Lose weight after pregnancy, As per research, women who deliver babies are often at great risk for obesity and this is proven by the fact that 90% of the mothers gain weight within 2-3 years after delivery. The reason behind this is closely linked to an overactive thyroid that is more commonly seen in women, which can have a negative impact on their metabolism and increase body fat accumulation resulting in higher chances of becoming obese.
A potential solution to this problem can be losing weight during pregnancy and starting soon after childbirth. According to one study, the biggest risk factor of obesity after pregnancy relates to not taking proper care before dieting.
6 Effective Tips to lose weight after pregnancy:
Following are the tips to lose weight after pregnancy:
1. Breastfeed:
Research is finding that breastfeeding after giving birth is a great way for many women to lose weight. Scientists analyzed a study in which women who breastfed exclusively for at least three months after they had children experienced more substantial postpartum weight loss than those who did not nurse their babies or mixed nursing with formula.
Breastfeeding supports overall good health for both mothers and babies.
Benefits of breastfeeding for women:
- Helps the uterus contract.
- Weight loss.
- Reduces type 2 diabetes.
- Reduce the risk of ovarian cancer.
- Reduce the risk of certain types of breast cancer.
Benefits of breastfeeding for babies:
- Childhood obesity.
- Reduces Type 2 diabetes.
- Provide vital nutrients.
- promote immune function.
2. Don’t skip meals:
Women who want to lose weight after pregnancy should avoid skipping meals or severely restricting the number of calories they consume to help keep their health in check. If you eat less, you’re at risk of not getting enough nutrients that your body needs. Additionally, when it comes to both women and newborns, skipping meals is one of the leading causes of postpartum depression.
In fact, research has shown that a loss of appetite after pregnancy can actually affect levels of certain hormones that are vital to the maintenance of milk supply in breastfeeding women. So, make sure you get the nutrients your body needs instead of starving yourself because it might have some long-term consequences if you don’t!
People need to have a “budget” if they want to lose weight after pregnancy. This means that they need to eat less than they burn. People can achieve a budget by increasing physical activity and reducing the amount of food that they consume each day.
An average nursing mother needs 450–500 calories per day recommended by doctors.
3. Eat foods high in fiber:
One of the best ways to lose weight after pregnancy is to add more fiber to your diet. Fiber is one of the most important nutrients to your body and can be found in a wide variety of foods. By increasing your intake of high-fiber foods, you may find that it’s easier to lose weight after pregnancy.
4. Eat protein-rich foods:
A recent study of a group of women who had given birth recently showed that the women who were given a diet that is rich in protein were able to lose weight faster than the women who were on a diet that was low in protein. The women were put on two different diets for two months.
The first woman to eat a diet that consisted of 20% protein, 40% carbohydrates, and 40% fat. But the other women were only allowed to eat food items that that high in protein. The women who ate the diet that had high protein lost more weight. On the other hand, the women who ate a diet with low protein did not lose much weight.
The American Journal of Clinical Nutrition states that protein takes more energy to break down than other types of food: unlike carbohydrates or fat, protein is not easily absorbed in its entirety by the body. Therefore, the body must use a large portion of the calories in protein during its digestion stages (20–30%).
5. Avoid highly processed foods:
According to a recent study, the number of servings of fried food one has a week can actually have an effect on post-pregnancy weight. After looking at a group of 1,035 women with gestational diabetes who were surveyed to determine how many times they had consumed fried food within the previous seven days, it was found that those who had two or more servings of fried food during this time period were between two and three times more likely than women with gestational diabetes who did not eat any fried foods within this frame to retain at least 5 kg (11 lbs.,) of weight after giving birth.
Highly processed foods to avoid include:
- Soda
- Fast food
- Potato chips
- Microwave meals
6. Daily Exercise:
When you’re pregnant, your body goes through a lot of changes. One of the changes is to hold more fat in your body, and another is to produce milk for your baby. So, it’s no surprise that many women gain weight during their pregnancy. Losing weight after pregnancy can be difficult because your body is still adjusting to the changes that have taken place.
Exercise is an important part of losing weight after pregnancy. It is necessary to do exercise regularly to lose weight after pregnancy. Exercising is not only the best way to lose weight after pregnancy but also good for your health.
Timeline for weight loss:
It is generally recommended that women wait 12 weeks to begin trying to lose weight after giving birth. They had just been through a stressful time delivering a baby and must be given time to recover from this strenuous period in their life. Most practitioners recommend it’s best for women to let their postpartum checkups occur before they start on any new diet or exercise regime so all of their needs can be prescribed at once instead of missing out!
During the postpartum checkup, the doctor will examine both you and your baby for evidence of infection, blood clots, or mood swings because this is a necessary precautionary measure whether or not either of you ends up showing any symptoms.
