Are you worried about all the weight you have gained during pregnancy? Do you want to fit back in your older clothes?
Wait! Don’t just rush into it. It is very obvious that you are desperate to lose the weight you have gained during the nine months of your pregnancy, but as they say, patience is the key. Don't be in a hurry and wait till your baby turns 2 months old.
There are many reasons that lead to weight gain during pregnancy and they include:
The baby weight
Excess fat stores
While you might lose most of the weight post-delivery, there is still a long way to go.
Here are 6 smart ways to keep your weight in control while your body is recovering:
1. Say NO to Crash/ Strict Diets
Your body needs all the nutrition to heal and recover from all the changes during pregnancy. According to the CDC (Centers for Disease Control and Prevention), you would also require more calories than normal as you will be breastfeeding.
While you are breastfeeding, an additional 330 to 400 kilocalories (kcal) per day is recommended to be well-nourished and healthy. So eat well and do not think of any crash diets immediately after the delivery.
2. Breastfeeding is The Key
Breastfeeding is not only good for your baby but great for you too. Many studies have advocated that breastfeeding can help you lose weight faster.
Breast milk strengthens your baby's immune system and provides umpteen benefits.
Usually when you are breastfeeding there needs to be an increase of 330-400 calories each day. Make sure these calories come from nutritious foods (fruits, vegetables, oats, daliya, brown rice, milk, paneer, yoghurt, and so on).
Stay away from refined, processed, and sugary foods as these are just going to add on more kilos rather than doing any good to your body.
3. Get Maximum Nutrition
When you are nursing, it is extremely important to eat foods that not only benefit you but your baby too.
Post-pregnancy you will need a protein and fibre-rich diet. Protein-containing foods like milk, paneer, yoghurt are great sources of calcium too and hence you need to include these in your diet.
Apart from these, chicken, beans, dal, and fish are very important for one's body post-pregnancy.
Don't forget to include almonds/walnuts/sunflower seeds/flax-seeds/chia seeds in your diet as these will help in keeping you full for a longer duration.
4. Drink Plenty of Water
During breastfeeding, a good amount of water goes into the production of breast milk, and hence not drinking enough water can make you feel dehydrated.
Drinking enough water can speed up your metabolism and keep you full for a longer duration. Consume at least 8-10 glasses of water per day and go up to 15 glasses if needed. You can check with your doctor as to how much water per day would be ideal for you.
5. Get Enough Sleep
This might seem next to impossible, but yes, not getting enough sleep can make your journey of weight loss quite difficult.
Sleep deprivation can cause stress and can make you an emotional eater post-pregnancy and lead to unhealthy binge eating.
Take naps whenever your baby sleeps and rest as much as you can during the day. Get at least 7-8 hours of sleep per day so that the increasing weight does not remain to be stuck by your side for long.
6. Exercise Regularly
Exercising is necessary if you need to lose the piled-up weight and get rid of your escalating stress levels. But before you think of getting into your gym shoes, don't forget to consult the doctor.
Try going for a walk at least for 30-35 minutes (break it up into two parts if required) in a day or the evening initially to get your body going.
Though it feels important to get back into shape post-pregnancy, give your body time to heal. The smart way to approach weight loss after pregnancy is to promote a lifetime of good health.
Make your goals about your new body realistic. In the meantime, follow these tips to avoid gaining more weight and maintain a healthy lifestyle.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.