Introduction
Contents
- Introduction
- How do you lose weight after pregnancy
- Give yourself some time
- Change your lifestyle
- Prepare yourself before starting a diet
- Vary your diet
- Decrease the quantity every day
- Hydration: the pillar of your diet
- Exercise twice a week
- Food supplements to help you reach your goals
Getting back into shape after pregnancy takes some time. Most women lose their weight very slowly, taking up to a full year.
Holding on to a few extra pounds after pregnancy is normal.
Most women who put on the recommended amount of weight during pregnancy always remain a few pounds above their pre-pregnancy weight one year after giving birth. A sizeable minority, 15-20% of women, may have gained even 5-6 kg more.
Unsurprisingly, losing weight after childbirth is particularly challenging and this is aggravated in difficult economic conditions.
In a recent study of low-income women, nearly half retained more than 5kg after one year, and one-third of women who started pregnancy at normal weight ended up overweight or obese. How to lose weight after pregnancy
Weight control is a widespread concern for many women after pregnancy. Although common during pregnancy, a 10kg weight gain is difficult for many women to manage emotionally.
Many women are not sure how to separate fact from fiction regarding this “post-pregnancy” weight control.
There seems to be a myth that weight loss after pregnancy can only be successful if it happens quickly. Somehow, many women think that if they haven’t lost full pregnancy weight within 1 year of giving birth, there is something wrong with them, they are not normal, or they have failed in some way. Give yourself time
Actually, the truth is that weight loss after pregnancy can last a very long time, sometimes a few years, without meaning that something is wrong.
Gradual weight loss is the norm, not the exception, and the rate of weight loss depends on several factors, such as whether there have been any complications with pregnancy or childbirth. Complications of pregnancy can make a woman feel weak or interfere with her mobility.
Certain diseases such as postpartum inflammation of the thyroid gland, which is a common complication that occurs soon after giving birth, can cause problems with weight loss.
Other factors include other medical conditions or taking medications that make weight loss difficult in general. Change your lifestyle
As we said, there is a false myth about the best way to lose weight after pregnancy.
A myriad of factors contribute to this confusion, starting with the fact that there isn’t enough research on what kind of postpartum program is safe for the mother (especially the nursing mother) after giving birth.
The lack of research, in turn, means that doctors are often reluctant to allow any radical diets. As a result, less strict diets are recommended which can take longer to function and are therefore more frustrating for many women. Prepare yourself before starting a diet
First of all, you need to have realistic expectations of how long it will take to lose weight. Even half a kg a week can be an achievement!
It should also be borne in mind that no specific diet has been shown to be safer or more effective than another, and that you probably can’t risk feeling sick from being deprived of certain nutrients due to radical diets. Furthermore, in case of breastfeeding, one would not want to damage the baby’s or girl’s diet with potentially dangerous or highly restrictive diets.
Initially, a woman should try to lose weight by following a sensible and balanced diet.
Exercise every day, even if it’s just walking, is an absolute must.
Lack of exercise is what often blocks the process.
Weight loss will simply not be satisfying if you lack exercise. This is true for many reasons; including the fact that exercise helps keep the body’s metabolism from slowing down too much while dieting. Weight loss while dieting is easier with exercise and very difficult without it. Varying your diet
It is very important to vary your diet, so don’t always eat the same things, but try to get as many nutrients as possible from as many sources as possible. Here are some tips by the way.
Let’s start from the basics, obviously the main suggestion is to have three meals every day, especially breakfast. Research shows that having breakfast is often a constant for those who manage to maintain a constant weight.
We also remind you of:
- Snack healthy fruit or vegetables between meals to keep your energy levels high;
- Eat smaller portions;
- Consume 7-8 servings of vegetables and fruit each day. Research shows that people who eat vegetables and fruits are more successful in losing weight;
- Focus on high-fiber foods. Foods high in fiber, in fact, help you feel full and therefore eat less. These foods include fruits, vegetables, legumes (beans, peas and lentils), whole grains and breads, brown rice, whole wheat pasta, nuts and seeds;
- Cooking with less fat. While some fats are important to our health, go easy on cooking oils and other fats. Instead of frying foods, try baking, roasting, grilling, and steaming.
- Limit sugary foods and drinks. Choose small amounts of foods that are high in added sugar. Avoid sugary drinks such as fruit juices, fruit drinks, flavored coffees, sodas, and energy drinks.
In the case of lunches and dinners out, remember to eat smart. Decrease the amount every day
Do not follow a strict and restrictive diet right away.
Women need a minimum of 1,200 calories per day to stay healthy, and most women also need between 1,500 and 2,200 calories per day to maintain their energy and prevent mood swings.
And if you are breastfeeding, you will need a minimum of 1,800 calories per day (most breastfeeding moms need more than 2,000-2,700 calories) to feed yourself and your baby or toddler.
If you are breastfeeding, make sure you lose weight slowly, as losing weight too fast can cause a decrease in milk.
Too rapid weight loss can also release toxins that are stored in your body fat in your bloodstream, and therefore also in your milk.
A weight loss of about one and a half kilograms per week is safe and will not affect the quality and quantity of the milk. To achieve this, cut 500 calories a day from your current diet (without falling below the safe minimum) by decreasing your food intake or increasing your activity level. Hydration: the pillar of your diet
Staying hydrated is very important, at all times, but especially if you are on a diet. Water, in addition to all its benefits, helps to appease the sense of hunger and to feel fuller between meals.
It is also very important to prefer foods rich in water (fruit, vegetables, soups, tea), they will make you feel full, even with fewer calories.
Furthermore, breast milk contains, on average, 87% of water (EFSA, 2010), the water content varies according to the time of day.
Since breast milk is produced using the mother’s body water, a milk volume of 750ml equates to a significant extra water loss for the mother, compared to normal daily losses.
Keeping the body hydrated can therefore be even more challenging for breastfeeding women.
The mother’s water intake during breastfeeding should be sufficient to compensate for the water lost through the milk. So, theoretically, the water intake of lactating women should be higher. Exercise twice a week
There is no magic pill to magically help you lose weight: a healthy diet must be accompanied by regular exercise. This is the best way to shed the pounds and then maintain a certain weight. And it is important to exercise to ensure that you are losing fat instead of muscle.
Once you’re ready to start losing weight, start eating a little less and being more active, even if you’re just taking a quick walk around the block.Dietary Supplements to Help You Reach Your Goals
Eating a nutritious diet with a wide variety of lean proteins, vegetables, fruits, whole grains and low-fat dairy products helps meet your needs during the postnatal period, but mothers who breastfeeding need to take multivitamins to ensure that their daily requirement is met.
We recommend that you take vitamin A above all, because after birth the body’s demand increases.
Babies are low in vitamins at birth, so they are totally dependent on breast milk to meet their vitamin A needs. Newborns need vitamin A to develop a strong immune system.
Another essential vitamin is B-12.
Babies are typically able to meet their vitamin B-12 needs through breast milk, provided they have an adequate supply of B-12. Strict vegetarians are at risk of inadequate B-12 intake, as it is found mainly in animal foods.
Vitamin B-12 is essential for keeping children’s nerves and blood cells healthy.
