8 Effective Tips for Losing Weight After Pregnancy

a woman holding a measuring tape around her waist

Postpartum Weight Loss 

If there's one thing we've learned, it's that maintaining a healthy weight after pregnancy may be difficult. Taking care of a baby, adapting to a new schedule, and recuperating from delivery may all be stressful. It's a substantial amount. However, it's important to go back to a healthy weight after giving birth, particularly if you wish to have another child in the future.

We'll go through some proven strategies for achieving a healthy postpartum weight loss so you may tackle motherhood with vigour.

What exactly is a 'baby weight?'

Here's some information on what "baby weight" is, why it occurs during pregnancy, and why it won't be necessary after the kid arrives. Pregnancy weight growth is made up of the following components, according to a study published in the American Journal of Obstetrics and Gynecology:

  • the placenta of a newborn
  • uterine expansion 
  • amniotic fluid 
  • breast tissue 
  • blood
  • additional fat deposits

Excess fat serves as a source of energy during childbirth and lactation. This is what is often referred to as "baby weight," and it is quite prevalent.

  • Some of the consequences of keeping some of this extra weight after pregnancy are as follows:
  • People who are overweight are more prone to develop diabetes and heart disease.
  • During pregnancy, there is a higher chance of problems.
  • Women with gestational diabetes face greater health risks.

The following is a collection of evidence-based ideas to assist you in losing weight.

  • If you are able to, breastfeed your child
  • Breastfeeding your infant throughout the first six months of his or her life (or even longer) provides several advantages for both you and your child:

    • According to the WHO, breast milk supplies all of the nutrients a baby needs to develop and thrive in the first six months of life.
    • Supports the immunological system of the baby: Breast milk also includes essential antibodies that aid in the fight against viruses and germs in your infant.
    • Breastfed babies have a decreased risk of asthma, obesity, type 1 diabetes, respiratory problems, ear infections, sudden infant death syndrome (SIDS), and gastrointestinal infections than those who are not breastfed.
    • Breastfeeding lowers the mother's risk of disease: Breastfeeding mothers have a decreased risk of high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer.
    • Breastfeeding has also been demonstrated to help with postpartum weight reduction in studies.

    However, you may not lose weight or possibly gain weight during the first three months of breastfeeding. This is related to increased calorie requirements and consumption, as well as decreased physical activity, which occurs during breastfeeding.

  • Stock up on protein-rich foods
  • Protein has a larger "thermic" impact than other nutrients, according to studies. That means it takes more energy for the body to digest it than other meals, resulting in more calories burnt.

    Protein may also control appetite by raising the fullness hormones GLP and GLP-1 and decreasing the hunger hormone ghrelin, according to Research, Fewer hunger hormones equal less irritability!

    Healthy sources of protein:

    • Eggs
    • low mercury 
    • Seafood
    • Legumes
    • nuts, and seeds
    • dairy

    Check out these high-protein snacks that you can carry with you on the run.

  • Fibre-rich foods should be consumed
  • It's time to stock up on those nutritious grains and vegetables. It has been shown that eating meals rich in fibre aids weight reduction. For example, a 2019 research of 345 persons revealed that adding 4 grams of fibre to what participants ate before the study resulted in an average extra weight reduction of 3 1/4 pounds over the course of 6 months.

    Soluble fibre meals (like these!) may help you feel fuller for longer by delaying digestion and lowering hunger hormone levels. Although the findings of the research are inconsistent, these digestive effects may help lower calorie consumption.

  • Healthy snacks should always be on hand
  • What you eat is influenced by the items you have on hand. When you're looking for something to eat in the cupboard, a healthy option is ideal. You may guarantee that you have something nutritious on hand when the mood hits by storing up healthy snacks. Some of them are:

    1. air-popped popcorn 
    2. string cheese 
    3. spiced nuts 
    4. seaweed 
    5. snacks 
    6. chopped veggies 
    7. mixed nuts and dried fruit 
    8. greek yoghurt and homemade granola 
  • Don't go on a crash diet
  • Crash diets are very low-calorie diets designed to help you lose a significant amount of weight in the shortest length of time. Your body needs proper nutrients to heal and recuperate after giving birth. Furthermore, according to the CDC, nursing requires more calories than usual.

    A low-calorie balanced diet is likely to be deficient in essential nutrients and will leave you exhausted. This is the exact opposite of what you need while caring for a baby and presumably sleep-deprived.

  • Keep an eye on your calorie consumption
  • Calorie counting isn't for everyone, we understand. However, if intuitive eating isn't working for you, tracking calories might help you figure out how much you're eating and where any trouble areas in your eating plan could be.

    It may also assist you in ensuring that you are consuming enough calories to meet your energy and nutritional requirements.

    This may be accomplished by:

    • using a smartphone 
    • calorie counting app 
    • maintaining a food journal 
    • snapping photographs of your meals as a reminder of what you've eaten

    For accountability, share your daily calorie intake with a buddy who is also tracking calories. These approaches may assist you in reducing portion sizes and choosing healthier meals, resulting in weight reduction.

  • Sugar and processed carbohydrates should be avoided
  • Sugar and processed carbohydrates are heavy in calories and frequently lacking in nutrients, despite their allure. There are also some healthy and delectable options. A high diet of added sugar and processed carbohydrates has been linked to weight gain, diabetes, heart disease, various malignancies, and even cognitive loss in studies.

    Added sugars may be found in a variety of places, including:

    1. sugary beverages
    2. fruit juices
    3. processed sugars
    4. white flour 
    5. sweet spreads, and cakes
    6. Biscuits
    7. pastries
  • High-processed foods should be avoided
  • If you've been paying attention, you'll notice that many of these suggestions are much simpler to implement when you consume complete, unprocessed meals. They're generally high in protein, and fibre, and have lower sugar content.

    Processed foods are generally heavy in sugar, bad fats, salt, and calories, all of which may sabotage your weight reduction attempts.

    Among these foods are:

    1. quick-service restaurants
    2. goods that have already been packed
    3. chips
    4. baked goods and cookies
    5. ready-to-eat candy
    6. mixtures in a box
    7. cheeses that have been processed
    8. grains high in sugar
  • Get adequate rest
  • You're well aware that this is a difficult task. However, you will benefit from doing all you can to obtain enough sleep. Getting adequate sleep may be difficult for new moms. Asking for aid from family and friends, as well as reducing your coffee use, are two strategies that may help.

    Remember that your health is equally as essential as your baby's, so seek assistance to obtain the rest you need.

    Take Away

    After pregnancy, it is normal to gain weight and so you should not feel ashamed of your body. Being healthy will enable you to spend more time with your kid and make the most of your new parenthood experience. A good diet, nursing, and exercise are the best and most effective ways to reduce weight. After pregnancy, ladies might get stretch marks, to get rid of those stretch marks they can use anti-stretch marks slimming oil.