Putting on weight during Pregnancy and after delivery is normal. As a matter of fact, the weight is there for good. Pregnant women tend to gain weight more rapidly in the last few months of Pregnancy than in the first few months. In addition to baby weight, this weight gain results from extra fluid needed for the baby’s circulation, placenta and amniotic fluid.
It’s recommended that your weight return to pre-pregnancy levels within six to twelve months after delivery. Women typically lose half their baby weight within six weeks of giving birth (postpartum). In most cases, the rest falls off during the following months.Here are some tips for losing weight after pregnancy.
Breastfeeding may provide several health benefits for both mother and child. As you breastfeed, you use fat cells in your body that you stored during Pregnancy, together with calories from your diet, to fuel your milk production and feed your baby.
You can shed extra pounds by eating a healthy diet and consuming 300 to 500 additional calories per day to stay energetic and provide milk. In addition, breastfeeding promotes immunity, reduces glucose intolerance, ovarian cancer, and certain types of breast cancer.
A Calorie Is ‘A Calorie’
To lose extra weight, you need to lower your daily caloric consumption. It is most common for people to gain weight when they consume more calories than they burn off. To lose 1 pound, you must reduce your calorie intake by 3,500 calories. For example, this would be equivalent to cutting out about 500 calories in a week.
A pregnant woman should not consume less than 1,700 calories a day. By doing this, you ensure both you and your baby are getting enough calories and nutrients regularly.
Play Safe with Ingredients
Take Prenatal Vitamins – Iron, calcium, and omega-3 fatty acid supplements also help maintain your body functions while aiding your baby in his or her development.
Eat frequent small meals – Avoid overeating as it will cause gastric reflux and nausea. Do not fill up on unhealthy snacks. A good rule of thumb is to eat slowly and to avoid bingeing. Eat healthy snacks like nuts and replace junk food with fruits and yoghurt.
Consume pregnancy-friendly foods such as orange juice, strawberries, spinach, broccoli, beans, and fortified bread and cereals. High-fibre foods can help regulate weight and prevent digestive problems such as constipation.
Avoid Mercury- Sea foods like fish,crab, shrimps etc may contain mercury and cannot be washed away. In addition, it is very harmful to your baby .It may be beneficial to purchase organic baby clothes if you wish to further eliminate the health hazards of such toxins.
It is important to add fruits and vegetables to your diet regularly. Opt for unsaturated “good” fats such as olive oil, canola oil, and peanut oil. Whole grains, vegetables, fruits, and beans are generally good sources of fibre.
Hydration is beneficial to your body in several ways. Boosting your metabolism is one of its benefits. Furthermore, it helps you feel full, which reduces your appetite. Keeping an eye on the transparency of your urine can be used as an indicator of whether you are drinking enough water to keep your BMI in check.
Get enough sleep
Sleep is another factor that aids weight loss. A lack of sleep causes a release of the stress hormone cortisol, leading to water retention and increased appetite. In addition, insufficient sleep reduces metabolism.
In this situation, you are likely to make poor food choices since your body releases serotonin to calm you down, which can be done easily by eating carbs and fat.
Despite weight loss occurring gradually, there is plenty to do to speed up the process. You can burn these calories and build up your muscles and bones by incorporating weight training or aerobic exercises.
Exercise should be included in a new mother’s routine – not just for postpartum weight loss but for numerous other reasons as well. In addition to relieving stress, it can elevate your mood and improve your quality of sleep.
Relax and take a deep breath. During Pregnancy, you’ll gain some weight. This is totally normal and there is no need to feel ashamed. Consider shopping for kids clothes to treat yourself. Keep a positive attitude and be ready for your child’s arrival! With a little effort from your side, you can lose those excess pounds after birth.