Pregnancy comes with the immense pleasure of becoming a parent and with the challenge of extensive weight gain, which, if ignored, can lead to several health problems or the problem of obesity for a long time.
Indeed, every woman desires weight loss after pregnancy. However, many are unaware that post-delivery weight loss has to be safe, and you cannot plan for the weight loss right after the delivery.
You need to note that you don’t have to compromise with the diet as it can impact breastfeeding milk; on the other hand, it doesn’t mean you can eat anything, as you have to eat for ‘two.’
The average calorie intake for healthy women is 1800 calories, while for new moms, it is 2300. After delivery, women need an extra 500 calories to ensure their kid is getting the required nutrition.
What should be the postpartum diet?
There is a golden rule of thumb if you are planning for weight loss: avoid processed food and high sugar. It’s the same rule you must follow when losing weight post-delivery.
Yes, highly processed food not only harms your health, but is fatal for your newborn as well. But what should be your diet that helps in reducing the calorie intake while maintaining the nutritional requirement?
Keep fiber-rich food as the priority in your diet list.
High fiber food will provide you with plenty of vitamins and minerals; it is a healthy source of food and keeps you full for longer. As a result, you don’t crave unhealthy snacks.
So, include a lot of veggies and fresh fruit in your diet that will also help in the better absorption of water in the stomach, leading to better bowel movement.
Protein is necessary for weight loss.
Protein again keeps you fuller for a long time and, at the same time, is an excellent source for the baby’s muscle and overall development.
The high protein reduces the sweet craving and aids in weight loss. So, include beans, pulses, eggs, and spinach.
Choose healthy fat.
What do you think are carbohydrates essential for breastfeeding moms? As you know, it is recommended to limit carbs intake if you are on a journey of weight loss.
Yes, the fact is true, but it is not applicable to postpartum women. Carbohydrates in limited quantities are essential as they help in milk production and keep mental health in good condition.
You can include healthy fats nuts like almonds, walnuts, and many others to accomplish your body’s nutritional requirements.
What are the other essential tips for postpartum weight loss?
Diet is the primary factor that aids in weight loss, but other necessary factors will definitely help in the weight loss journey.
Hydration
Hydration is a natural remedy that helps to improve overall well-being. It aids in proper milk secretions, and it enhances the metabolism rate. If your metabolism is good, you will lose weight fast.
So, remember to take at least three liters of water every day.
Say ‘no’ to a crash diet.
Crash diet is a low calories diet that helps in weight reduction quicker. But do you think it is a healthy way? No, it’s not. It will harm your health and your baby’s health too.
As a new mother, you need loads of energy to manage day-to-day tasks and, on the other hand, take care of your little bundle of joy, so maintain the desired calorie intake and not look forward to reducing it, especially for the first six months.
Breastfeeding is bliss.
Breast milk is the best source of nutrition for your babies; it helps overall development, boosts immunity, and is bliss for mothers. Females who exclusively breastfeed their babies, especially for the first three months, tend to lose more weight.
Breastfeeding helps reduce 400 to 500 calories, which is fair enough for weight loss, but it is not the golden rule of thumb that applies to everyone.
Again, your lifestyle matters. If your calorie intake is appropriate with mild exercise, it will help after delivery.
Get enough sleep
Is it a notable parameter for postpartum weight loss? Your question is genuine; you must care for your little one, and your sleep is compromised at least for the first six months. It is natural, and you don’t need to worry about it.
But now the next question arises, how would you accomplish your sleep tip? The best way is to sleep when your baby sleeps or else take help from the family or from your partner.
Even if you are sleeping in parts, it will help.
Be sure to eat all meals.
Skipping meals will not help; instead, it will make you nutrition-deficit. Rather, take a short meal every two hours.
Not eating longer will only lead to weight gain as you tend to consume more, adding more calories to your body.
Exercise
Before starting the postpartum exercise, make sure to consult your gynecologist. The exercise level and duration depend upon overall health and whether you had a c-section or normal delivery.
If all is good, you can join a yoga program or look for the easy and quick one that helps reduce belly fat.
Is there any timeline to reduce postpartum weight?
Don’t get too inspired by your favorite celebrity to return to normal size. The postpartum weight loss journey must be taken with patience and done slowly.
But there is also one of the significant facts that you will see many changes in your body, like an increase in the waist, breast, and hip size, or even your old shoe may not fit in. So, many changes may be permanent and never return to the pre-delivery state.
But that’s ok, as motherhood is the most significant achievement.
Conclusion
Rushing for postpartum weight loss is not recommended. It’s your time to adjust to the new life, but don’t get so overwhelmed that you do not make an effort even six to eight months after delivery.
Many women put on weight beyond the recommended figures. As a result, they tend to face several chronic health issues like hypertension, cardiovascular disease, diabetes, and many more.
