Being a mother is not easy. It brings lots of additional responsibilities, along with some health issues like Postpartum depression, Hair loss, Skin changes, etc. Gaining weight after pregnancy is one of the common problems in almost every new mother. It is always difficult for a new mom to lose weight while caring for their child. Weight loss after delivery is a process, which requires uniformity and tolerance. Though it is challenging, but not as hard as you think. You have to be patient. In this article, you will get some idea about how to lose weight after pregnancy.
Hurdles For Weight Loss After Pregnancy:-
If you are following a good diet and regular exercise and still Struggling to lose weight after pregnancy, you may know about the causes that may affect your weight loss journey after delivery. So that these can be resolved and you can lose weight quickly.
Lack Of Sleep:-
Sleep and weight loss are closely related to each other, as a new mom you may face sleep deprivation. If you are not getting enough sleep that may be a reason to make weight loss
difficult. When you do not sleep enough, you feel tired and then you may reach for calorie-dense food. According to studies, lack of sleep affects your metabolism, and you burn fewer calories which may lead to weight gain.
Breastfeeding:-
Breastfeeding is very important for your baby’s health, it provides the required nutrition for newborns that will strengthen their immune system and lower the risk of disease in the baby. You should not ignore it anyway.
In some cases, breastfeeding helps with weight loss. But in your case, it may create a different scenario. The hormone prolactin, which is responsible for generating breast milk increases during and after pregnancy till you are breastfeeding your child. It encourages the body to store fat and makes it difficult to lose weight.
Hormonal Imbalance:-
Body after pregnancy is not the same as earlier, Pregnancy causes lots of hormonal changes in your body and it takes time for your hormones to return to normal levels. A lot of women struggle with low progesterone( a hormone needed during pregnancy) in the postpartum period. This can lead to estrogen dominance, it may encourage your body to store more fat, especially around your midsection. You can also face hypothyroid issues, which may prevent your weight loss.
Lifestyle:-
Parenthood affects your lifestyle in many ways. You will learn to function under stress and lots of emotional and physical changes take place. Weight gain during pregnancy is a significant physical change, which is also referred to as baby weight. After pregnancy, everyone wants to lose weight quickly, but If you are not eating your diet properly and not moving your body frequently, it is difficult to lose weight. Lack of exercise and movement may lead to weight gain, and you will struggle to lose weight.
Tips On How To Lose Weight After Pregnancy:-
How to lose weight fast is the primary concern after delivery but you should understand that your body undergoes significant changes during pregnancy and weight gain is one of them. It’s a very natural part as it supports the baby’s growth. It should not be concerning to lose weight as it is a very important part of pregnancy. You should apply a balanced approach to losing pregnancy weight. These ideas will help you to lose weight appropriately.
Set Realistic Goals:-
Do not hurry in the process of weight loss, give time to your body to recover from childbirth. If you lose weight immediately after delivery, your body may not be able to recover. Do not consider any of your role model celebrities for your weight loss. Keep your approach realistic, weight loss depends upon how much weight have you gained during pregnancy. So it will take some time.
Avoid Crash Diet:-
Weight loss journey after pregnancy is not any short-term program. Post-pregnancy diet should be balanced. You have to be patient in this process. Crash diets are very low in calories and after pregnancy, you need more calories to recover. In case, you are breastfeeding you need extra calories for this purpose. Make a healthier choice by reducing a small amount of calories in your diet.
Breastfeeding May Help:-
Studies have shown that breastfeeding may help to reduce weight after delivery.
However, in the earlier stages, you may feel no weight loss, even you may feel weight gain but over time you may notice change in your body. The additional benefit of breastfeeding is, that the mother who breastfeeds her baby may have a lower risk of type 2 diabetes, ovarian cancer, high blood pressure, and breast cancer.
Alcohol Consumption:-
Alcohol provides negligible nutrients and adds extra calories. It may store fat around your organs, which is known as belly fat. If you are on weight loss try not to consume alcohol. In the case of breastfeeding, alcohol is strictly prohibited because its regular exposure may affect the growth and development of the baby. It may cause weakness and drowsiness in the baby.
Complete Regular Water Intake:-
Staying hydrated is very important for weight loss. It will make you feel fuller and reduce your calorie intake. For weight loss exercise is very important and water helps the muscles for their movement. It also reduces the risk of fatigue and cramps. Water helps organs to properly function when they build up during exercise.
Weight Loss Training:-
Following a regular exercise routine may be challenging for you after childbirth. However, the significance of postpartum workouts can not be denied for losing weight after pregnancy. It is one of the most important ways to reduce fat after delivery. In the case of a c-section, wait for recovery then start low-impact exercises like jogging and swimming. After full recovery, you may start your regular exercise. For this, you may consult your doctor.
Exercises At Home:-
You can do some exercises at home such as pelvic floor exercises and belly binding. A postpartum workout will strengthen your abdominal muscles and speed up your weight loss. Getting an abdominal massage will also help you, it will reduce your stress level.
Diet Plan For Post-Pregnancy Weight Loss:-
During pregnancy body naturally gains weight due to various reasons such as the baby, enlargement of the uterus, and extra fat layer to protect the baby. It needs consistency and extra effort to lose weight after delivery. Some home remedies will help you during this journey and make weight loss easier for you.
Food:-
By monitoring your calorie intake you can speed up your weight loss after childbirth. It will ensure that you are taking sufficient calories but not taking more calories than needed. Less calorie consumption takes less time to burn and helps in reducing the postpartum belly. For tracking you can take a diary and make note of your calorie intake. You may also use any mobile app for tracking calories. Some significant foods to lose weight after pregnancy are eggs, avocados, chia seeds, beans, and yogurt.
Include Healthy Protein:-
Including healthy protein in your diet may reduce your calorie intake by decreasing your appetite. According to studies protein may suppress your appetite by reducing hunger hormone ghrelin. Researchers say that the body needs more heat to digest protein as compared to other foods, and for that reason, more calories are burned in the digestion of protein. In this way, protein may help in your postpartum weight loss.
Go For Healthy Snack Option:-
Keep healthy options around you when you are craving snacks. Try to avoid processed and unhealthy snacks. Add some of the best nuts for weight loss in your diet like walnuts, pistachios, almonds, etc. You can also include fox nuts and some air-puffed popcorn in your healthy snacks collection. Your weight loss journey is dependent on your food consumption and making healthier choices will make this process easy for you.
Say No To Highly Processed Food:-
Unprocessed food or whole grains are full of nutrients such as protein and fiber. On the other hand, processed food contains high amounts of sugar, unhealthy fats, and high calories. According to studies these are addictive, which will increase your calorie consumption. In place of chips, fast food, and prepackaged food go for whole grains, fruits, and salad.
Home-Made Drinks For Weight Loss After Pregnancy:-
Preparing some homemade drinks with different ingredients may help you to reduce your fat After pregnancy.
- Boiled water with honey and lemon juice will help to lose weight. It has also some other advantages as well like it may enhance your complexion and purify the blood.
- You can make tea with ginger, cinnamon, and mint. Each of these ingredients has some medicinal properties such as cleansing the digestive system and increasing metabolism. It will help in food absorption in the body which will lead to weight loss.
- A Banana almond milkshake is the most tempting option available for weight loss. It will reduce your craving for other unhealthy snacks and also provide nutrients to your body.
- Boil carom seed with water and consume it like tea. It speeds up metabolism and also helps in bloating.
Conclusion:-
We know that weight gain during pregnancy is natural. After pregnancy, people want to lose weight as soon as possible and come back to their earlier shape. Weight loss after pregnancy is a steady process and it will take some time. Eating a healthy diet and following a healthy lifestyle will help you to lose weight after pregnancy.
FAQS:-
How to lose weight fast after pregnancy without exercise?
Exercise is significant to lose weight after pregnancy, especially to lose belly fat it is non-negotiable. Without exercise, you may lose weight by following a healthy diet and homemade drinks. Managing stress and sufficient sleep will be also helpful.
What causes weight gain after pregnancy?
There are various reasons for weight gain after pregnancy such as lack of sleep, postpartum stress, hormonal imbalance, and lack of self-care timing.
How to safely lose weight after pregnancy?
By implementing home remedies and exercising regularly you can safely lose weight after pregnancy. You have to control your calorie intake and consume enough water.
How Can I lose weight after pregnancy?
After 6-12 months of delivery, you may start your weight loss journey. But before starting that, consult your doctor and get permission. Only your doctor completely understands your health condition and can suggest the best option for you.
Does breastfeeding help lose weight after pregnancy?
Breastfeeding may help you with weight loss after pregnancy because it burns your calories.
However, according to studies in all cases, breastfeeding may not help rather it increases weight.
How to lose weight after a c-section?
Eat food rich in fiber and protein like whole grains, vegetables, and fruits. Drink lots of water and keep account of your calorie intake. Implementing these ideas will help you to reduce your weight after the c-section.