How To Lose Weight After Pregnancy? 11 Incredible Tips

Pregnancy is a wondrous experience that the female body undergoes. The body undergoes several changes to accommodate the life growing within.
 
One of the major changes the female body undergoes is gaining weight after pregnancy. On average most women gain weight in the range of about 10kg to 13 kg during pregnancy. All new mothers might have wondered about how to lose weight after pregnancy.
 
The biggest challenge that many women face is postpartum weight reduction. Women often worry about how to shed the extra pounds post-giving birth. Most women scour the internet or seek guidance on how to lose weight after pregnancy.
 
Postpartum weight loss is a crucial journey and must be undertaken with care. One must not pursue any strenuous exercise routines or bizarre diet plans either. Several important factors, like ample breast milk production, must be kept in mind. While trying to lose weight after pregnancy.
 
If you are also on the quest to find out how to lose weight after pregnancy, then rest assured you are in the right place.
 
Read on. To find out the intricacies of weight gain. And changes during pregnancy, and the effect of all these on the body.
 
We will give you the right tips and remedies on how to lose weight after pregnancy, that too healthily and naturally.

Weight Gain During Pregnancy

Before we delve into how to lose weight after pregnancy. Let us look at the ideal case of weight gain during pregnancy.
 
Most weight can be attributed to the baby’s growth; the growth reason is the fat cells stored by the body. These aid in the production of breast milk postpartum. With each passing month, weight gain must occur gradually.
 
Most women usually gain the most weight during the 2nd trimester of their pregnancy.
 
In the 3rd trimester, the pregnant woman might gain weight slowly. But the baby’s weight increases due to rapid weight gain and growth of the baby.
 
By being mindful of what you eat and not overeating, weight gain during pregnancy can be ensured to be healthy. This also makes postpartum weight loss efforts easier and faster.

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

Ensure that you do not set unrealistic goals for postpartum weight loss. It can take quite some time to bounce back and reach the normal weight. In addition, there might be other changes in your body. Be prepared to face them and embrace your body.
 
The extra pregnancy pounds will take some time to come off. Taking the right steps and leading a healthy lifestyle will help you lose weight. Women lose weight right after the baby is born. While you might not reach your pre-baby weight immediately, the extra weight can be lost in about a year.
 
If anyone offers advice on how to lose weight after pregnancy in an alarmingly short time. Know that it is not possible or healthy.
 
Let us look at some tips and methods on how to lose weight after pregnancy correctly.

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.

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Photo by tan4ikk1 via unlimphotos

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

This is probably a no-brainer. Exercise interventions are often prescribed as the panacea. Not just for losing the baby weight but also for anyone trying to lose weight, for that matter.
 
Well, the list of how to lose weight after pregnancy is incomplete without exercise.
 
Exercise is one of the best remedies to promote healthy weight loss. Moreover, some light physical activity during pregnancy can be good. It helps to promote rapid weight loss after giving birth.
The best bet to lose weight is to follow a balanced diet and exercise regularly.
 
You can lose fat without muscle loss with regular exercise.
Portrait of happy pregnant woman doing stretching exercise at home
Source: Depositphotos
 
Try to eat a tiny amount lesser and less bit more every day until you are fully ready to start the loss journey.
 
It could be tempting to force oneself into a demanding program to lose weight quickly.
 
Rapid weight reduction, however, is harmful to your body and unhealthy.
 
Regular exercise is a surefire way to burn calories without causing your body to crash and burn. During the postpartum period, women can’t afford to reduce calorie intake. Exercise hence helps to lose weight safely. It helps burn extra calories without depriving the young mother. Physical activities are equally important during pregnancy as well as after giving birth.
 
Well, choose exercises carefully, especially during gestation. Never do intense physical activity like strenuous gym workouts. Instead, choose a relaxing physical activity like Yoga or stretching. These provide flexibility to the body and aid in weight loss after giving birth.
 
So start exercising right from the gestation period. Physical activity makes postpartum weight loss easier. It is also believed to ease the difficulties that can arise during childbirth.

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.

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Photo by oksix via unlimphotos

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.

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Photo by PixelsAway via unlimphotos

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.

A bowl of vegetable salad - something that is usually consumed by people who go for crash diet to reduce calorie intake.
Source: Depositphotos

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.

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Photo by Ilianesolenyi via unlimphotos

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.

Young mother with little baby in sling drinking water at home
Source: Depositphotos

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.

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Photo by tan4ikk1 via unlimphotos

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.

Future mother refusing glass of wine against brick wall. Alcohol abuse during pregnancy
Source: Depositphotos

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.
Pregnant woman drinking orange juice to stay hydrated.
Source: Depositphotos

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.

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Source: Depositphotos

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.

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Source: Depositphotos

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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