After the delivery, all new mothers must try to return to their pre-pregnancy weight in a duration of six to twelve months. Typically, women lose half of their baby weight merely six weeks after the delivery. The remainder will usually wear off in the next couple of months. Breastfeeding certainly helps you shed postpartum weight. In addition daily exercise and diet, too, can be helpful.
Set realistic goals
The celebrity stories and magazines may make you believe that shedding off pregnancy weight takes time. However, following a 2015 study, seventy percent of women were relatively heavier a year after their delivery than during pregnancy. Of these women, forty-seven percent weighed approximately ten pounds more in a year, and twenty-five percent of them kept on about twenty more pounds.
‘New mothers should know that the degree of weight you gain may not be the same as others. So, based on the gained weight, you can plan your weight loss process. A realistic goal would be to shed about 10 pounds in a span of 1 or 2 years.
However, if you put on more than a few pounds, then there is a good chance that post-delivery, your body might be slightly heavier than it was before pregnancy. However, with a good workout regime and a diet plan, you can certainly reach your healthy weight loss goal,’ comments Maira, an online educator who offers engineering assignment help services.
Get your partner’s support.
Naturally, when you are trying to lose weight alone, it is going to be difficult. So, sit down with your partner, and discuss your weight loss plan with them. First, you need to get rid of all the unhealthy foods from your diet.
Further, include only healthy meals and snacks in both of your diets. There is also an array of activities that both of you can do together to exercise and unwind. Some such activities include going for walks together, joining swimming classes, and alike. It is always easier to materialize a goal when two people are doing it together.
Back in the day, women were advised to wait for a minimum of 1.5 months before exercising again. However, now the doctors’ advice against it. Generally, women who were physically active during their pregnancy and had a normal vaginal delivery find it relatively safe to start with light exercises in a few days from the delivery or as soon as you feel that your mind and body are ready for this exertion.
On the other hand, if you had a complicated birth or a C-section, you must speak to your doctor before beginning your workout. However, typically it is safe to commence your workout plan about four to six weeks post-delivery.
However, when you start with a workout and exercises, there are certain things that you must take into consideration. These include:
- Breastfeeding – If you are a lactating breastfeeding mother, you must feed your baby before starting working out. It will prevent any discomfort resulting from engorged breasts. Also, when you work out, wear a sports bra.
- Begin slow – You can start with a simple exercise, which strengthens your major muscle groups, such as the back muscles and abdominal muscles. Then, over time, you can increase the intensity of your workout. Before you indulge in a high-intensity workout, do a moderate-intensity workout, too, for a while.
- Include your baby – If it is getting hard for you to find the time to work out, try to include your baby in your regime.
‘A part of my workout routine is walking 10000 steps in a day. So, I usually take my little one on the stroller and go to a nearby walk to complete my steps,’ comments Linda, an educator who offers assignment help Sydney services.
- Have some company – If you have any new moms in your circle, you can take them along for walks. You can even take a postpartum exercise class. Working out with others is an excellent way to stay motivated.
Before you start your workout, during the workout, and after you are done working out, you must drink adequate water. This can help you stay hydrated. At any point, if it is hurting beyond what you can handle, stop. Do not overdo it, and take it slow.
Breastfeed the baby
Breastfeeding is also an excellent way to shed off the weight gained during pregnancy. It is because when you breastfeed your child, the fat cells stored in your body get into action. Breastfeeding also utilizes the calories from the food you eat. So, if you are patient, you may lose all your baby weight naturally by merely breastfeeding.
‘If you are breastfeeding, you must consider losing weight gradually. Do not follow a fad diet or a rigorous workout plan, as your milk production may be affected. You can consider losing anywhere between 1-1 and a half pounds every week. This won’t intervene with your milk production,’ comments Gracia, an associate with EduWorldUSA.
Consume a healthy and a balanced diet
Please understand and always bear in mind, losing weight is not equivalent to following a crash diet. If you happen to lose weight by following a fad diet, you might end up regaining all that weight back. Thus, it is important to ensure that you get adequate calories via healthy foods. In addition, you will need extra energy to feed your child and take care of them. Thus, do not cut back on calories.
Broadly, your postnatal diet plan must comprise three to five meals during the day. Unfortunately, it gets difficult for the new moms to find time to sit down for a complete meal. Hence, you can consider having a few small meals. Make sure the snacks that you include in your diet are healthy.
Also, never skip your meals as a weight loss plan. When you skip meals, it can result in calories. There may be days when you are riding high on willpower, but you may give in to the temptation on some days, and that is when your whole diet plan goes for a toss.
So, it is essential to consult a dietician or nutritionist to help you with a healthy diet swap and naturally lose weight.
So, these are five vital tips to help you shed your baby weight.