After carrying a baby for nine months, you’re bound to gain weight. Although childbirth will guarantee you around a 5-kilogram weight loss, your body won’t be the same as pre-pregnancy.
A study has found that some women retained around 1 – 3kg of their weight from pregnancy. If you have been struggling on your postpartum weight loss journey, check out these five tips on how to lose pregnancy weight and see the results for yourself!
1. Set Realistic Goals
Postpartum weight loss isn’t that different from regular weight loss. However, take note of several factors that influence your weight. Several studies have found that women have retained some of their pregnancy weight even postpartum.
Before you start on any postpartum diet and exercise plan, set your expectations and do your research. Your body has undergone many changes throughout your pregnancy that it will affect your metabolism, diet, and activity level.
Setting realistic goals for yourself does not necessarily mean lowering your standards. It just means that you should give yourself enough time to reach your goal weight. Moreover, staying realistic would put less pressure on your journey.
Read more: Your Guide To Postpartum Care
2. Don’t Rush
You shouldn’t rush into losing weight right after giving birth. It would take much longer if you lose weight too soon. It may be tempting to jump right into your new diet and exercise routine but it’s best if you hold it off until your 6-week checkup.
Moreover, if you’re breastfeeding your baby, wait until your baby is around two months old. Your body needs to have a stabilised milk supply before you decide to cut down on your calorie intake.
3. Mind What You Eat
Health experts encourage mums to go on a diet after delivery. Doing so would help your body repair itself after giving birth. Listed below are some of the most important nutrients in the best postpartum diet:
Each diet varies from one mum to another, but these are the general standards that you should follow for proper nutrition:
If you’re nursing, you would need to eat more healthy food. Eat a complete diet that has the following nutrients and components. Remember, what you eat is essentially what your baby is absorbing in breast milk as well.
Always avoid crash diets at all costs. These would be tempting as these promise huge weight loss in a short amount of time. However, you should allow your body to recover at a steady pace while also receiving proper nutrition.
4. Create An Exercise Routine
As a new mum, most likely you wouldn’t have time to insert exercise into your schedule. In between breastfeeding, housework, and general baby care, how could you even think about exercise?
However, exercise doesn’t just mean full-body workouts at high intensity. You can start by walking around your neighbourhood and increasing your pace as you get used to it. You can also add more weight training into your routine at home by lifting small weights little by little.
Incorporate your exercise routine slowly into your lifestyle. Your body is still recovering from childbirth so take it easy on yourself. As you continue doing it day by day, you can then increase the intensity of your workouts.
5. Get Enough Sleep
This is much easier said than done, but the effects of sufficient sleep will make you want to get more of them. Several studies have shown that getting plenty of sleep helps in postpartum weight loss in a number of ways. Health experts recommend that you should get at least seven to nine hours of sleep every day.
You wouldn’t be compelled to eat many high-calorie and sugar foods for energy as you would be feeling rested from a good night’s sleep. Moreover, your metabolism would work normally as compared to when you have messy sleep cycles.
Try taking a nap in between housework or when your baby goes to sleep too! Doing so would help you retain sufficient energy levels throughout the day and would also keep your cravings at bay.
In A Nutshell…
Your body will continue to change after giving birth and you must adjust to these changes at the right pacing. Otherwise, you may end up being counterproductive and gain more weight.
With these five surefire tips on how to lose pregnancy weight, you’re bound to get results healthily! Always remember to do it for the sake of your health and your baby’s!
How’s your postpartum weight loss journey so far? Share your experience with us in the comments section!