Shedding Postpartum Pounds: 6 Effective Home Remedies for Weight Loss After Delivery

• Diet plan for weight loss after delivery

• Exercise to reduce weight after delivery

• Tummy reduce belt after delivery

• Precaution to take

• Take Away

• FAQs

• References

Bringing a new life into the world is an exhilarating experience, but it can also take a toll on your body, especially when it comes to weight gain. While it's important to be patient with yourself post-delivery, shedding extra weight can help you feel better physically and mentally. If you're looking for natural ways to lose weight after delivery, there are several home remedies you can try. In this blog, we'll explore some effective home remedies for weight loss after delivery to help you feel your best.

There are several home remedies that can be effective in aiding weight loss after delivery. Here are some of them:

Breastfeeding: 

Breastfeeding is one of the most effective ways to lose weight after delivery. It burns calories and can help you lose up to 500 calories per day.

Lemon water: 

Drinking warm lemon water in the morning can boost your metabolism and help you lose weight. It can also detoxify your body and improve digestion.

Green tea: 

Drinking green tea can help you lose weight by increasing your metabolism and suppressing your appetite. It also has anti-oxidants that can boost your overall health.

Cinnamon: 

Adding cinnamon to your meals or drinking cinnamon tea can help regulate your blood sugar levels and boost your metabolism, leading to weight loss.

Apple cider vinegar: 

Drinking apple cider vinegar diluted in water can help reduce your appetite and boost your metabolism, aiding weight loss.

Exercise: 

Incorporating moderate exercise into your daily routine can help you burn calories and lose weight. The best exercises include swimming, yoga, jogging, and walking.

It's important to remember that weight loss after delivery should be done gradually and with the guidance of a healthcare provider. These home remedies can be effective when combined with a healthy diet and lifestyle.

Diet plan for weight loss after delivery

A healthy and balanced diet plan is crucial for postpartum weight loss. Some tips for a diet plan include:

• Incorporate a variety of lean protein sources, healthy grains, fruits, and vegetables in your meals.
• Limit processed and junk foods high in sugar and unhealthy fats.
• Eat smaller, frequent meals throughout the day instead of three large meals.
• Stay hydrated by drinking plenty of water.
• Consider breastfeeding, as it can burn up to 500 extra calories a day.
• The CDC recommends that breastfeeding mothers consume around 2,300 to 2,500 calories per day, which is higher than the recommended 1,800 to 2,000 calories for non-breastfeeding women.

Here is a sample diet plan for weight loss after delivery:

Breakfast:

• Oats with skimmed milk, sliced fruits and nuts
• Whole wheat bread with avocado spread, boiled egg and green tea
• Idli with sambar and coconut chutney

Mid-morning snack:

• A fruit (apple, pear, orange, etc.)
• Greek yoghurt with berries
• Mixed nuts (almonds, walnuts, etc.)

Lunch:

• Brown rice with grilled chicken/fish and roasted vegetables
• Quinoa salad with vegetables and tofu/paneer
• Whole wheat chapati with dal and vegetable curry

Mid-afternoon snack:

• Roasted chickpeas
• Hummus with carrot/cucumber sticks
• Trail mix (dried fruits and nuts)

Dinner:

• Grilled salmon, sweet potato, and steamed vegetables
• Stir-fried vegetables with tofu/paneer and brown rice
• Chicken/fish curry with whole wheat chapati

Exercise to reduce weight after delivery

After giving birth, new mothers often struggle with weight loss. Exercising is an effective way to shed those extra pounds and regain physical fitness. However, postpartum exercise should be done with caution and should not be too strenuous. 

• Begin with gentle exercises like walking, stretching, and kegel exercises.
• Gradually increase the intensity and duration of your workouts as your body recovers.
• Adding strength training to your workout routine can help you build muscle and boost your metabolism.
• Focus on exercises that target the pelvic floor, abdomen, and back muscles to support your body as it heals.
• Consider low-impact exercises like swimming, cycling, or yoga, which are gentler on the joints and reduce the risk of injury.
• Consult with your doctor or a certified postpartum fitness instructor to develop a safe and effective exercise plan for your needs.

Tummy reduces belt after delivery

• Tummy-reducing belts are also called postpartum girdles or belly bands.
• These belts help to provide support to the abdominal muscles after delivery and can help to reduce swelling and inflammation.
• They may also help to promote the healing of the abdominal muscles and tissues, particularly after a C-section delivery.
• Tummy-reducing belts should be worn snugly but not too tight, and should be worn for a limited period each day, typically a few hours at a time.
• It's important to consult with a healthcare provider before using a tummy-reducing belt, particularly if you have had complications during delivery or if you have any underlying health conditions.
• While tummy-reducing belts can provide some benefits, they are not a substitute for a healthy diet and exercise program when it comes to weight loss after delivery.

Precautions to take

Here are some precautions to take for weight loss after delivery:

1. Consult your doctor before starting any weight loss program or exercise routine.
2. To prevent injuries, gradually increase the duration and intensity of your workouts.
3. Drink plenty of water and other liquids to stay hydrated.
4. Get enough rest and sleep to aid in recovery and help regulate hormones.
5. Eat a well-balanced and nutritious diet to fuel your body and support your weight loss goals.
6. Be patient and give your body time to heal and recover before starting any strenuous exercise routine.
7. Avoid crash diets or extreme weight loss methods, as they can be harmful and may affect milk production if you are breastfeeding.
8. Take care of your mental health by practising self-care and seeking support from family, friends, or a therapist if needed.

Take Away

Postpartum weight loss can be challenging, but with a healthy diet plan, regular exercise, and taking proper precautions, it is possible to achieve your weight loss goals.

FAQs

How long should I tie my stomach after delivery?

You should consult with your doctor on this matter. Usually, doctors recommend wearing a tummy reduction belt for about six to eight weeks after delivery.

Can I wear a belly belt after 3 months of delivery?

Yes, you can wear a belly belt after three months of delivery, but it's always advisable to consult your doctor before using it.

How long does it take to lose postpartum weight?

It can take anywhere from a few months to a year to lose postpartum weight. The rate of weight loss varies from person to person and depends on various factors such as diet, exercise, and genetics.

References

1. 10 Home Remedies To Lose Belly Fat After Delivery - being the parent
2. Maternal Diet - CDC

Stay Informed, Stay Healthy!