You are now embracing your child and you must be prepared to enjoy life as a mother. While childbirth is one of the best gifts the world has given you, it has something else you might not like much, yes post-pregnancy overweight that you definitely hate and dealing with your losing baby weight.
It’s natural that you want to reduce your pregnancy weight gain, but you need to make sure you do it the right way. Instead of going through tough diets that can harm you and your baby, it is best to take a safe and natural way. Here are some tips to help your losing baby weight.
Factors That May Affect Losing Baby Weight
There are several factors that may affect your weight loss process during the year following delivery:
After the age of 5, every tenth of your age increases your basal metabolism by about 2%. This means you will consume less energy and burn less fat after you are 5 years old.
Your diet is one of the most important determinants of how quickly you lose weight. When you consume more protein instead of carbohydrates and eat a fuller serving of breakfast, you burn more calories as your metabolism increases and your body’s metabolism improves.
3. Physical activity
It is natural that the more you exercise, the more calories you burn.
4. The natural level of body metabolism
This indicator is influenced by genetic factors. Also, remember that if you have gained more than 1 kg during pregnancy, you will need from 2 to 6 months more time to find the right fit again.
Lactation And Losing Baby Weight
In addition to the one hundred benefits of breastfeeding for a mother, breastfeeding helps your baby return to her previous level and lose some of her postpartum abdominal weight.
Contrary to what many women imagine or have heard from their mothers and grandmothers, you really don’t need to eat or gain weight as much as two people during lactation. Breastfeeding requires about 1kg of energy per day, which means that if you do not eat too much and are on a balanced diet, you can lose about two to two and a half kilos a month.
In addition, lactation stimulates the secretion and release of hormones in the body whose function is to shrink the uterus and restore it to pre-pregnancy size.
You may not want to breastfeed for more than six months for any reason, but don’t worry. As soon as the baby is weaned, your appetite will decrease. This process is completely natural and actually the body’s way of adjusting the amount of food it receives. So please listen to what your body says!
20 Best Tips For Losing Baby Weight – Postpartum Weight Loss
1. Eating Meals Regularly
You may think that eating less will help you lose weight faster, but unfortunately, this will lead to a completely opposite result.
When you are a new mom you have enough to worry about, so stress levels may rise, not eating properly can be combined with stress and lead to more weight gain.
Make sure you follow a healthy and balanced diet and never eliminate food from your daily diet.
2. Multiple But Small Promises
Instead of eating three large meals a day, divide your meal into six meals a day. Eating six meals instead of three large meals means you won’t go hungry between meals. Keep the promises small so you don’t feel overwhelmed at once.
3. Look For Foods That Are Low In Calories
When you are a new mother, your body needs a lot of nutrients to return to its healthiest state and also be able to produce enough milk for the baby.
Instead of eating low-fat foods that only make you feel full, look for high-quality foods. Eat foods that are high in omega-3 fatty acids, calcium, protein, and fiber, such as salmon, sardines, tuna, lean meats, poultry, eggs, beans, whole grains, yogurt, and whole grains. Limit high-calorie foods.
4. Provide Body Water
Make sure you drink at least eight to ten glasses of water a day, which will help remove all toxins from your body.
Drinking water and fluids in addition to providing the body with water also speed up metabolism, which affects weight control.
In addition to the different types of fluids in your daily diet, there should be milkshakes, smoothies, soups, stews, fresh fruit juices and the like.
5. Start Exercising
When you are a mom, there are many things to look out for, so adding exercise to your daily routine is also important.
Talk to your doctor to tell you exactly when you are ready to return to exercise. Focus on simple, basic exercises to get started, so you don’t feel too tired and don’t hurt yourself during exercise.
Some of the exercises you can try include walking, jogging, swimming, aerobics, yoga, and more.
6. Practice With Baby Weight
Certainly you don’t have time to go to the club and it’s still a little early for heavy dumbbells. You can use that trick instead to make weight loss go faster.
Hold your baby close to your chest tight, and sit this position several times a day and then get up. Get your doctor’s approval before doing this exercise. Another way to do this exercise is to lie down on the floor and move the baby up and down.
7. Take Care Of The Snacks You Eat
As a newborn and breastfeeding baby, your body is prone to feeling hungry sooner than ever. This means you can go out to snacks more than ever during the day.
What you eat as a snack can both increase and decrease your weight.
Include healthy snacks on your snack list, including nuts, fruit pieces, whole grains, yogurt mixes and more.
8. Reduce Your Stress Levels
Being a mother carries with it a set of responsibilities and pressures. Sometimes feeling helpless and stressed is something natural.
Stress can negatively affect your weight loss, so reduce it as much as possible. Ask your spouse to take care of the baby for a while and be a little self-sufficient at this time. Do whatever it takes to calm you down during this time so that the stress can come down.
read this article to get control of your stress and anxiety: Can Stress Cause Weight loss and Gain? – The Best 49 Anxiety Tips
Yes, dancing is fun for you as well as helping you burn calories. Make music for yourself, whatever you and your child enjoy and then dance together.No matter what moves you want to make, just move on and enjoy.
10. Eat Yogurt
Whenever you are tired or bored, go for yogurt instead of sugary foods, you can even change it a little in a healthy way.
Add some fruit or yogurt to the yogurt, then place it in the freezer to freeze. Whenever you crave something sweet, you can eat some of this frozen yogurt mix.
11. Eat At Home
Eating out is sometimes not bad, but try to eat at home and at home as much as possible.
Eating out can be tempting and make you eat foods that are not good for weight loss. Eat only once or twice a week at most.
12. Drink Water Before Meals
If you always eat more food than you need and feel bloated, drinking water before meals can be a problem.
Drink a glass of water slowly before you start the meal. This will take up space in the stomach and you can eat as much food as you need instead of eating too much.
13. Disconnect extras
There are always times when we eat for no reason, you need to identify and prevent these situations. You can remove fats and unhealthy foods from your diet and replace them with clever and healthy choices.
If you prefer sandwiches or salads, avoid high-fat cheeses and sauces. Avoid side dishes like fried potatoes. Instead, you can use cooked vegetables, yogurt, and olive oil.
14. Eat early
Try moving your dinner time to the end of the night instead of the late night. If you may have dinner between 7 and 7:30, you have finished eating before 8 am. This will speed up your metabolism and help you lose weight.
If you have to stay up late, drink a glass of milk or a cup of green tea.
If you may have dinner between 7 and 7:30, you have finished eating before 8 am. This will speed up your metabolism and help you lose weight. If you have to stay up late, drink a glass of milk or a cup of green tea.
15. Walk whenever you have the opportunity
In addition to adding exercise to your daily routine, you should also consider walking. Try to walk as far as you can, even if you have hugged your child.
You can walk in the park with your child, shop side by side in the store, and many other things that are good for your health and happiness for your child.
16. Stay motivated
If you have a beautiful dress from your slimming season, keep it in front of your wardrobe, where you can see it regularly. When you know what dress you want to fit in, your motivation will go up and you will move more towards the goal.
Dear Moms, Weight Loss After Pregnancy Takes Time So Help Yourself With The Right, Clever Choices And A Little Hard Work. Patience and perseverance are two key principles in this way, so keep doing what you started. Talk to your doctor before doing anything and get his or her confirmation that he or she is healthy.
17. Give yourself time
You’ve added this weight over a 9-month period, so don’t expect to lose it just a few months after birth. The first year after childbirth is the most difficult period and reducing overweight is a bit time-consuming.
If you do not see much change in your weight, you should not lose focus. Keep up the work you did to lose weight and make sure you make the right decisions. Don’t get stressed and depressed. Instead, keep yourself motivated and know that you will finally get what you want.
The first year after childbirth is the most difficult period and reducing overweight is a bit time-consuming. If you do not see much change in your weight, you should not lose focus.
Keep up the work you did to lose weight and make sure you make the right decisions. Don’t get stressed and depressed. Instead, keep yourself motivated and know that you will finally get what you want.
18. Buy smart
When the temptation is right in front of your eyes, it will be hard to ignore it. Make sure you don’t miss out on high-calorie foods such as chips, ice cream, cakes, and other high-calorie snacks.
If you feel that seeing your favorite food in the store makes you want to buy it, ask your spouse to make the purchase and don’t go it yourself.
19. Don’t overdose on caffeine
You might think that a cup of coffee is the best thing to get rid of fatigue and sleepiness, but excessive consumption can have a negative impact on your weight loss.
It is the best drink for you during lactation and even afterward, try not to drink milk with coffee or cocoa or to drink such beverages after or before consuming milk. The use of demos is a good alternative to drinks containing caffeine.
20. Get enough sleep
When you have a newborn baby you cannot sleep for eight hours, but you should be careful not to fall asleep.
Not enough sleep can negatively affect metabolism and control the weight loss process.
Insomnia And Weight-Loss After Pregnancy
It’s no surprise that a newborn mother may have a bit of a sleep deficit when she is one year old, but if your condition gets out of control and your sleep deficiency becomes serious, your weight loss will probably stop.
Due to insomnia, the level of cortisol increases in the mother’s body and this can disrupt metabolism.
Since mothers need to wake up several times during the night to nurse or breastfeed the baby, it is not very possible to manage the lack of sleep and thus manage the increased cortisol caused by it. So try to avoid stress, excessive caffeine intake as well as heavy exercise so that the level of this hormone in your body is not higher than it currently is.
3 Reasons To Stop Losing Baby Weight
1. Good Foods
Healthy eating is key to success in breastfeeding as well as weight loss after pregnancy, but all good foods have calories, and eating too much will slow down or stop losing baby weight process.
2. Inappropriate physical activity
Newly born mothers should be very lucky to find enough time and energy to exercise. It is usually advisable for women who have had a vaginal delivery to wait between two and three weeks to resume exercise and physical activity but be sure to consult your doctor before returning to the gym. Intense and very fast postpartum exercise can cause side effects for the mother and thus stop the weight loss process.
You may not feel very thirsty, but it’s best to drink water throughout the day. Drinking water both prevents dehydration of the body and prevents overeating, cramping, and pawing.
In addition, studies have shown that consuming enough water throughout the day can increase your body’s basal metabolism and burn more calories. Many mothers ask if 5 glasses of water are enough.
There is no definite reason, so it is best to pay attention to the color of your urine rather than counting the number of glasses of water you eat during the day. Urine should be colorless and odorless, so whenever you feel that your urine color is dark, your body needs water.
Is It Time To Take A Diet?
No woman likes to be asked what day she carries weight, especially if she had dropped two or three weeks ago! It may be strange, but during the first six weeks after delivery, you may still look like a pregnant woman who is six months pregnant.
(And what is harder for a mom to lose weight ?!) Well, is this a good time to start a weight loss diet? It depends on whether or not you intend to breastfeed your child. There is, of course, a general rule: the first six weeks after delivery is not a good time to limit calories in any way, as well as lose weight.
In fact, Losing weight is strictly forbidden during this time. If for any reason you do not intend to breastfeed your baby, postpone the weight loss program until the seventh week after delivery, and if you intend to breastfeed, postpone the program to the sixth month after the baby is born.
However, during this time you must be under the supervision of a nutritionist to avoid becoming overweight during breastfeeding or eating less than obesity and obesity and undermining your baby’s health.
How can we accelerate the process of losing baby weight without getting overly stressful diets? Raising protein intake is the solution that has failed his test.
Remember to use low-fat sources of protein such as chicken breast, fish, egg whites, and so on. Using foods such as vegetables that are large in volume but low in calories is also helpful.
Keep a special eye on calcium in the weight loss process. Studies have shown that increasing calcium intake in a diet helps better control weight. Remember, if you intend to consume calcium through milk and dairy, you should choose low-fat varieties.