Pregnancy can be a fantastic time, but it can also be a bit of a rollercoaster. Your body changes in many ways, and, for some women, one of the biggest challenges can be trying to reverse the baby weight afterward.
If you’re struggling to slim down post-pregnancy, don’t despair—here are eight effective ways to lose weight after pregnancy and get back the pre-baby body.
Breastfeeding is a great way to lose weight while still providing nourishment and protection for your little one.
According to a study, exclusive breastfeeding for the first 3 months postpartum may lead to 2.7 percent greater weight loss at 12 months.
When you breastfeed, your body utilizes the fat cells stored during pregnancy and calories from the diet to fuel milk production.
Even if you follow recommendations for an extra 300 or 500 daily calorie intake while nursing—weight loss can still occur.
Women who exercise during pregnancy can resume their normal activities within days after delivering a baby. Light exercise, such as taking short walks with your family or going for weekly hourlong strengthening sessions at the gym, is needed to get back on track emotionally and physically post-delivery.
But it’s important not to break any rules set down by health care professionals because there are still some risks associated with exercising.
If there were complications during labor and birth, such as abdominal separation (s), talk with your doctor before starting any exercise program.
If you find that dieting just isn’t working for your body type, calorie counting may be the answer. Monitoring what you eat and drink can help you understand how much of each food group is required to meet the requirements without overdoing it on fruits or vegetables while still losing weight.
You can do this by keeping track of what kind, when, and where all food was eaten in a diary; taking pictures or video as verification; those visual cues help with accountability later on.
Intermittent fasting has been proven to be effective for weight loss after pregnancy. Besides losing weight, it is also helpful in reducing inflammation and helping with cellular repair.
During the eating window, a woman can take a nutrient-dense diet. This ensures that her body receives all the essential nutrients even when she is fasting.
The best eating-fasting interval for postpartum women is 16:8, which includes an 8-hour eating window and fasting in the remaining hours each day (depending on how much milk production is taking place/required). Other good options include 14-10 and 12 hours.
Eight ounces of water is an excellent goal to stay hydrated, but it’s not enough for breastfeeding women. They need more than just drinking 8 glasses every day.
Your body goes through large amounts of fluid due to milk production, and exercising strenuously (if started already) will cause them even thirstier sooner because of losing sweat.
So the ideal way to lose weight after pregnancy is to drink at least 12 regular cups if possible. Aim higher depending on how often/how long your workouts are.
It’s hard to sleep when you have a new baby. But lack of rest can work against your weight loss efforts. Research on the negative impact of sleep on weight gain showed that women who slept less were more prone to retaining weight after pregnancy and for long.
When you’re tired, your body releases certain hormones that make it hard for the metabolism to work at its full potential.
These make the female’s body crave sugar-loaded foods like candy or ice cream. So, do not stress; avoid as much as you can and sleep well.
The body needs protein to function properly. Eating a diet high on this nutrient can help nursing women avoid overeating and lose weight because it builds lean muscle, which burns more calories throughout the day than fat tissue does, even while sitting.
An excellent way to get more protein is by substituting some carbohydrates in the diet with this nutrient. For instance, instead of having a bowl of cereal for breakfast, you can eat eggs.
And, instead of eating a sandwich at lunch, have a salad with grilled chicken breast.
There are countless benefits to getting outdoors and exposing yourself to sunlight, one of which can help improve your mood and energy levels.
This is important because you’re more likely to make poor food choices or overeat when you’re feeling down.
Sunlight also helps in the production of vitamin D, which is essential for bone health and linked to weight loss. So make sure to get outside for at least.
Losing weight after pregnancy can be tough and challenging, but it is doable with the right attitude and approach. Use these essential tips to help you get started on your journey to a healthier post-baby body.