The most common problem on what women struggle the most is weight gain after pregnancy. Are you the one who just delivered a baby and gained your weight rapidly? In this article, I would be explaining all the useful weight loss tips to follow after pregnancy.
Questions answered in this article
Undoubtedly, giving birth to a new life is a blessing. And only a woman has this power to handle the pain and changes happen in the body. All women receive a blast of mixed emotions when they become a mother; but also, a massive change in their bodies comes along. And gaining weight is one of them.
According to multiple studies, most women gain between 5kg to 12kg after delivering a baby. This may not look much, but the weight would proceed increasing if they will not do something to lose it. Moreover, several serious health issues will come along—diseases like heart, diabetes, mental depression, etc. To be honest, losing excessive weight and keeping yourself fit is an important habit to be opted for by everyone. But yes, it is essential to get back on your pre-pregnancy weight after giving childbirth. It could be stressful to think about and put effort into losing weight as you haven’t done such things for almost a year. That is why I have written this exclusive article for all the mothers allowing them to take a break from their stress and putting efforts on the weight loss tips given below.
Gaining weight is the most common struggle women experience after delivering a baby. But have you ever thought about what are the reasons for women gaining weight rapidly? Let me share the most terrible idea for gaining weight continuously, i.e., changing your lifestyle and getting a stick. Confused? Of Course, your lifestyle will change after becoming a mother, but understand that all those changes are not suitable for your body. You are now having responsibility, and don’t forget your trust you have in yourself. I have seen this reason as the most dangerous reason for weight gain among women post-pregnancy. It’s all about having choices and schedules for your lifestyle. A woman leaves taking care of themselves when they become a mother; neither about health & wellness nor other facts. They only consider their kids as their priority and manage their entire lifestyle surrounding them like eating their kid’s leftovers and spending a maximum of their time in sedentary activities (e.g., reading and watching movies with their kids).
Moreover, a few more reasons are causing a weight gain after pregnancy. Here are as follows.
Not Having Proper Sleep
If you are the new mother, then you must have experienced this struggle. Not having a proper sleep is quite usual after giving childbirth. And a deficit and irregularity in sleep cause many other reasons to gain weight, especially during the initial days of motherhood. You start feeling more craving for food than usual, your meal proportions will increase, and the intake of unhealthy food will increase. Overeating and eating sick food will lead to weight gain.
Keeping Yourself Away From Work Outs
I have seen mothers ignoring workouts and other physical activities that end up with weight gain. If some do exercise, but for a short time as the reason was doing it just going back to a weight they had before pregnancy. But many of them keep themselves away from the workouts as sometimes either they get discouraged or too busy with their kids.
Not Moving For Longer Time
An extreme deficit in the body movements also leads to weight gain. Breastfeeding is the main reason for not moving for a long time. Besides it, mothers spend most of their time sitting with their kids when feeding, studying, and watching TV. And sitting down for more extended time ends gaining a considerable quantity of fat, especially over the belly and hips.
Every third woman gains weight after delivering a baby. And this is one of the most terrible things women experience after becoming a mother. Also, there are several things a mother needs to take care of before implementing it as initial months they are directly connected with their child. Gaining weight just after giving childbirth can be reduced in a couple of months if you seriously take a watch on your lifestyle, i.e., keeping an eye on eating and exercising habits. In Simple words, baby weight will not follow you for a longer time. But remember it is increasable; if you will not change your lifestyle in positive aspects.
Losing weight is essential even if you are not a mother now. Your fitness will keep you away from all the dangerous diseases of heart, mind, bones, etc. Every person who is overweight is seeking to lose weight, but how many can do it. Can you guess? Very few. Right! As you will not lose your weight overnight as it is a process that has to be followed. If you have ever tried losing your weight or getting in shape, notice that we initially get motivated whenever we start. Still, the moment we realize that the results are not coming as per our expectations, we feel discouraged and stop putting our efforts. The only reason for getting demotivated is the expectations we are setting towards our goal of losing weight. Maybe, we are expecting more than we are putting in. It sounds like a motivational sentence, but it is a fact.
Undoubtedly, losing weight is more challenging and stressful for new moms but also an unignorable fact. Don’t discourage yourself, don’t make a thought that it is not essential now; don’t stop taking care of yourself, and don’t lose patience. Your fitness is equally important as your kid’s upbringing. You might have to put a little extra effort into becoming a fit mother, but it is worth doing. So, don’t stop yourself in between if you have started your weight loss journey.
Understand, it took nine months to overweight you; so at least this much time is required to get back in shape and weight you had before pregnancy. Here, I have collected some stress-free and straightforward tips for all the moms looking for weight loss after pregnancy.
Take Few Minutes From Your Routine And Walk
According to the several pieces of research done by different health and medical institutions across the world, a woman should never stop exercising pre-delivery when they are holding healthy pregnancies. This practice of exercising pre-delivery helps to reduce the risk of dangerous diseases like diabetes and preeclampsia. It also helps to improve mental health as a woman faces profound changes in her body during pregnancy.
Generally, a woman can restart her fitness schedule a minimum of two weeks after giving childbirth. But this condition applies to only those women who had a standard delivery. Else, it is always mandatory to consult your gynae for personalized recommendations and timelines.
Tip: Always consult with your gynae before doing any physical activities.
After a consultation with your doctor and knowing about the timelines, walking for 20-minutes regularly is quite a good move to take in your postpartum weight loss journey. Don’t take any stress about your overweight, dull skin, and other adverse changes happening in your body. But don’t discourage yourself. Remember, you do have a new life with you now, so it’s better to start slow but impactful.
Don’t Go On Diet
Shocked? But trust me, it is not mandatory to go on a proper diet as it might lead you towards mental stress. Whenever a woman gives childbirth, she craves for their favorite food but cannot have it, and the importance of becoming a mom can cause weight gain. So dieting is not a good option to opt for losing weight after pregnancy.
Eating a well-balanced diet can help mothers lose weight naturally. Make sure you keep enough variety of snacks in your house to keep you away from the hungry feeling. But meals would be a healthy option (e.g., apple slices, carrot sticks, wheat crackers, etc.) to eat to gain energy throughout the day. Avoid eating junk and fast foods. If you still love eating those, then cook them at your home.
Your balanced-diet should contain 1800 calories for a day, especially when you are breastfeeding.
Breastfeeding Is An Amazing Way
According to the studies done by several institutions, breastfeeding is a fantastic way to lose weight post-pregnancy. Even it can be considered as the most effective and faster way of getting back in a pre-pregnancy weight. Undoubtedly, breastfeeding provides many exclusive and long-term benefits to babies like completes the nutrition a baby requires growing at an initial level, and helps to strengthen the baby’s immune system to fight against dangerous viruses and bacteria.
Moreover, it helps mothers have an average size of their uterus back faster after birth. Breastfeeding also keeps mothers away from infections and diseases like skin issues, diabetes, lung infections, leukemia, breast cancer, ovarian cancer, postnatal depression, and many others.
Breastfeeding is not mandatory to do; a balanced diet and exercise are quite enough to lose weight if someone avoids breastfeeding. But it has been proved as a good calorie burner by science.
Drink As Much As Water You Can
An unignorable step to follow at every point you are working on your health & wellness. Drinking as much as water can keep you safe from the dehydration. It also cuts your hunger so that you will not eat much. And undoubtedly, a way to speed up the metabolism. A new mom must keep herself hydrated as a replacement of fluids lost through milk production.
A mother is required to drink a minimum of 2 liters per day to keep herself hydrated and lose weight. But remember there is no bar, you are required to drink more if your body demands.
Don’t Compromise With Your Sleep!
Lack of sleep will lead you towards depression, and depression will cause weight gain. The science has proved sleep deprivation is significantly associated with weight gain. Most of the women face challenges finding enough sleep, and hence they gain weight.
And lack of sleep will affect all the efforts you are putting in losing your weight. So, it’s better to take help from your family or change your sleeping times like sleep when your baby is sleeping.
A glass of alcohol contains extra calories without holding any nutrition in it. Drinking alcohol is not a good drink to intake when you are on your weight loss journey.
But still, if you are in a lifestyle where it is difficult to avoid, drink as much as less you can. Make sure to give enough time in between (1.5-2 hours) drinking and the next breastfeeding to your baby as it may be passed to your baby’s body via breastfeeding. So, try expressing milk before you drink alcohol. But avoiding alcohol is suggested as it is not good for both neither mother nor baby.
Adding some exercise in your weight loss journey after pregnancy can make a huge difference. Exercising is not about going to gyms and doing weight lifting workouts. A simple cardio exercise, like running, walking, jogging, and cycling, helps to burn the right quantity of calories. It also keeps a mother away from diseases like heart, lung, and cancer and reduces the risk of diabetes.
But the only exercise will not help you to lose your baby weight. You must take the right amount of nutrition, fiber, protein, and vitamins to get back in your pre-pregnancy weight. Always remember, diet makes a difference. Even a walk for 20 minutes can make a difference in your weight if you follow a well-balanced diet enriched with nutrition.
Also, after giving childbirth, your body will take some extra time to heal completely, so it’s better to avoid doing intensive exercises initially. And once you feel your body is now recovered correctly, consult your gynae to take a consultation whether your body is ready to do resistance training or not. An intensive workout or resistance training like weightlifting, is an effective way to lose weight after postpartum. Also, an effective way to retain muscle mass leads a woman to experience less bone mineral density loss and muscle weakness.
In simple words, following a balanced diet along with an intensive workout is an effective way for weight loss post-pregnancy.
Avoid Sugar and Refined Carbs
Any individual looking for weight loss is mandatory to avoid sugar and refined carbs for the best results. Hence, a woman who is looking to lose weight after pregnancy is also required to avoid sugar and refined carbs as they are enriched in high calories and low in nutrients.
Sugar processed foods are required to be avoided like juice, sugary drinks, cake, biscuits, pastries, sweet spreads, etc.
Make sure to check the ingredients involved in the product you are buying from the grocery store. It is the best way to directly reduce your sugar intake and try eating as much as vegetables, fruits, meats, eggs, nuts, etc.
Keep An Eye On Your Calories
An amount of calorie intake helps in gaining and reducing weight. An intake of more calories can cause a weight gain, while extremely fewer calories can cause a weakness in the body.
Keeping an eye on your calorie count helps you get enough calories with the required nutrition. How to count your calorie intake? If you are looking to do it manually, you can either take a food diary or take pictures to remind you what you have eaten. Moreover, many mobile apps are available on the Play Store and App Store, giving a feature to track your calorie intake. Eat healthy, stay healthy.
Don’t Hesitate To Ask For Help!
Don’t hesitate to ask for assistance, especially when you are a new mother. A new responsibility might give a lot of work along with extremely low stress. According to a study, about 15% of mothers experience postnatal depression. And any type of stress and anxiety will become a significant hazard in your weight loss journey.
Ask for assistance from family and friends to make yourself relaxed and get some exercise. Understand that you cannot handle everything on your own; it’s okay to ask your husband and other family members to take care of your baby.
Moreover, it would suggest finding a motivated and supportive group. Find a weight-loss support group and get engaged with them. You may lose more than you can lose alone.
Exercising is essential, the same as a nutrition enriched diet is. But a woman who has given childbirth is not allowed to do every kind of exercise initially. Everyone has their body structure, so it depends on how much time your body will heal properly. So, it’s better to consult your doctor to understand your body fitment to start your physical activities and your balanced diet.
I have collected five practical weight loss exercises for women looking to lose their weight post-pregnancy.
Deep Belly Breathing
Deep breathing from your belly is quite easy to do. It provides an unavoidable relaxation of the muscles and helps to tone your abs.
How To Do
- Find a peaceful place
- Take a yoga mat
- Sit upright and start breathing deeply
- Tightly hold your abs when inhaling and let me relax when exhaling
- Try doing as much as you can and increase your time gradually as your body allows
Body Liftings Movements
Body lifting movements (Head lifts, shoulder lifts, and curl-ups) help to strengthen muscles and toning abs along with burning calories.
How To Do Head Lifts
- Lie down on your back
- Put your arms along your sides
- Bend your knees with your feet
- Keep inhaling you breathe slowly when relaxing and exhaling slowly when lifting your head and neck off the floor
After getting done with head lifts, the next move you should try is a shoulder lift.
How To Do
- Apply the same position you did for the head lift
- Keeping inhaling and exhaling from your belly
- Raise your head and shoulders and reach your arms towards your knees
After getting done with shoulder lifts, curl-up is the next effective move to opt for.
- Lie in the same position as head lift and shoulder lift
- Lift yourself halfway between your knees and the floor
- Move towards your knees and hold for 2 to 5 seconds
- Don’t forget to inhale and exhale while lifting and laying yourself down
Kneeling Pelvic Tilt
A perfect exercise for belly fat and strengthening abs. It also is known as a proper back pain relief.
How To Do
- Get into an all-four position (wrister underneath your shoulders and knees under your hips)
- Ensure your back is straight and relaxed
- Inhale and stretch your buttocks forward
- Also tilting your pelvis and rotating your public bone upward
- Hold and count one to five
Do 5-10 reps
A useful exercise helps to reduce the risk of incontinence after pregnancy. It also helps in controlling the flow of urine. Must to do.
How To Do
- Lie down on your yoga mat
- Tighten your pelvic floor muscles
- Hold tightly for around 3 to 5 seconds
- Release and relax your muscle
New Moms can do 3 sets of it in 3 different times a day (e.g., 10 reps in the morning, 10 in the afternoon, and 10 in the late evening or night)
Are you unable to find time away from your baby? Understood, it is quite challenging to keep yourself away from your baby is quite stressful, especially in the initial months. Here I am with an exciting exercise you can do with your infant, i.e., a baby glider.
How To Do
- Hold your baby close to your chest
- Do a forward lunge one by one with each leg
- Take a big step and bend your knee
- Return to the starting position and repeat 8-10 times each side
Undoubtedly, your weight will take a lift up if you just have delivered childbirth. And along with weight, extreme level stress will also hit you. Don’t worry, there are numerous ways to get back in your pre-pregnancy weight or even lesser than required. Keep one thing in your mind that; it is essential to lose your weight after postpartum for yourself, staying away from dangerous diseases and better health.
It is equally essential for all the new mothers and their babies. Following the provided useful tips to lose your baby weight.
Stay Safe. Stay Healthy.
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