Postpartum Weight Loss: 9 Tips For Losing The Baby Weight

By Category: Health and Fitness

30-Second Summary

  • You could gain weight after pregnancy due to increased nutritional requirements, food cravings, stress, and sleeplessness.
  • A woman’s body may lose half of her baby weight just four to six weeks after pregnancy. There might still be enlargement of breasts and increased belly fat post-pregnancy.
  • Women should try to breastfeed their babies as it encourages weight loss too.
  • Getting enough sleep is essential to weight loss as sleeplessness has been linked to obesity.
  • To combat postpartum weight gain, women should follow a healthy diet and good hydration and consult a dietician or opt for weight loss supplements.

Introduction

Are you struggling with postpartum weight loss? Do you not know where to start to shed all those extra calories? After all, losing postpartum weight with a baby is no easy task! Your body has gotten used to a lot of changes, which can make weight loss quite challenging.

However, there are some simple tips that you can incorporate into your daily routine. These include exercising, breastfeeding, sleeping properly, and opting for the best weight loss supplements.

Your Body After Giving Birth

Your body undergoes transformative changes during pregnancy. It is quite natural that it has to undo all of those changes. Therefore, you may experience the below-mentioned phenomena after giving birth:

  • Weight Loss Within First Week: After giving birth, you may experience weight loss within the first week. This happens as the body is losing its water weight in the form of urination and perspiration. Additionally, women may also lose 300 to 500 calories more per day[1] if they’re breastfeeding. Therefore, women should build a healthy diet plan to regain the lost nutrients.
  • Enlargement of Breasts: After pregnancy, you may find that your breasts are more enlarged than usual. This enlargement takes place as your body’s hormones signal the breasts to start lactating.
  • Uterus Contraction: Did you know that your uterus is 15 times heavier during the labor period than it is in the pre-pregnancy period? After giving birth, the uterus starts returning to its normal size by contracting, but this process is slow.
  • Bleeding: Most women experience bleeding after pregnancy due to the uterus lining is being shed.
  • Emotional Changes: Your body may also release hormones that make you emotional and irritable.

9 Tips For Losing The Baby Weight After Pregnancy

Cycling Post Birth | Total Women's Cycling

When it comes to gaining body weight after pregnancy, it’s natural to retain around 2.5 to 5 lbs. But, if you’ve gained a lot of weight post-pregnancy, it is essential to lose it to prevent heart diseases and diabetes.

So, below are a few tips to lose baby weight after pregnancy.

  1. Don’t Go For Crash Dieting – Crash dieting is the first thing that might come to your mind for losing postpartum weight. However, you should avoid it at all costs as your body requires additional calories for breastfeeding and to regain the lost nutrients. If you crash diet, it may lead to nutrient deficiency that can leave you feeling exhausted. It can also harm your newborn as they may not receive the required nutrients. Instead, you can try the best weight loss supplements to suppress food cravings.
  2. Choose Breastfeeding – Breastfeeding is one of the natural ways to lose baby weight. Also, as per studies, breastfeeding women are 6% more likely [2] to return to their pre-pregnancy weight as compared to non-breastfeeding women. However, there are two major limitations. First, trying to lose weight by breastfeeding may take up to six to eight months and your appetite may increase which can lead to increased calorie intake.
  3. Stay Hydrated – Staying hydrated is essential to losing excess postpartum weight. When you drink water in proper quantities, you may feel full and won’t get those cravings to consume extra calories. Moreover, water accelerates metabolism and encourages weight loss. According to a study, there was a 30% increase in the metabolic rates of about 14 healthy adults just after drinking two cups of water. So, you should aim to drink eight 8-ounce glasses of water per day.
  4. Stay Active – Your body needs to stay active and energetic to shed all those extra pounds. If you had a normal pregnancy, you can return to exercising within a few weeks. But, it is best to exercise moderately until 16 weeks after giving birth. Note that you should start slow and gradually increase the intensity. For instance, you can start with 25 to 30 minutes of jogging, walking, and yoga. You can also consider joining a local gym for postpartum weight loss.
  5. Don’t Stay Sleep Deprived – Getting sleep with a newborn is a difficult task as you need to be around your little one at all times. Yet, did you know that according to studies, sleep deprivation can lead to weight gain? There are ways to avoid this problem. For example, you can consider asking for help from family and friends if you’re too sleep-deprived. You should also reduce your caffeine intake.
  6. Develop a Proper Nutrient-Rich Meal Plan – Taking care of your diet is imperative to losing weight post-pregnancy. Several mothers get into the habit of binge-eating due to increased nutrient requirements. Now, this can lead to additional weight gain. You need to aim at eating meals, rich in fiber and protein, as they supplement weight loss. Also, try to eat healthy snacks and cut down on sugar and highly-processed food. The best way to control your appetite is by maintaining a diary or app for calculating your calorie intake.
  7. Try Out Supplements – There are supplements available that can encourage weight loss by reducing cravings, improving metabolism, and increasing energy. Truvy is one such supplement that may aid postpartum weight loss. You can check out a detailed Truvy review for more details. However, it’s best to consult your gynecologist if you’re planning to take a supplement.
  8. Consult A Dietician – Sometimes, women may feel exhausted if they cut down on their food after giving birth. If you’re in the same boat, consult a dietician. They may help you build a healthy diet plan which is customized for your age, weight, and other factors. This way, you will lose weight and your body will get the necessary nutrients too.
  9. Be Patient – Finally, you need to be patient if you’re trying to lose your baby weight, as it is not a quick process. Also, if you’re trying to lose postpartum weight quickly through unhealthy means, it can adversely affect not just you but your baby too.

Conclusion

Gaining weight after pregnancy is something every new mother might struggle with. However, you can shed all of those extra pounds if you follow a healthy diet, stay active and hydrated, and choose to breastfeed. You can also check out a Truvy review or two if you’re looking for a weight loss supplement.

References

  1. https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4312189/

 

 

 

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