Soon after the baby is born a new mother is full of expectations and anticipations. One of the major concerns of a new mother is how soon can they lose their pregnancy weight and get back into shape. It is normal for a woman to gain 10 to 15 kgs of weight during pregnancy. If your weight gain is within normal limits during pregnancy then weight loss post pregnancy should not be very difficult. However if you were obese before pregnancy or gained too much of weight during pregnancy then getting back into shape might be a little challenging.
Every woman must try to get back into shape post delivery otherwise the pregnancy weight might become a part of her for the rest of her life. Here are 3 simple steps that will help you ditch your pregnancy weight without causing harm to you or your baby’s health.
Here Are Some Tips To Lose Weight Post Pregnancy:
Follow A Healthy Diet
In most Asian countries including India, it is believed that a woman must increase her fat intake post delivery to help her heal from within. But this is absolutely a wrong concept. Fats like butter or clarified butter has nothing to do with the healing of your uterus. Infact a balanced healthy diet will help you to heal faster without causing unnecessary weight gain. Opt for fiber rich food like pulses, whole wheat grains, oats etc. Have plenty of fresh fruits and vegetables. Iron rich leafy vegetables like spinach and cabbage are excellent in post pregnancy diet. Care must be taken to ensure that there is enough protein in your diet. Eat healthy snacks like sprouts or salads whenever you have the urge to snack. Avoid deep fried, sugar filled fatty food. Healthy fats like nuts and olive oil are easier for your body to breakdown and hence are good for you.
Consult your doctor before starting to exercise. It is usually okay to start light exercises after 2 to 3 weeks post delivery. If you had a natural birth you can start exercising much sooner than if you had a c-section. Increase the intensity gradually. Always listen to your body. It will take time to lose pregnancy weight in a healthy manner so never try over doing it. If you cannot find time to exercise then atleast take your baby for walks. Pushing the stroller is also an exercise. It will not only give your baby a change in the environment but will also help you to lose calories.
Several studies prove that regular breastfeeding actually helps you to lose pregnancy weight. But it will be good to note that breastfeeding alone cannot cause weight loss. You have to combine it with a balanced healthy diet. Exclusive breastfeeding can take up about 330 to 350 calories per day to keep up the milk supply. So breastfeeding is not only good for the baby but it is good for the mother as well.
The time taken to lose pregnancy weight may differ from woman to woman. So do not get over-worried if your friend or someone you know got back into shape within few months and you are struggling for almost a year without much effect. Your health and the health of your baby is of primal importance. If your doctor says there is nothing to worry about then just relax and enjoy the joys of motherhood. There will be plenty of time later to get into shape and fit into your old clothes.