How to Lose Weight After Pregnancy
The arrival of a newborn brings a bundle of joy, not experienced before. Of course, looking after the needs of your little one is the top priority, but you simply cannot ignore your health and well-being. One common problem, visible among all ethnic groups, is the weight gain in the post-pregnancy phase due to one reason or the other.
Unlike popular perception, pregnancy isn’t a disease but a natural process of recreation which triggers sudden changes in the short period of time and goes back to normalcy post-pregnancy. However, the phase normalcy depends on several factors including how effectively you are looking after your weight management. It might sound simple, but most of the women struggle to regain the normal weight after childbirth.
For a first-time mummy, it could be highly stressful to look after a newborn, particularly adjusting according to the routine of the newborn and the much-needed self-care for healthy recovery. Weight normalcy is very important, not just to look good but live a healthy life happily. Before venturing into “how to lose weight after pregnancy” you have to understand why women gain weight. This perspective will help you in post-pregnancy weight management effectively, without much effort.
What is “Baby Weight?”
It is perfectly natural to gain 25-35 lbs (11-16 kg) of weight during pregnancy due to developing foetus, placenta, uterus enlargement, extra blood, breast tissue and additional fat storage. The extra fat is required as reserve energy for childbirth and breastfeeding. This additional weight is called ‘baby weight’.
As far as the fat gain is in the recommended range, it is absolutely normal, but the majority of women gain more than the required.
Most of the women regain weight normalcy in a defined period of 6-9 weeks, but it sustains it could be the cause of several ailments in following years.
- Hormonal changes could trigger the risk of obesity, meaning proportionally high weight beyond the recommended body mass index (BMI) parameters
- Extra fat could increase the risk of type I & II diabetes and this could lead to heart disease in due course
- The high-fat deposit could increase complications in the next pregnancy
- Of course, fat deposit could impact your mental health as you feel less confident about attraction value
Tips to Lose Weight After Pregnancy
It feels great to be the source of new life. The joy of seeing the newborn takes the enumerable pain of labour away. But the change in body and lifestyle could trigger anxiety, resulting in a long and painful recovery period.
As said, it is not just about weight-management to look good but be fit, physically as well as mentally, as a growing child could be an exhaustive and tiresome journey. It is all a mind game when it comes to managing weight, you have to take in less calories, and here’s an appetite suppressant called resurge which can help you control your appetite, check this review here.
So, you have to learn the art of controlling the mind, so that you could remain motivated to follow your weight loss regime dedicatedly. Here are some of the evidence-based tips, based on expert insights, to help you shed those extra fats without hurting your normal life.
1. Be Realistic About Weight Loss Goals
Weight loss after pregnancy takes time, so you have to be very realistic in setting weight loss goals. Normally, women retain an average of 0.5 to 3 kg of their pregnancy weight within a year period. Weight retaining might vary, as the WHO study shows that women lose an average of 4.7 kg in between two weeks to two years post-childbirth. Experts are of the opinion that women with a healthy BMI could lose around 4.5 kg over the period of years. However, this depends on how serious and dedicated you are about diet, exercise and other weight management regimen. So, if you gain 11-15 kg baby weight, you will manage to shed around 6-7 kg almost instantly and rest might take time to shed. Since you and your baby need an additional source of energy, you need to be very calculative about your weight loss goals.
2. Avoid Crash Diet
Everyone wants to shed extra fat as quickly as possible. There is nothing wrong in having that kind of aspiration, but doing so in the quickest possible time through low-nutrition crash diets isn’t advisable. These very-low-calorie diets could impact your physical and mental health as well as of your baby. You and your baby need the extra source of nutrition and calorie for repair, recovery, and growth. Your low-calorie diet could impact the natural growth of your kid if you are breastfeeding. Crash diet could trigger exhaustion, tiredness and anxiety attacks.
If your BMI is in a stable state, you can plan to cut daily calories by 500 calories to safely shed around 0.5 kg weekly. Thankfully, studies suggest that cutting 500 calories to shed 0.5 kg weekly won’t have any significant impact on breastfeeding. Managing hunger could be a challenge for some, so they could seek help from a physician regarding CBD intake for appetite control.
3. Breastfeed If You Can or Choose to
Breast milk is a wonder food for your newborn as it contains all necessary nutrients and minerals required for healthy growth. In addition, it helps in building and strengthening the immune system of your little one and protects from pathogens. Studies suggest that breastfeeding triggers hormonal response to help the uterus contract to normal size after childbirth. There are tons of studies showing how effective breast milk is in lowering lung & skin conditions, diabetes, obesity and postnatal depression. Beyond these benefits, breastfeeding helps in managing weight post-pregnancy. Some study suggests that breastfeeding women lose 1.7 kg more weight than those non-breastfeeding women. For those who are not breastfeeding, might focus more on diet and exercise to shed extra fat.
4. Count Your Calories
Weight-loss is all about calorie balancing and this becomes more important for women recovering from the natural weight gain phase of pregnancy as one is required to maintain optimum energy balance for self as well as the kid. So you have to count calories you are consuming daily and how much you are using. It is not just about the number of calories and ways to use it, but the source of those calories. You can use mobile applications to keep track of your calorie intake, usage and the balance. It could be challenging initially, but routine could help you build the habit of calorie balancing.
In the post-pregnancy phase, it is pretty natural to feel hungry as the body needs additional nutrients for self as well as for breastfeeding. If you find it difficult to resist the temptation to eat your favourite food more frequently, it is better to consult your physician and ask about appetite suppressants. These appetite suppressants are designed to control the urge by manipulating reward-function of the brain and the hypothalamus—the control centre of hunger, temperature and other functions. Based on your physical status your doctor might recommend Liraglutide, Naltrexone, Phentermine, benzphetamine, diethylpropion, and phendimetrazine. However, you should be very cautious about dose and duration as an overdose could cause severe complications like dizziness, insomnia and nervousness.
6. Think CBD for Effective Weight Loss
Cannabidiol (CBD), a natural compound found in cannabis and hemp plants, is gaining popularity among those working day and night to lose weight by controlling appetite. Unlike THC (tetrahydrocannabinol)– the psychoactive component found in cannabis, which is known for triggering hunger pain, the CBD has been found effective in controlling appetite.
The human body has two cannabinoids (CB) receptors, namely CB1 and CB2, associated with the endocannabinoid system (ENS). The CB1 receptors, mainly found in the central nervous system, and CB2 is widespread throughout the body. Although CBD does not activate CB receptors directly, it triggers the body’s natural cannabinoids to either block or activates the receptors. Researchers believe that it could play an important role in metabolic function and weight control.
Since you need to maintain energy balance in the post-pregnancy phase, it is better to consult your doctor before starting CBD oil treatment for weight loss. You can try Nuleaf Naturals for it, check the coupon here.
You should stick to the recommended dose and frequency to avoid any side effect.
7. Fibre Loaded Diet
It is one of the most effective weight loss treatments without any side effects. One study suggests that eating 10 grams of soluble fibre could help in reducing belly fat by 3.7% over a five-year period. It makes you feel fuller as it slows the digestion process thereby reducing hunger pain. It boosts the level of fullness hormones like cholecystokinin (CCK), glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). You cannot expect instant results, but you will feel better in the long run.
8. Choose Healthy Proteins
Post-pregnancy is all about recovery and regrowth, so you will need a good dose of protein to boost metabolism. Protein is known for its effectiveness in appetite control and calorie consumption.
Since protein requires more body energy for digestion, it helps in burning calories effectively. It gives you a sense of fullness, thus killing your urge to have more food.
9. Make your Plate Green and Grainy
It is not advisable to cut food intake in the post-pregnancy phase. But, you can always control the source of your calorie by keeping healthy food in your storage. Avoid foods that could boost the fat deposit. It is always better to have lots of vegetables, nuts, fruits and yoghurt in your regular platter.
10. Cut Carbs and Added Sugar
Refined carbs and sugar are high in calories but low in nutrients and these increase the risk of weight gain, diabetes, and heart disease. Avoid anything that contains added sugar and add more whole food in your diet to have optimum consumable calories. Alcohol dehydrates the body, so it is better to cut alcohol consumption, especially when you are breastfeeding.
11. Walk, Exercise and Drink Water
Doing aggressive cardio could be challenging in the early days, so it is better to start with a brisk walk and then shift to jogging and running as the body gets acclimatized for a high threshold. You need to shed extra calories and nothing works better than walking. To make it more effective keep your body properly hydrated by taking at least 4-5 litre water per day. You have to find a balance between the amount and intensity of exercise to see effective results. Get in touch with some physio to bring your pelvic and stomach in shape without too much stress.
It is all about healthy living with the right balance of food and exercise. Your body needs the energy to support the newborn, so plan smartly to maintain the balance. Sleep plays a very important role in weight management, so get back to routine with optimum sleep time to get back in shape in the quickest possible time. Weight loss regimen requires motivation, so it is better to be in touch with those who are dedicated to losing weight as this triggers a chain reaction. Above all, weight gain is natural after pregnancy, so play smart and be committed without sacrificing the interest of your newborn. You are on your way to reclaiming your fit body with the unlimited joy of motherhood.