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How to Lose Weight After Pregnancy

 

Are you looking for ways to maintain your postpartum weight? Losing your weight after a pregnancy is no doubt challenging. But no worries, I am here for you! Make sure to give your body a time of atleast six weeks to recover from childbirth before you try to be slim. Daily exercise combined with healthy nutrition can help you to manage your weight. Take a balanced diet, cut on processed foods, and get enough sleep to shed some pounds. Here are some of the effective methods for you to accomplish your goal:

Breast Fead Your Baby


Breastfeeding your baby will assist you to lose postpartum weight. According to the research published in the Nutrients Journal by MDPI, you can burn calories by breastfeeding. It is recommended by the World Health Organization (WHO) to breastfeed your baby. Breastfeeding for six months or more can also benefit you and your baby. Breast milk provides nutrients to your baby and supports the immune system. Breastfeeding can reduce the risk of diseases like obesity, asthma, type 1 diabetes, ear infections, and gastrointestinal infections in infants. It also protects mothers from high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer.

Drink Enough Water 

It is essential to drink enough water to lose weight. Water helps you to be full so that you don't eat much. If you are breastfeeding your baby, make sure to stay hydrated to make up for the fluids lost through milk production. According to the research cited by Healthline, drinking water increases your sense of fullness and speeds up your metabolism, which leads to weight loss. It is generally suggested to take eight glasses of water a day. Choosing water over sweetened beverages aids you in cutting on calories.

Get Enough Sleep 

Try to fix your sleep schedule. Undoubtedly, it is tough for you to have a proper sleep with a newborn. But lack of sleep can negatively impact your weight; it can increase your appetite and decrease fat loss. The study published in PubMed Central showed that lack of sleep is associated with retaining more weight after pregnancy. You can try strategies like limiting caffeine, getting help from your friends and family, and splitting shifts with your partner to get adequate sleep.

Add Protein to Your Diet

Protein intake helps you to burn calories. According to the research published in the American Journal of Clinical Nutrition, adding protein to your diet can boost your metabolism and reduce calorie intake and appetite. Studies have shown that protein has a greater “thermic” effect than other foods; therefore, it needs more energy to be digested, which aids in weight loss. Protein is present in lentils, fish, soy, eggs, lean meats, and dairy products.

Eat High-Fiber Foods

Foods that are high in fiber can stimulate weight loss. The study presented in the Nutrition Research revealed that soluble fiber foods make you feel full as they are digested slowly and reduce hunger hormone levels. Oats, peas, beans, apples, citrus fruits, carrots, and barley are sources of soluble fiber. One more study of 345 people has shown that after an increase of 4 grams of fiber, after whatever participants had eaten, there was an average additional weight loss of 3 1/4 pounds over six months.

Avoid Highly Processed Foods

When you are on a weight loss journey, give up on the highly processed foods. Processed foods contain salt, unhealthy fats, calories, and high amounts of sugar. All these things prevent weight loss. Processed foods include fast foods, chips, candies, cookies, prepackaged foods, processed cheeses, sugary cereals, and baked goods. Replace these foods with fresh, nutrient-filled, fresh, and whole foods.

Move Your Body

You need to do aerobic and strength exercises to burn calories and make your body strong. Cardio exercises such as walking, jogging, running, cycling, and interval training can assist you to lose weight. They also provide you with a number of health benefits, like improving heart health and reducing the chances of diabetes and several types of cancer. Try to go for some strength training as well. Use light weights as a resistance activity for yourself. Proper diet, as well as exercise are both equally essential to maintain a healthy postpartum weight. Healthline mentioned an analysis of eight studies, which shows that people who combined diet with exercise lost an average of 3.7 pounds (1.72 kg) of weight than those who just did dieting. You must ensure that you get your doctor's approval before starting any exercise.

In a Nutshell 

Weight gain after pregnancy is common and totally natural. As a new mom, losing weight can be a challenge for you. However, you can achieve your goal by incorporating proper nutrition and exercise into your routine. Set realistic goals for yourself and be patient with yourself during this journey.
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