How to lose weight after a baby

How to lose weight after a baby this is main headache for mom. Making wise choices can promote healthy weight loss after baby delivery.After giving birth, many women experience an unpleasant feeling when their round, firm, pregnancy bellies give way to loose skin and belly flab. Although some women can lose the pregnancy pounds quickly through diet and exercise, others find it hard to get rid of the extra fat stores. For many women, the thought of exercise may be the farthest thing from their after giving birth. However, it is worth the effort and it can be accomplished!

The first step is to not be too hard on yourself for the first six weeks postpartum and don`t compare yourself to the many celebrity moms who seem to shed all of their baby weight in a matter of day.The slim down process should always be done gradually. The reason is that dropping weight too fast or starving yourself just to fit into your skinny clothes can have a negative impact on your body, which can include both muscle and bone loss. Also, for new mothers who have had a Caesarean section, there will be greater tissue healing that can further delay your entry into a more severe workout program.

You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest usually comes off over the next several months.

  1. Time Frame: Unrealistic thinking about post-partum weight loss leads many women to become impatient with the pace of their weight loss, even if it is still within a normal time frame. Many women expect to regain their pre-pregnancy figure within days or weeks of the birth. You will often lose about 10 pounds immediately after the birth.



    It can take three months to one year to lose the pregnancy weight. Pregnancy can also make some permanent changes to your body, such as wider hips and a softer belly that might keep you away from regaining your pre-pregnancy shape or weight.

 

 

  1. Considerations: Thyroid problems can make it difficult for you to lose weight after pregnancy. Some women develop postpartum thyroiditis, a thyroid condition common in the first year after giving birth. The problem usually begins with an overactive thyroid, which lasts two to four months and can cause weight loss initially. After that, many women struggle with an underactive thyroid, which can continue for up to a year and reverse the problem, leading to weight gain. Symptoms of thyroid problems include sleep problems, low energy and changes in weight.
  2. Misconceptions: Although breastfeeding can help many women lose weight after pregnancy by burning many excess calories each day, many women cannot lose all of their pregnancy weight through breastfeeding alone. Most women will also need to exercise and control their diet in order to lose the pregnancy weight. If you breast feed for six months, this may help significantly with weight loss, according to a study published in 2008 in the “American Journal of Clinical Nutrition”. If you stop breastfeeding, you will need to cut your calorie consumption to avoid piling on the postpartum pounds.
  3. Theories: Women’s bodies might actually create new fat cells during the last trimester of pregnancy to help women store up fat for pregnancy and breastfeeding. These new fat cells might explain why some women struggle with weight loss after pregnancy, even if they never had problems in the past. These fat cells never completely disappear, but you can shrink them through diet and exercise.

How to lose weight after a baby:

A healthy diet with daily exercise will help you shed the pounds. Breastfeeding can also help with postpartum weight loss. Get into the mindset with these post pregnancy weight loss tips that are given below:

  1. Starting with the easiest workout: Standing on one leg while brushing your teeth works deep core muscles. It’s a goodshort workout, creating a wide range of instability that engages the smaller muscles essential for core strength.
  2. Using non-dominant hand for eating: You may feel panic at first but you will eat about 30 percent less and actually pay more attention to your food instead of other things.. Since the hormones that signal to the brain that you are full are at the end of your digestive tract, it takes a while for the food to get there. It takes nearly 20 minutes for your brain to realize that you’ve had enough to eat. Switching to your non-dominate hand will have you eating at a slower pace, which in turn will have you taking fewer calories.
  3. Shrink your stomach by confusing it: Recently, my wife switched from adult sized plates with a 12-inch diameter to saucer-sized plates, which are about 6inches in across. The Reason: it might feel like you’re sitting at the kids’ table but studies show people who eat food off of saucers believe they are eating an average of 18 percent more calories than they really are. At home, we also purchased blue flatware because the color blue is a natural appetite suppressant and I can personally notice that the switch has helped.
  4. Flatten your belly by working invisible abdominal muscles: Start working abdominal muscles with the vacuum. Pull your belly button toward your spine and hold for 10 seconds while breathing normally. Repeat five times.

 

How to lose weight after a baby:

Coaches tip: Test out this simple exercise the next time you’re standing in line at the grocery counter.

  1. Improve understanding between you two: Having a newborn can sometimes create anxiety between a couple, and distance. To help avoid this, my wife and I have set aside a few nights a week where we take our child Max (that’s him in the picture!) on a couple’s walk. Walking not only strengthens, tones, and redevelops muscles that may have been lost during pregnancy but, starting a walking or exercise regimen with your spouse or partner actually increases your chance of sticking to the program by up to 90 percent.
  2. Rearrange your diets:For mums looking for some expert advice now, here are some other practical things you can introduce straight away:
  • Ditch all junk food from your kitchen – studies show when you’re sleep-deprived you’ll be more tempted to eat it.
  • Fill the fridge and pantry with lots of fruit and veg, lean meats, fish and seafood, whole grains (oats, grainy breads, beans, pulses), eggs, and healthy snacks like yoghurt, nuts and seeds (chia seeds for example, are great in a smoothie and a real fiber-booster).
  • Even though you’re probably short on time right now, a food diary can be a great help if you want to keep track of what you’re eating. Research shows that women who monitor their eating enjoy greater weight loss than those who don’t – because it makes you more mindful of what you’re putting in your mouth.
  1. Don’t look at the celebrity Mums:We’ve all often seen (probably Photo-shopped) pictures of celebrity new mums on magazine covers who seems to go back to their pre-baby weight just weeks after giving birth. Do not be influenced by the “How She Did It!” cover line. The sad truth is, many celebs go to dangerous degrees in the weight loss game and not just after having a baby.

You should not be looking to them for a plan. Many celebrities lose baby weight through intensive workout routines or severely restricted diets before their body’s ready for it.

You should be focusing instead on bonding with your new bundle of joy. You should also consult with a doctor before making any changes to your diet or activity or engaging on a post pregnancy weight loss plan.

 

Pregnancy hormones have also softened your ligaments and joints – they’ll take some time to get back to normal as well. After your six-week check up with your doctor, you can start adding in consistent, regular exercise to help get back into shape faster. Prior to that, go for walks or do some gentle stretches if you feel up to it.

But just so you know, Mother Nature is already at work during those six weeks, shrinking your uterus, cervix and vagina back down to their pre-pregnancy size. And your contracting uterus helps flatten your belly, so don’t worry if you’re still feeling pregnant for a while.

Pelvic floor exercises can help your vagina to firm up and recover, and you can start soon after the birth. If you’ve had a tear or an episiotomy, don’t do stretches until you’ve healed down below.

How to lose weight after a baby :

Mums recovering from a C-section shouldn’t do any abdominal exercises until the wound has healed – and only once you’ve checked with your doctor first.

  1. Set realistic weight-loss goals: You may not be able to return to your exact pre-pregnancy weight or shape. For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic.

 
How to lose weight after a baby
Most women lose more than 10 pounds (4.5 kilograms) during childbirth, including the weight of the baby, placenta and amniotic fluid. During the first week after delivery, you’ll lose additional weight as you shed retained fluids — but the fat stored during pregnancy won’t disappear on its own.

Through diet and exercise, it’s reasonable to lose up to 1 pound (0.5 kilogram) a week. It might take six months or even longer to return to your pre-pregnancy weight, whether you’re breast-feeding or not. Even then, your weight might be distributed differently from how it was before pregnancy.

How to lose weight after a baby :

Be gentle with yourself as you accept the changes in your body. Above all, take pride in your healthy lifestyle.

  1. Gaining weight during pregnancy: There’s no getting around weight gain during pregnancy, of course. But it’s important to understand how much weight you should gain, why your body is putting on pounds and how it plays a role in what happens after the baby arrives.

So, how much weight should a woman gain during pregnancy? It all depends on her body mass index (BMI) before she gets pregnant.

 

According to the Institute of Medicine (IOM), women who are considered underweight should aim to gain 28 to 40 lbs. (12.7 to 18.1 kg); women with a normal BMI should aim to gain 25 to 35 lbs. (11.3 to 15.9 kg); women in the overweight category should aim to gain 15 to 25 lbs. (6.8 to 11.3 kg); and women in the obese category should aim to gain 11 to 20 lbs. (5.0 to 9.1 kg). (For women who are pregnant with twins, the recommended weight gain amounts are higher.)

 

And although a weight gain of 25 to 35 lbs. for someone with a normal BMI may sound like a lot — certainly, a newborn baby doesn’t weigh that much — those extra pounds do serve a purpose. As illustrated pregnancy pounds also come from the placenta, the growing uterus and growing breasts, and increased blood and fluid volume in the woman’s body. And yes, added fat also weighs in.

In addition, some studies suggest that gaining too much weight during pregnancy increases the likelihood of a cesarean-section delivery, according to the review. (While C-sections are generally considered safe, they do carry additional risks compared with vaginal births. For example, a C-section is a major surgical procedure, and having a C-section for a first birth can often lead to repeat C-sections in future deliveries.)

 

According to the IOM, one of the major reasons women should limit their weight gain during pregnancy is to reduce risks to the baby’s health. Gaining too much weight during pregnancy increases the likelihood that the baby will have a high birth weight, which can put the baby at risk for obesity and metabolic syndrome during childhood, according to a 2015 review published in the journal Expert Review of Endocrinology & Metabolism. (Metabolic syndrome is a combination of medical issues that include high blood pressure, a large waist circumference and low levels of “good” cholesterol.)

Finally, gaining too much weight during pregnancy also may be associated with preeclampsia, the authors wrote. Preeclampsia is a serious complication that can develop during pregnancy when a woman has both high blood pressure and excess levels of protein in her urine. It can put both the mother and the baby at risk.

How to lose weight after a baby:

But the amount of weight a woman gains should not be spread equally over the three trimesters of pregnancy. The IOM advises women to gain between 1.1 and 4.4 lbs. (0.5 to 2 kg) during the first trimester. Then, during both the second and third trimesters, women are advised to gain 0.5 to 1 lb. (0.23 to 0.45 kg) per week, depending on their pre-pregnancy BMI. The IOM advises that, during these trimesters, underweight and normal-weight women gain 1 lb. per week that overweight women gain 0.6 lbs. (0.27 kg) per week and that obese women gain 0.5 lbs. per week.

  1. Breast feeding: It’s better to lose weight slowly for your baby and your health during breastfeeding. Weight loss that happens too fast can make you produce less milk. Losing about 1.5 pound per week will not affect your milk supply or your health.

Breast-feeding can also help you lose weight gained during pregnancy. This is because when you breast-feed, you use fat cells stored in your body during pregnancy — along with calories from your diet — to fuel your milk production and feed your baby.

 

Although all of the experts interviewed agreed that diet and exercise strategies for postpartum weight loss don’t really differ from the strategies one would employ for weight loss at any other time of life, after giving birth, women may have one unique advantage: breast-feeding.

 

How to lose weight after a baby :

Feed your baby, and lose weight too?

For example, in Rasmussen’s 2008 study, published in The American Journal of Clinical Nutrition, the researchers concluded that “breast-feeding could also make a meaningful contribution, eliminating [postpartum weight retention by 6 months] in many women.”

(It is noted that, while full breasts may feel heavier, in reality, they wouldn’t contribute much to a breast-feeding woman’s weight.)

Certainly, there are several factors that play a role in whether breast-feeding have an effect on weight loss, including how intensively and how long a woman breast-feeds. But generally speaking, the more a woman breast-feeds, the greater an effect it will have on her weight loss.

Indeed, the calorie requirements for breast-feeding women are higher than those for women who are not breast-feeding. Women who exclusively breast-feed burn about 500 extra calories a day, compared with women who are not breast-feeding. But generally, breast-feeding women are instructed to increase their caloric intake by only about 330 calories daily. The resulting deficit contributes to weight loss.

It’s safe to lose weight when breastfeeding if you lose it gradually. Losing between 0.5kg and 1kg (1lb to 2lb) a week shouldn’t affect the quality or supply of your milk, or your baby’s growth. Losing weight gradually will also make it more likely to stay off in the long run.

  1. Make a Daily food plan for weight loss after pregnancy: When you were pregnant, you might have adjusted your eating habits to support your baby’s growth and development. After pregnancy, proper nutrition is still important — especially if you’re breast-feeding. Making wise choices can promote healthy weight loss after pregnancy.

 

  • Focus on fruits, vegetables, monounsaturated fats, and whole grains. Foods high in fiber — such as fruits, vegetables, nuts and whole grains — provide you with many important nutrients while helping you feel full longer.
  • Eat smaller portions. Eating smaller portions is linked with weight loss and weight maintenance over time. Don’t skip meals or limit the amount of fruits and vegetables in your diet, though — you’ll miss vital nutrients.
  • Avoid temptation. Surround yourself with healthy foods. If junk food poses too much temptation, keep it out of the house.
  • Don’t try quick fixes. There’s no magic bullet for losing weight.

 

How to lose weight after a baby :

These tips will help you to achieve and maintain a healthy weight:

  • Make time for breakfast in the morning.
  • Eat at least five portions of fruit and vegetables a day.
  • Include plenty of fiber-rich foods such as oats, beans, lentils, grains and seeds in your meals.
  • Include starchy foods such as bread, rice and pasta (preferably wholegrain varieties for added fiber) in every meal.
  • Go easy on fatty and sugary foods, takeaways, fast food, sweets, cakes, biscuits, pastries and fizzy drinks.
  • Watch your portion sizes at mealtimes, and the number and type of snacks you eat between meals.

Combining healthy eating with exercise will be the most effective, because it helps you to lose fat instead of lean tissue. You will also improve your fitness levels.

  1. Embrace exercise: There’s no magic pill for helping you to lose weight: A healthy diet combined with regular exercise is the best way to shed the pounds. And it’s important to exercise while trying to lose weight to ensure you’re losing fat instead of muscle.

 

Once you are ready to start losing weight, eat a little less and move a little more each day. It may help you to push yourself into a hard routine for fast weight loss. But rapid weight loss is not healthy and may have a bad impact on your body.

DO NOT overdo it. Just a quick walk around the block with your baby in the stroller is a great way to add exercise to your daily routine.

 

In addition, another, smaller study from Sweden — which included 68 overweight or obese women, all of whom were breast-feeding — found that dietary changes had the greatest impact on postpartum weight loss. Beginning at 10 to 14 weeks postpartum, the women were randomly divided into four groups for a 12-week intervention. One group was counseled about their diet, another on diet and exercise, and another on exercise alone. The fourth group received no advice and served as a control group, for comparison. The women in the diet-only group not only lost the most weight but were also the only group that continued to lose weight nine months later, according to the study.

 

 

Most women can start walking soon after giving birth, regardless of whether they give birth vaginally or have a C-section. But women interested in doing more vigorous activity, such as lifting weights, should ask their OB when they can start, she added.

All of the experts we spoke with agreed: Walking is a great way for new moms to get exercise.

 

Walking during the postpartum period has been shown to have excellent health benefits. Plus, it’s convenient and cheap, and can be an important social activity for new moms.

 

If the women started their walking program at four weeks postpartum and gradually built up to walking for 45 minutes a day, five days a week. The women in the study had been largely sedentary for the previous three months, however, she added. For most women, moderate exercise during pregnancy is considered safe and healthy.

It’s also important to reduce inactivity. In a 2007 study published in the American Journal of Preventive Medicine, researchers looked at the effects of television viewing, walking and trans-fat consumption on postpartum weight retention. They found that women who watched less than 2 hours of television a day, walked for at least 30 minutes a day and limited their consumption of trans fat had a decreased likelihood of retaining at least 11 lbs. (5 kg) a year after giving birth.

How to lose weight after a baby :

Although researchers know that physical activity alone does not appear to cause weight loss, in combination with a healthy diet, regular exercise helps to maintain the weight loss that occurred, who was the lead author of the study.

  1. Consider a Belly Wrap: Post-partum abdominal wraps have been used around the world for centuries. Some obstetricians still recommend post-partum mums wear one to help with posture and abdominal support for the first 6-8 weeks after birth.There’s also the theory that the gentle compression on your abs helps the uterus return to its normal size more quickly and flattens your stomach faster. Of course, others think compression garments are a gimmick or actually make you use your abdominal muscles less, and that nothing beats healthy eating and regular exercise.
  2. Get Some Sleep: It may seem impossible to get a full eight hours of sleep when you have a baby summoning you like clockwork throughout the night, but being sleep deprived could make it harder for you to shed the baby weight. In one study, new moms who slept five hours or less a night were more likely to hold onto their extra pregnancy weight than women who slept seven hours. When you’re tired, your body releases cortisol and other stress hormones that can promote weight gain. “Also when you’re exhausted, you don’t feel like taking good care of yourself, you’re less likely to choose healthy food. You’re more likely to grab something through a drive-through. You’re also less likely to get physical activity.

How to lose weight after a baby :

Your friends or family members may have told you to “sleep when your baby sleeps,” and that’s good advice. Catch as many naps as you can during the day and go to bed early — at least until your baby start sleeping through the night.

  1. Drink up: Drinking plenty of water throughout the day prevents you from getting dehydrated. It also fills you up so that you don’t eat as much, and some research has found that it may speed up your metabolism.

Whether you need the often-recommended eight glasses a day isn’t certain, so using the color of your urine and how often you need to go to the bathroom as guides. If you’re drinking enough fluids, your urine should be relatively clear, and you should be going to the bathroom about every three to four hours.

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