Women who are new to parenting are frequently taken aback by how overwhelming the goal of post-pregnancy weight loss appears to be. Postpartum weight gain is a frequent occurrence for most women.
Don’t worry if you’re having trouble losing those extra pounds after baby; you’re not alone.
Weight increase post pregnancy can be explained scientifically and should not be a reason for concern.
This article will go over what causes you to gain weight post pregnancy, how to lose weight naturally post pregnancy, the usual time it takes to lose baby weight, post pregnancy weight loss diets you can follow, and foods you should and should not eat to speed up your post-pregnancy weight loss.
New mothers yearn for their pre-pregnancy bodies and are embarrassed by the weight they gain during and after pregnancy. Weight gain post pregnancy is very normal and nothing to be ashamed about. The weight will go off as naturally as it came on.
All you need to do is adopt a few healthy lifestyle practises and learn how your body works on a regular basis. Any type of weight loss requires you to establish a positive mindset and have faith in your efforts.
If you are determined to lose your pregnancy weight, you must adhere to your post-pregnancy weight reduction diet, eat the foods that are recommended, and avoid those that are not. You will also need to maintain a healthy amount of activity.
Going to the gym is not necessary; simply taking your youngster for a stroll around your neighbourhood a couple of times will burn off a significant amount of calories.
Instilling good practises such as getting enough sleep, eating on time, and drinking the proper quantity of water for your body type will also help with post-pregnancy weight loss.
So, without further ado, let’s dive right into why you gain so much weight post pregnancy and how you can try to lose it.
Post pregnancy weight gain
Multiple factors contribute to postpartum weight gain. When we are pregnant, our appetite increases due to the pregnancy hormone HCG entering our bloodstream from the placenta.
During pregnancy, the HCG hormone governs our digestion, metabolism, energy, and nutrient distribution. We start eating for two, but we may not gain a lot of weight since the fat and energy from the food we eat is channelled first to our baby, then to ourselves.
In fact, women are advised to gain a couple of pounds during pregnancy compared to their pre-pregnancy weight. The weight we gain sticks with us even after we have children. It is a common misconception that this weight will be lost spontaneously or during breastfeeding.
In addition, new mothers must contend with stress, depression, and, in some cases, thyroid issues. Cortisol is released into the body as a result of stress experienced by new mothers who now have to care for their infant.
Cortisol stimulates hunger and promotes fat storage in the lower abdomen. Many mothers suffer from postpartum depression after giving birth, which causes them to “consume their feelings,” resulting in additional weight gain.
Following childbirth, some women develop thyroid issues. An underactive thyroid can also wreak havoc on postpartum weight loss attempts.
How to Lose Weight After Pregnancy
A few pointers on how to lose weight naturally post pregnancy are provided below.
Consume plenty of water.
Staying hydrated is beneficial to your health in a variety of ways. For one thing, it increases your metabolism. It also aids in appetite control by making you feel full.
You don’t have to follow the recommended water intake for your BMI right away; merely keep an eye on the transparency of your pee.
If your urine is cloudy, you should increase your water consumption; if it is clear, you can be confident that you are drinking enough water.
Exercise
For postpartum weight loss, you can follow a postpartum weight loss eating plan.
However, in most circumstances, following an after pregnancy weight reduction diet will not be enough to achieve the desired weight loss outcomes.
If you want to lose weight quickly post pregnancy, you must include an exercise regimen in your post-pregnancy weight loss plan.
Consider adding a weight training or aerobic activity to help you burn calories while also strengthening your muscles and bones.
New mothers should aim to incorporate exercise into their daily routines—not only for postpartum weight loss, but also for a variety of other benefits.
It can help them ease the stress of having a new baby in the house, boost their mood, and enhance their sleep quality.
Don’t skimp on sleep.
With a toddler vying for your attention at all times, this may appear to be a difficult task, but a lack of sleep can seriously jeopardise your post-pregnancy weight loss ambitions.
When you are sleep deprived, you are more likely to engage in poor lifestyle choices such as binge eating and drinking, which will not help you lose weight.
If you are weary throughout the day as a result of not getting enough sleep at night, your body will release the cortisol hormone, which can exacerbate your hunger cravings.
Have reasonable expectations.
Yes, famous post-pregnancy weight reduction stories may lead you to assume that you may return to your pre-pregnancy form in a matter of months, but these stories are not always accurate.
Even if they are, keep in mind that they have an entire staff sketching out their post-pregnancy weight loss route for them. According to research, the average period to remove baby weight can be more than a year. You may not be able to return to your pre-pregnancy body for a year or two, if at all.
Keep healthful snacks on hand.
Breastfeeding mothers are prone to unexpected hunger and appetite increases. These hunger spikes, if not managed properly, can contribute to weight gain.
Instead, if you stock up on fruits, sprouts, veggies, nuts, and yoghurt to eat when hungry, you may be able to reduce the usual time it takes to lose baby weight in your situation.
Participate in a post-pregnancy weight loss support group.
Weight loss groups might help you stay motivated on your postpartum weight loss journey.
Diet Post pregnancy
Your postpartum weight loss diet should never be a quick fix. With a dependable post pregnancy weight reduction eating plan, you should be able to reduce your pregnancy weight gradually and effectively.
Women require between 1500 and 2200 calories per day to sustain normal body function. If you are nursing, you should consume at least 1800 calories each day to ensure that both you and your body are properly nourished.
Aim for a weekly weight loss of about 1.5 pounds; you don’t want to lose weight too quickly post pregnancy.
If you lose too much weight after your pregnancy, your body may leak toxins into your bloodstream, polluting your breast milk and perhaps causing severe injury to the nursing infant.
If you’ve been eating more calories than you need, strive to decrease 500 calories every day from your diet. You could achieve this by eating fewer quantities or increasing your physical exercise.
Most postpartum weight loss diet regimens recommend that new mothers consume 5-6 modest meals per day, interspersed with nutritious snacks. They also advise ladies to avoid skipping meals because it causes them to overeat at other times.
Breakfast should never be skipped, especially if you’re on a post-pregnancy weight loss regimen. It will keep you from feeling tired later in the day and will allow you to complete your everyday duties with greater focus.
Foods to eat after pregnancy
When you’ve decided to begin your post-pregnancy weight reduction diet plan, make sure you’re consuming the proper foods that are in line with your goals. You can get aid from the foods listed below:
Fiber
Fiber-rich foods boost digestive health. Consuming soluble fibre regulates your appetite hormones, allowing you to eat less.
Protein
Lean meat, eggs, fish, dairy, and other forms of nutritious protein can increase your metabolism and lower your calorie intake by suppressing your appetite.
Complex Carbohydrates
Because complex carbohydrates take longer to break down, they give you with energy throughout the day.
Fats that are unsaturated and polyunsaturated
If you want to lose weight after having a baby, don’t cut out all fat. Instead, eat foods high in unsaturated and polyunsaturated fats, which are good for your body and promote heart function.
Foods to avoid post pregnancy
Certain foods should be avoided if you want to be successful with your post pregnancy weight loss. They are as follows:
Sugary and/or refined carbohydrate-containing foods
Foods heavy in sugar and refined carbohydrates have little nutritious value while being high in calories.
Consuming foods with a high calorific content but poor nutritive value can cause weight gain and raise your risk of developing heart disease, cancer, and diabetes.
Avoid fizzy and sugary drinks, as well as other processed food alternatives such as packaged cookies, cakes, and the like. Instead, choose whole foods.
If you must have something sweet, opt for organic bakery sweets rather than processed and packaged cookies.
Foods that have been processed
Processed food, as previously said, is unhealthy for you. Processed foods, such as fast food and pre-packaged foods, are high in sugar, bad fat, calories, and salt.
All of these are counterproductive to your weight loss attempts. Instead, try to eat nutrient-dense, fresh whole meals like fruits and vegetables.
Alcohol
Alcohol is high in calories but low in nutrients. Alcohol drinking contributes to belly obesity as well. It not only undermines your postpartum weight loss efforts, but it can also be harmful to your kid.
Alcohol in trace levels might be passed on to your child through breast milk. Alcohol can also temporarily limit the volume of your breast milk.
Not to mention the possibility of developing a dependency, which would interfere with your usual sleep quality. Say no to alcohol if you want to lose weight after having a baby.
Summary – Post Pregnancy Weight Loss
Hopefully, this post has helped you understand how to lose weight naturally post pregnancy. Finally, we’ll try to figure out how long it takes a new mother to shed baby weight.
It is generally recommended that mothers wait at least two weeks after giving birth before weighing themselves. Even so, measuring waist size is usually a better option because their weight will not be solely representative of their body fat.
Mothers on a post-pregnancy weight reduction diet plan may see effects of their weight loss efforts as early as the first month after conception.
Women are recommended by doctors to acquire 25-30 pounds during their pregnancy in order to adequately nourish their kid.
Some moms can drop up to 20 pounds in the first month, implying that they are already back to their pre-baby weight.
Six weeks after conception, you will notice that your tummy has flattened and shrunk. If you were successful in sticking to your postpartum weight loss goals, you will most likely have returned to your pre-pregnancy weight a few months later.
Unless you gained extra weight during your pregnancy, nine months is the normal time to lose baby weight. However, this is not a hard and fast rule.
Every woman loses post-pregnancy weight at her own pace, based on the diet she follows and the quantity of exercise she gets each day.
Don’t succumb to fad diets in the hopes of losing weight quickly post pregnancy; it will hurt both you and your kid.
Eat a balanced diet high in proteins, complex carbohydrates, and fibre, drink enough of water, and get some much-needed rest and exercise aside from running after your child, and you should be OK.
You’ll have dropped all of the extra weight that was causing you problems in no time.
Questions and Answers
Q. How long does it typically take to lose weight after giving birth?
A: It depends on how much weight you gain. Women should try to lose 2 kg per month after giving birth.
Q. Is it more difficult to lose weight after having a second child?
A: No way, no how. You may easily lose weight and stay healthy if you establish a healthy lifestyle balance that includes your nutrition, physical exercise, sleep, and water intake.
Q. How can you get rid of tummy fat when breastfeeding?
A: Breast feeding is a strenuous activity that burns a lot of calories, especially if you feed while sitting.
Along with this, if you eat a well-balanced diet high in protein and fibre, eat small and frequent meals, drink at least 10-12 glasses of water per day, and engage in regular physical activity such as walking, you can easily lose belly fat.
Q. Why have I gained weight after giving birth?
A: There are various reasons why women acquire weight after giving birth.
- An erratic and inconsistent eating pattern, with extensive periods between meals.
- It is necessary to eat calorie-rich foods to meet lactation needs, but calories must come from protein, fibre, complex carbs, and healthful fat sources. Most individuals eat simple carbs and fats like panjeeris, oily fried dishes, candies, desserts, cereals, refined items, and so on.
- Consumption of less water
- Inadequate sleeping habits
- Absence of action
