It’s usual for a woman to put on weight during pregnancy. But what’s important is to lose weight after pregnancy. If you have been cautious (or lucky by sheer chance!), you will need to lose only about 5 -10 Kg weight but if you had been careless (or unlucky), you may need to lose about 15 to 18 Kg weight after pregnancy.
Take a gradual approach.
Yes, your body gained weight for a reason and it took nine months to gain all that body fat. Now, if you don’t give your body a little time, you would be in trouble. Your body needs to get ready before you start losing weight. So, don’t be in a hurry, just watch what you eat and move your body properly.
In fact, in the first month after pregnancy, do not worry about losing weight. In this period, you have already lost some weight, the weight of the baby, the placenta and the amniotic fluid, you have lost all of them. You are already lighter than before. Even after this period, you will lose some weight of the extra fluid over the next few weeks. Once all these weight go on their own, it is then when you need to put extra efforts to lose weight that you gained during pregnancy.
However, you should lose all that extra weight within 6-12 months after you give birth to your baby. Aim for losing 1 pound every week starting after 6-8 weeks of giving birth to your lovely baby. If you don’t lose weight within this period, you may have to retain that extra fat for longer.
If your pregnancy started with a normal weight and you gained the average 25-35 pounds (about 11-16 kg), you won’t need more than 2-3 months to lose all that pregnancy fat provided you monitor what you eat and how you move your body. On the other hand, if you had been obese even before pregnancy then you might need to work more upon your body for some more months to get back into shape.
There are just 3 things that tremendously help you lose weight after pregnancy:
The first two things are needed to lose any kind of weight and not just that which is gained after pregnancy. The third one, however, is specific to pregnancy weight gain.
You don’t need to go on extreme diet to lose weight after pregnancy. You just need to bring in small changes in your daily food habits. These changes should focus on including more nutritious foods in your diet and excluding the empty calories from it.
Yes, diet is not the fad diet or crash diet. It means having healthy diet which includes more nutrition and less of junk foods.
If you are eating healthy yet not losing weight, you must watch what you are drinking. Sweetened and artificial beverages add calories to your diet and you don’t even realize this.
This is a must. You must be physically active if you want to lose weight. Yes, even after pregnancy. Gone are the days when your mom or grandmother would restrict you from moving from your bed. You can start walking just after giving birth. However, if you have had certain complications during pregnancy, it is always recommended to consult your doctor whether or not you can move your body after pregnancy? And if yes, how much strenuous exercise can you do and after how many days? Obviously you can’t lift weight just after giving birth. But you can always ask your gynecologist as to after how many days can you start doing vigorous activities to lose weight.
Apart from walking, you can move your body in many other ways:
What is unique in the efforts to lose weight after pregnancy is that you can do so while your baby breastfeeds.
If put simply, breastfeeding burns calories and thus it is helpful in losing weight after pregnancy.
Did you know, women who breast feed their babies, burn approximately 500 extra calories in a day. This comparison is with those women who are not breast-feeding.
However, breast feeding is not essential to lose weight. You can lose weight just by having healthy diet and exercising. Nonetheless, breastfeeding can boost the rate of fat loss. So, it’s on you whether you want to breast feed your child or not. By the way, breastfeeding also ensures best nutrition for your baby.
In a study, it was found that mothers to newborns who slept less than six hours faced more difficulty in losing weight after pregnancy. Those who slept for seven hours or so were lucky to lose weight easily when compared to sleep deprived moms.
When your body doesn’t get enough sleep and rest, hormones like cortisol and other stress hormones are released inside the body. One of the side effects of these hormones is weight gain.
There’s one more reason why lack of sleep might hamper your weight loss efforts after pregnancy. When you are tired and sleep deprived, you are not able to move your body. Also you do not feel like putting efforts to have healthy meals. You eat whatever you get a chance to lay hands on. After all, you are already tired and how can you employ your mind and body to follow healthy habits!
So, sleep a little more though it is quite difficult with your baby who demands all your attention all the time.
Losing weight after pregnancy is not that difficult. It just needs a will and the right efforts to do so. Eat well, move your body and breast feed your child while you remain relaxed. All this is quite a good combination to lose weight after pregnancy.