How To Lose Weight After Pregnancy

It is perfectly normal for a woman to gain weight during pregnancy. And it is also perfectly normal for a woman to want to lose weight after pregnancy.  Take a common sense to weight loss. Keep in mind that you accumulated that extra weight in a span of 9 months and it is impossible for the extra pounds to come off overnight. Also, do not compare yourself with other women. People respond to diet and exercise plans differently.

A weight loss of 1-2 pounds per week is ideal. Those excess pounds are less likely to come back if the weight loss is slow. Furthermore, this slow and steady approach to weight loss does not compromise the health of the mother and the infant. A solid nutrition combined with moderate exercise can help you lose weight within a reasonable time.

Proper Nutrition

Looking after and being responsible for a new baby can be very stressful and will require all your energy. Do not reduce your food intake. Your body needs an adequate amount of healthy food with enough calories and nutrients to give you the energy you need.

Fish is one of these "super foods." It is packed with DHA, an essential omega-3 fatty acid that helps your newborn develop a healthy brain and nervous system. The best sources of DHA are cold-water fish such as salmon, sardines, and tuna. Milk, yogurt and other dairy products are also super foods. They're high in the calcium that keeps the bones strong. Lean meat, chicken, and beans are low in fat and high in protein and fiber. Feeling deprived of your food could lead to eating binges and cause you to gain weight.

Breast feeding

A woman who breastfeeds her new born child produces on the average 850ml of breast milk each day and therefore needs extra nutrients. Where else will she get these extra nutrients? Instead of dieting, try eating a variety of foods. Keep healthy snacks in the house to keep you from feeling hungry and give you energy throughout the day. You can nibble on slices of fruits and wholegrain crackers.

Some studies show that breastfeeding exclusively can help you return to your pre-baby weight faster. However, this has yet to be established. What is for sure is that breastfeeding is good for your baby. Breastfeeding boosts the immune system and strengthens the bond between the mother and the infant.

Hydration

Fluid intake is an overlooked aspect of weight loss. It not only keeps you from being dehydrated, it also fills you up so that you don't eat as much. Some research show that it can speed up your metabolism.

Exercise

Exercising too much, too soon, can be damaging to your health. This doesn't mean you should be sedentary. You should be able to start gentle exercise almost immediately after returning home. A combination of aerobic training and strengthening exercises is needed to burn calories and keep your bones and muscles strong. It also helps combat stress.

You don’t need to hit the gym to exercise. A brisk walk will do. There are also health clubs and community centers that offer "mommy and me" classes that will let you incorporate your baby into your workout routine. Consult a doctor before starting any exercise program.

Get some sleep

It is nearly impossible to get 8 hours of sleep when you have a newborn that summons you every hour or so throughout the night. Unfortunately, not getting enough sleep could make it harder for you to shed the extra weight. When you're tired, your body releases cortisol and other stress hormones that can promote weight gain. You are also less likely to choose healthy food and do enough physical activity. Try to sleep when your baby is asleep. Catch as many naps as you can during the day and go to bed early.