You must plan to return to pre-pregnancy weight 6-12 months after giving childbirth. Many women lose half their baby’s weight by 6 weeks. The rest usually disappear in the following months. A healthy diet with daily exercise will help you lose weight. Breastfeeding can also help to lose weight.
Take Your Time
Your body needs time to recover after giving birth. If you lose weight soon after giving birth, it may take longer to recover. Run up to six weeks of testing before trying to reduce them. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply returns to normal before significantly reducing calories.
Aim for weight loss about a pound and a half a week. You can do this by eating healthy foods and adding exercise when your doctor has cleared you up for the regular physical activity.
Women who are exclusively breastfeeding need about 500 more calories per day than before pregnancy. Get these calories from healthy foods like fruits, vegetables, whole grains, and lean proteins.
DO NOT go below the minimum calorie intake.
If you are breastfeeding, you will want to lose weight slowly. Weight loss that happens too quickly can make less milk for you. Losing around one and a half pounds (670 grams) per week shouldn’t affect your milk supply or health. Breastfeeding burns your body’s calories that help you lose weight. If you are patient, you may be surprised how much weight you naturally lose while breastfeeding.
Eat to Lose Weight
These eating tips will help you to lose weight:
Do not skip meals. If you do not eat you will have less energy and it won’t help to lose weight.
Eat 5 to 6 small meals a day with healthy snacks in between (instead of 3 larger meals).
I am eating breakfast. Even if you do not eat normally in the morning, get used to eating breakfast. It will give you the energy to start the day and prevent you from feeling tired later.
Slow down. When you take the time to eat, you will notice that it is easier to say that you are full. It is tempting to perform multiple tasks, but if you focus on your meal, you are less likely to overeat.
When you arrive for a snack, try to include fiber and protein foods to stay full (like raw pepper or carrot with bean dip, apple slices with peanut butter, or a slice of wholemeal toast with a boiled egg). Drink at least 12 cups of fluid a day.
Keep a bottle of water where you usually feed your baby and remember to drink when he does.
Limit drinks such as soft drinks, juices, and other liquids by adding sugar and calories. They can add and prevent you from losing weight Avoid products with artificial sweeteners.
Choose whole fruits from fruit juices. Fruit juices should be taken in moderation as they can contribute extra calories. Whole fruits give you vitamins and nutrients and contain more fiber, which helps you feel fuller with fewer calories.
Choose grilled or boiled and not fried.
Limit sweets, sugar, saturated fats, and Trans fats.
Do Not Crash and Burn
DO NOT go on a crash diet (do not eat enough) or a craze (popular diets that limit certain types of food and nutrients) will probably make you lose weight first, but the first pounds you lose will fluctuate and return. Other pounds that you lose in a crash diet can be muscle instead of fat. You will return all the fat you lose to a crash diet when you return to a normal diet.
You may not be able to return to the exact shape before pregnancy. For many women, pregnancy causes permanent changes in the body. You may have a softer abdomen, wider hips, and a larger waist. Make your goals for your new body realistic.
A healthy diet combined with regular exercise is the best way to lose weight. Exercise helps you lose fat instead of muscle. When you are ready to start losing weight, eat a little less, and move a little more every day. It can be tempting to push yourself into a difficult routine for rapid weight loss. But rapid weight loss is not healthy and is difficult for your body.
Do not overdo it. Just a quick walk in the neighborhood with your child in the stroller is a great way to start adding exercise to your daily routine.