet
Avoid Crash Diet
Crash diets deprive you of some necessary calories, especially after childbirth. After childbirth, you have to be mindful of your body’s nutritional needs because it is not as strong as it used to be pre-pregnancy and needs constant maintenance.
A crash diet may be the quickest way to lose weight after having a baby, but it is not the healthiest one. After birth, your body needs the energy to heal and recover. If you’re breastfeeding, you need extra calories for a healthy supply of milk.
A calorie cut of 500 calories every day will help you lose about half a kg in a week. For women who are wondering how to lose weight while nursing, this amount of weight loss is considered healthy and does not affect lactation.
Eat Foods Rich in Fiber
Foods rich in fiber are known to aid in weight loss. According to a study of 1,114 adults, it was found that every 10 grams of soluble fiber consumed per day made for a decrement of 3.7% of belly fat in a five-year period in an average adult.
Soluble fiber is a lot like a magic potion for people looking to loseweight after pregnancy or dealing with constipation problems. According to research, it is known to reduce hunger hormone levels and slow down digestion to make you feel fuller for long periods of time.
Once you have tested this weight loss after pregnancy diet, you can keep lean on fiber-rich foods for weight loss after baby number 2.
A few fiber-rich food items include bananas, strawberries, spinach, carrots, and lentils.
Go for Protein-Rich Foods
A protein-rich diet can boost your metabolism, decrease appetite, and reduce your total calorie intake. Research proves that protein creates a thermic effect and requires more energy to be completely digested. As a result, protein digestion helps you in losing weight after pregnancy.
Protein makes a person feel full for long hours. This helps to suppress your appetite and reduce calorie intake. A study showed that people who are on a 30% protein diet consumed about 450 fewer calories each day as compared to those who consumed lesser amounts of protein.
Protein-rich foods include lean meat, fish, legumes, nuts, eggs, seeds, and dairy products.
Avoid Refined Carbs
Refined carbs are your enemy. Even if you are not on a postpartum weight loss diet, try to avoid refined carbs as much as possible.A high amount of added sugar and refined carbs can add dangerously to your weight, and put you on a risk of diabetes and cancers.
Sources of added sugary drinks and refined carbs food items include fruit juice, sweetened drinks like sweet milk tea or coffee with added cream and sugar, sweet spreads, cakes, pastries, doughnuts, biscuits, and chocolates to name a few.
When you go to a grocery store, choose your food items wisely.If sugar is one of the first few ingredients on the list, we’d recommend you to avoid it. Another key to reducing refined carbs and sugar intake is to avoid processed foods. Eat whole foods like veggies, meats, fruits, eggs, and nuts for healthy weight loss after pregnancy.
Stay Away from Alcohol
Alcohol is the extra calorie source you just don’t need while losing weight after pregnancy. Alcohol leads to fat storage around your organs, especially belly fat. For women striving for weight loss after c section, more belly fat is the last thing they need.
Moreover, alcohol can also reduce the volume of breast milk for women who breastfeed. The alcohol you consume can also be passed on to your baby through nursing. So, especially for nursing mothers looking to lose weight, alcohol is a big no-no.
According to research, depending on your weight, a standard alcohol drink takes about 1 ½ to 2 hours to leave your body.
Go for Healthy Snacks
Do you love your late-night snacks? Yeah, we do, too. But here’s the thing, late-night snacks are bad, really bad for your weight loss. Let’s be honest here. Anything you eat late at night is not healthy. You don’t eat oatmeal with a side of avocados when watching a movie late at night. It’s always something super unhealthy like ice-cream, doughnuts, chocolates, or your favorite packet of crisps.
The food you eat directly affects your body weight. You do not want to eat unhealthy snacks when looking to lose weight. This will mess up the diet plan, make you demotivated, and add fat to your body when you’re trying to shed the fat you already have.
Stock up on healthy snacks like leafy veggies, nuts, fruits, and yogurt for postpartum weight loss.
Postpartum Weight Loss – Exercise
Always do a warm-up exercise before any intense workout. After pregnancy, most women have an abdominal gap and weak pubic strength. So, to strengthen your pubic muscles and close up that gap, engage in regular warm-ups before exercise. This way you will be able to get the most out of your postpartum exercise plan.
- Get into a basic squat position with your feet shoulder-width apart.
- When you come up from the squat, perform a Kegel.
- For Kegel, squeeze your pelvic floor muscles as you come up.
- Kegel helps recover the loss of elasticity from your abdominal and pelvic floor muscles.
- It also helps build abdominal muscles.
- To perform a proper sumo squat, place your feet a little wider than hip-width apart.
- With your toes pointed outward at 45 degrees, and lean your chest slightly forward.
- Inhale as you bend your knees and sink downwards until your thighs are parallel to the floor.
- To get back up, put pressure on your knees and exhale as you rise.
- To make it harder, you can add a dumbbell or kettlebell to your workout.
- Lie down straight on your back and with arms by your side.
- Bend your knees and lift your feet until your thighs are parallel to the floor.
- Now press down on your palms and engage the core.
- Lift your hips up and off the floor while you crunch your knees into your chest.
- Hold that position, then lower your hips, and control the downward movement of your body while keeping your back straight.
- Lie straight on your back and stretch your arms and legs out in the air with your knees bent at an angle of 90 degrees.
- Keep your back straight, brace your core, lower your right leg toward the floor while straightening it, and simultaneously lower your left arm toward the floor overhead.
- Give it a pause and then repeat for the opposite side of the body.
- Lie straight on your back, bend your knees, and bring your shins up until they’re parallel to the floor.
- Place your hands behind your skull and exhale to pull your abs into a curved position, but keep the pelvis neutral.
- Now push your shoulders off the mat while you keep the shoulder blades down.
- Exhale with straightening your left leg out and rotate your chest towards the right knee.
- Repeat this with the opposite part of your body.
The biggest frustration of most women after delivery is why can’t I lose weight after having a baby? So to help you out, in addition to some of the aforementioned postpartum foods and exercise plans, here’s something else you can try to get your pre-pregnancy body back!
Tynor Abdominal Support for post-pregnancy comes as a highly-recommended abdominal compression belt for women struggling with their post-pregnancy physique. Shelved as one of Amazon’s best-sellers, Tynor Abdominal Support is an abdominal binder that supports and strengthens abdominal muscles. It can also be used for umbilical and ventral hernia, protection of surgical incisions, and extended comfort for chest and abdominal muscles.
A tried and tested product; Tynor Abdominal Support is the choice of many mothers! The strong and porous elastic webbing allows for maximum ventilation and ensures good compression. Here’s hoping that after this read you can easily figure out a post-pregnancy weight loss diet that suits you best. Our best workout plans and product recommendation for postpartum weight loss exercise can also help you close up that abdominal gap and regain your pelvic strength.