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Weight Gain During Pregnancy
Ideal Range Of Weight Gain For Women
Before we dive into how to lose weight after pregnancy, let us know the usual weight gain patterns for pregnant women. Listed below is the ideal range of healthy weight gain recommended for women depending on their pre-pregnancy weight.
- Underweight – About 12kg – 18kg
- Healthy weight range – About 11kg-16kg
- Overweight – About 6kg-11kg
- Obese – About 4kg-9kg
Be Realistic
The Journey To Healthy Post-Pregnancy Weight Loss
While losing weight after pregnancy might seem daunting, it is not as overwhelming as it may seem. As long as you take the right steps, it is indeed easy to lose the gestational weight gain with ease and care.
Before moving to the solutions for how to lose weight after pregnancy, know how the weight loss will happen with time. The initial weight loss happens when you give birth. A good part of the pregnancy weight is contributed to by the baby’s weight, the placenta, and the amniotic fluid. Once delivery of the baby happens, all of this weight is lost. The placenta alone weighs about a pound and a half.
So why wait? Let us delve into healthy ways how to lose weight after pregnancy!
1. Exercise
2. Breastfeeding
Breastfeeding is vital not only to the baby but to the mother as well. Breastfeeding burns more calories as well and contributes to losing more weight.
Every new mother wondering about how to lose weight after pregnancy might have heard the advice just to breastfeed. The reason behind this is that to produce breast milk, your body requires you to burn between 400 and 500 calories each day, which come from both your diet and the fat you accumulated throughout pregnancy.
Some mothers can use that increased calorie utilization to assist them in returning to their pre-pregnancy weight.
Additionally, breastfeeding encourages the release of hormones that aid in uterine and postpartum belly reduction.
The health benefits of breastfeeding are several. Apart from being the sole source of clinical nutrition for babies, the mother’s milk also contains important health benefits like disease control, nutrients, and immunity to the newborn.
A Harvard medical school systematic review has discovered that breastfed newborns are at a lower risk of sudden infant death syndrome than those who have not been breastfed.
So, breastfeed your baby to lose weight and get back in shape.
3. Watch Your Diet
Again, a vital step to not only weight loss but also overall health is following a healthy diet.
The maternal diet will also decide the quality and quantity of breast milk available to the baby.
The food intake during pregnancy must also be placed under systematic review to avoid excess weight gain and remain in the healthy pregnant weight range.
Even after giving birth, commit to eating healthy foods like whole grains and lean protein to facilitate and promote faster postpartum weight loss.
Eat foods high in dietary fiber, low in sugar, and high in saturated fat. Also, avoid highly processed foods.
Postpartum weight loss can be rendered much easier if you stick to eating healthy food rich in nutrients and monitor your calorie intake.
Healthy eating is essential to postpartum care, making losing weight and reaching the pre-pregnancy weight easier. Eat a balanced diet rich in all vital nutrients as well as fiber.
After giving birth, it is possible to feel hungry and tired constantly due to the stress of caring for a newborn and breastfeeding.
You might also have cravings and the urge to gorge on something during and after pregnancy. In situations like these, do not eat junk foods and processed foods high in saturated fats. These are not only unhealthy but also lead to postpartum weight retention. Instead, turn to healthier foods. Always keep healthy snacks handy, especially when you are out and about.
The ease of postpartum weight loss depends on how much weight you gain during pregnancy.
4. Do Not Crash Diet
While it is imperative to eat healthily and watch your diet, do not resort to crash dieting. It is detrimental to the mother’s and, ultimately, the infant’s health.
While looking up remedies on how to lose weight after pregnancy, do not fall into the trap of crash or fad diets. Rather, eat in moderation. Certain popular diet regimes limit specific types of foods and hence essential nutrients.
They will make you lose weight at first, but those initial pounds lost are temporary and will return.
Other weight you lose when on a crash diet might not be fat but muscle.
Any weight you lose while on a crash-and-burn diet will return once you resume your regular eating schedule.
5. Consume Superfoods
Your body requires the most nutrients possible when you’re a new mother, especially if you’re nursing.
Pick foods that are low in fat and calories and high in the nutrients the body requires.
One such superfood is fish because it contains a lot of DHA. It is a necessary omega-3 fatty acid that supports the growth of a baby’s brain and neurological system.
Cold-water fish, like salmon, sardines, and tuna, are the richest providers of DHA.
Since they are rich in calcium and essential for maintaining healthy bones, yogurt, and milk are considered superfoods. Not to miss the protein content in it.
Beans, chicken, and lean meat are abundant in protein and fiber and low in fat.
They are healthy and help you feel satisfied for a longer period.
6. Adequate Water-Intake
Drinking water and staying hydrated help the body be healthy. Drinking adequate amounts of water helps in promoting weight loss. How much weight you lose depends on how much care you take after the baby’s delivery.
Enough water intake prevents dehydration and promotes overall health, helping your weight loss journey. It also curbs hunger and speeds up the metabolism also. While following the remedies on how to lose weight after pregnancy, never shy away from being super hydrated.
7. Sleep
Sleep can be a rare phenomenon, especially with a newborn. However, sleeping enough is necessary for weight loss after pregnancy. Try to gain some shut-eye when the baby is sleeping. Take the help of other family members so that you can catch up on your sleep.
While discussing steps on how to lose weight after pregnancy, one can never leave out sleep. Sleep is necessary not only for weight loss but also for the health of your body. Lack of sleep can lead to you feeling tired. Make sure you squeeze in some time to regain lost sleep.
8. Avoid Alcohol
While it is known that expecting mothers should abstain from alcohol, it is also important that new mothers do not consume alcohol.
Not only is it unhealthy for both mother and baby, but it can also make weight loss difficult postpartum. Alcohol also tends to give rise to edema or swelling.
9. Some Tips To Follow
Here let us look at some incredible tips on how to lose weight after pregnancy in an appropriate manner.
- Don’t miss any meals. Many new mothers neglect to eat when they have a baby. You will be low on energy if you don’t eat, and it will be unhelpful if you try to shed weight.
- Consume five to six modest meals and nutritious snacks throughout the day instead of 3 huge meals.
- Never skip breakfast. Even if you don’t typically eat breakfast, fall into the habit of having it. You’ll have more stamina and energy to start the day and won’t get exhausted quickly.
- Cut down on the speed while eating. It is much easier to realize that you are satiated if you eat slowly and mindfully. While you might feel the urge to multitask, focusing on your meal will reduce the likelihood that you may overindulge.
- As already mentioned, swap your junk snacks for healthier versions. Load up on protein-rich, and fiber-intensive foods, like apples, dipped in homemade nut butter, whole grain toast, vegetables with healthy hummus, or tahini dips. These are not only delicious but rich in iron, calcium, and other vital nutrients.
- Always keep a bottle of water handy. When you feel thirsty, always drink water. If you fancy some other drink, stick to healthy ones like cold-pressed vegetable juices. These can be consumed by pregnant women as well. Try to drink a minimum of 1.5 and 2 liters of water daily.
- Cut down on fruit juices, sodas, and drinks with too much sugar. They increase calorie intake and can slow down weight loss.
- Instead of drinking fruit juices, consume fruits as such. When juiced, fruits lose all their fiber content and essential vitamins and minerals. Fruits also have lower calories when consumed whole.
- Stick to baked and broiled foods rather than fried ones.
- Be mindful of what you eat, do not indulge in highly processed foods and junk foods that give just empty calories and no nutritional benefits.
10. Give Yourself Time
While you might feel the need to quickly work on the tips on how to lose weight after pregnancy, do not hasten into it. Your body requires time to heal after giving birth. It may take longer to recuperate if you lose weight too quickly after giving birth.
Wait to start working on your weight until after your 6-week checkup.
If you are nursing, you should keep making significant calorie reductions until your infant is at least 2 months old and your milk production has become normal.
Aim for a weekly weight loss of approximately one and a half pounds.
Once your healthcare physician has given you the all-clear for regular physical activity, you can do this by eating a balanced diet and adding exercise to your routine.
Compared to before pregnancy, breastfeeding women require roughly 500 extra calories each day.
Get these calories from nutritious foods like vegetables, fruits, and lean meats.
Never cut down below the minimum amount of calories needed by the body.
11. Seek Help
It is common to feel overwhelmed and exhausted post-baby birth. If you feel like you are being drained, seek professional help. The help of human services can be sought if need be. Otherwise, consult a doctor or dietician who can help you how to lose weight after pregnancy.
If weight loss is becoming a nightmare for you, it is better to seek help for your mind’s well-being.
Weight loss postpartum can be a long journey, and it can feel tiring. Know that you are not alone and take the help if you need it.
Conclusion
Now that we have seen how to lose weight after pregnancy, here are a few words to keep in mind.
This is a process that is bound to take some time. Give it time.
Weight loss after giving birth is something that bothers a lot of women. Most women might be looking for ways how to lose weight after pregnancy. While it is natural to feel the urge to lose weight fast, know that postpartum weight loss is a journey and can take its own sweet time.
Do not lose hope. Follow these steps and lead a healthy lifestyle and never give up.
FAQs
1. What is the best and quickest way to reduce weight post-pregnancy?
Gaining a considerable amount of weight after pregnancy is quite common. However, a balanced diet and regular exercise can help new moms to reduce their weight.
2. How long does it take for women to lose postpartum weight gain?
Losing weight after pregnancy can be quite difficult and it takes up to 6 months for new mothers to go back to their original weight.
Last Updated on by Janhavi Ramesh Kowligi
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