Weight loss after pregnancy can be a struggle for many new moms who used to be thin and fit. At the same time, they must take care of an infant, recover from childbirth and create a new routine that can benefit themselves and the newborn.
It is imperative to regain their lightweight body, not just to be gorgeous but also in case they decide to become pregnant once again.
This article will introduce some simple steps to get rid of "baby weight," especially the fat around the belly.
Baby Weight Consequences
According to the CDC, almost half of pregnant women gain more than the recommended weight during pregnancy. Yet, many of them never lose baby weight after pregnancy.
Pregnancy baby weight can cause several problems for the mothers.
The consequences of extra weight after pregnancy include:
Heightened risk of becoming overweight.
Greater risk of diabetes, gestational diabetes, and heart disease.
Become affected by complications during pregnancy.
Let’s continue this conversation to understand further how to achieve the ideal body we desire:
Realistic Goals Equals Success
Losing weight after pregnancy is not as easy as some celebrities describe; in fact, it is one of the hardest types of weight loss. It's time-consuming, and you have to take the time, be patient and listen to the instructions carefully to achieve the desired result.
You may not return to your exact pre-pregnancy shape entirely, and some lasting changes like a softer belly, wider hips, and a larger waistline are inevitable.
Prepare your mind for a sweet challenge that is supposed to be fruitful. Stick to your daily diet and exercise, and plan for the future instead of blaming yourself for the shortcoming.
Promise yourself never to give up and get help from time to time.
Don’t Crash and Burn Dieting
Aiming to lose a lot of weight in a short period following the very low-calorie “crash diet” is not a good idea.
You just gave birth to a baby, and your body is in the process of healing, which means it needs a nutritious regimen to recover. It is even more crucial for breastfeeding mothers to consume enough healthy foods with more calories than usual.
According to professionals, a safe weight loss after pregnancy is about 1.1 pounds (0.5 kg) per week, and you can decrease your calorie intake by about 500 calories per day.
Based on findings and experts’ recommendations, breastfeeding your baby during the first six months of life (or longer) can benefit both the mother and the newborn. However, the benefits are more significant for the baby.
Some of the common health advantages include:
Providing a Rich Meal: Breast milk contains all the nutrients a baby requires to grow.
Improving Baby’s Immune System: Breast milk is composed of necessary antibodies to help the baby fight against harmful microbes.
Reducing The Baby’s Risk of Disease: Breastfeeding can lower the risk of obesity, type 1 diabetes, asthma, respiratory disease, ear infections, gastrointestinal infections, and sudden infant death syndrome (SIDS).
Lowering The Mother’s Risk of Disease: Research has shown mothers who breastfeed their babies are less likely to suffer from the following diseases compared to those who don’t: High blood pressure, type 2 diabetes, breast cancer, and ovarian cancer. Breastfeeding can even help support weight loss after pregnancy. However, it takes three months for mothers to witness the signs of breastfeeding weight loss.
Consume High-Fiber Foods
Stuff your shopping bags with fruits, veggies, and healthy grains as much as possible. Eating high-fiber foods is one of the critical factors in post-pregnancy losing fat.
According to scientific evidence, soluble fiber foods found in oats, peas, beans, apples, citrus fruits, and carrots help improve digestion and weight loss. They render slow digestion, and you feel full for a longer time. They also reduce hunger hormone levels.
Have a Calorie Diary
You can have a journal and record your calorie intake. Some people do not like the hassle of monitoring and recording the calories they consume per day. However, writing down everything is the solution if you feel your efforts are in vain and you are in the dark concerning your diet and exercise. A calorie diary means you are serious and try your best every step of the way.
Don’t Neglect Proteins
It is a known fact that the human body can't function without proteins, even plant-based ones. Proteins benefit the body from different fronts, including boosting metabolism, burning calories, lowering calorie intake, and quenching the appetite.
Here are some healthy protein sources we recommend for postpartum women: lean meats, low mercury fish, legumes, nuts and seeds, dairy, and eggs.
Stock on Healthy Snacks
I'll let you in on a secret: Most people eat what they can get their hands on. So it is necessary to have healthy snacks around the house to munch on occasionally and never keep salty, greasy Chips and puffs in your pantry or your drawers.
We can recommend these healthy alternatives for you to compensate. They are tasty, rich and at the same time have the least calorie with plenty of fiber:
A plate of cut vegetables and hummus
Homemade granola and Greek yogurt
Mixed nuts and dried fruit
String cheese, seaweed snacks, or spiced nuts
Stay Clear from Sugar and Refined Carbs
High calories and low in nutrients, sugar, and refined carbs are the most harmful for women trying to lose weight. With sugary foods comes the risk of diabetes, heart disease, obesity, and even cancer.
Here are some of the ingredients and products you should avoid:
Sugary drinks and fruit juice
White flour (pasta, bread)
Biscuits, pastries, sweets, and cakes
Say No to Processed Foods
Processed foods are tempting, and you deserve to indulge now and then, but as a role, spicy, greasy, salty, and processed meals are the worst for your diet. Remember that eating whole, unprocessed foods is the best choice for you. They are natural, full of fibers, packed with proteins, and healthy fats with less sugar.
Here are some of the processed foods with high sugar and harmful fat, salt, and calories that you should avoid for the sake of your health and your diet:
Fast foods and ready meals
Chips and processed cheeses
Candy, cookies, and baked goods
Boxed mixes and sugary cereals
Post-pregnancy weight is a typical problem for many household women, and one of the things that we didn't mention and can help a lot is exercise. There are specific postpartum workouts you can try to return to being the hottest girl once again.
There is plenty you can do for weight loss after pregnancy, and get rid of that extra fat around the belly, so stop stressing about that, and go for the solution.
Here are some tips on how to lose weight and maintain your body in good shape.