How To Lose Weight Naturally After Pregnancy
Losing weight after pregnancy will usually happen fairly naturally once you are making nutritious food choices and youve started to move your body more regularly.
Here are our top tips to losing your baby weight naturally, with just a few simple lifestyle changes.
What is incidental physical activity?
Adding more incidental activity into your day is an easy, natural way to build your fitness and return to an active lifestyle again.
What Is Baby Weight
Heres some background on what baby weight is, why it happens during pregnancy, and why it wont be needed after baby makes their appearance in the world.
The Centers for Disease Control and Prevention recommends that women within a healthy weight range who are carrying one baby gain 25 to 35 pounds during pregnancy.
Recommended weight gains for expectant people who are underweight, overweight, or carrying multiple babies are different. Check out the interactive calculators at the Institute of Medicine/National Academies to determine your individual recommended weight gain.
Your healthcare providers may also have a different recommendation based on your own needs.
According to research published in the, pregnancy weight gain consists of:
- the baby
Address Weight Concerns Early
While youll certainly gain weight naturally from your pregnancy, the majority of this weight gain happens in the second and third trimesters. Your baby also grows rapidly during the last two months of pregnancy. You cant control weight gain attributed to your baby and supporting elements like the placenta, so its best to address any weight issues earlier in pregnancy.
Some success in weight intervention among pregnant women has been reported through a study published in the journal Obesity .Researchers found that women who received advice between weeks 7 and 21 of pregnancy were less likely to gain excess weight during the third trimester. The same group of women studied also benefited from weekly support group meetings.
This is just one example of when early planning helped to stave off excess weight gain. If you want to lose weight, or control the amount of weight you gain overall during your pregnancy, be sure to have your doctor help you come up with a plan early on. Your doctor can also refer you to a dietitian for more advice and meal planning.
Also Check: Can I Use Vagisil Wash While Pregnant
How To Lose Weight After Pregnancy
This is a very common question, especially among new mothers. Now that the new baby is born, mothers are worried about three things. These are when to feed the baby, what to do when one cries, and how to lose weight.
If you started at a normal weight and gained around 25 to 35 pounds, then it will take several months to achieve your weight before pregnancy.
However, if you were already overweight before or you have put on more weight during pregnancy, then losing weight might take up to a year. And any weight you cant lose will stick with you for a long time.
Most doctors dont recommend losing weight fast after pregnancy. According to them, a more gradual approach to weight loss is safer. With that in mind, below are some of the tips on how to lose weight after pregnancy.
Post Pregnancy Weight Loss Tips
Breastfeeding has been directly linked to weight loss after pregnancy. This is yet another advantage coming from breastfeeding, apart from its valuable nutrition benefiting your baby.
You should know that your calorie intake is much higher when you breastfeed. Even without doing anything else, you can lose a lot of weight by maintaining the same calorie deficit and breastfeeding.
On the downside, the calorie intake should be adjusted accordingly after stopping to breastfeed your baby.
Try to take some naps throughout the day, if this is possible. Weight loss is associated with hormonal balance, and your hormones are balanced when you sleep.
Breastfeeding And Weight Loss
Gradual weight loss of 500g per week, is all right while breastfeeding. Losing weight more rapidly through dieting might mean you dont pass on enough nutrients to your baby.
Breastfeeding is not only best for your baby, it can help you lose weight gained during pregnancy because your body uses fat stores and energy to nourish your baby. You might find you dont lose weight until you have stopped breastfeeding. However, overall, women who breastfeed their babies for at least the first few months tend to lose the weight they gained during pregnancy faster than women who do not breastfeed.
Breastfeeding can make you hungry. Eating extra vegetables, protein and other nutritious choices is best and you should try to avoid processed foods high in fat or sugar. You need to drink plenty of water too.
You May Like: Vagisil Safe While Pregnant
Eat Healthy Food Instead Of Junk Food To Lose Weight After Pregnancy
This is the stage where you need to do diet. Here diets mean keep yourself away from junk and rich food, but not from healthy food. Your body must need to get enough calories to support you, but at the same time you need to be away from fat. That is why you need to keep yourself away from junk foods to lose weight after pregnancy.
These are a few useful tricks and tips to How to lose weight after pregnancy and as a mother of a child I got the desired results after using these tricks.
- TAGS
What Should I Be Aware Of Before Exercising
Your lower back and core abdominal muscles may be weaker than they used to be.
Your ligaments and joints are also more supple and flexible for a few months after birth, so there’s an increased risk of injury if you stretch or twist too much.
Do not rely on your pre-pregnancy sports bra. Your back and cup size are likely to have changed, so get measured for a new one.
Recommended Reading: How To Calculate Safe Days To Avoid Pregnancy
Keto Diet For Beginners Menu Plan
How To Lose Weight Fast After Pregnancy How Many Calories Day For Male To Lose Weight Keto Diet Meal Plan Chicken, Dis Garcinia Combogia And Forskolin Safe For Older Women What Is Premium Forskolin Made From Fastest Way To Lose 10 Pounds Safely.
How To Get Rid Of My Lower Belly Fat How To Get Weight Loss Surgery Approved. How To Lose Weight Fast With Fasting Coming Off A Keto Diet Maintenance Plan Weight Watchers Lose 10 Pounds In 10 Days. Forskolin And Conjugated Linoleic How To Lose Weight Fast In Running.
When To Seek Help And Where To Go For Help
If you were overweight before your pregnancy, you might need to talk to your doctor about how to lose weight.
A dietitian can give you more tips on how to lose weight, and they can put together a personal eating plan that is nutritious and allows for gradual post-pregnancy weight loss. You can find an accredited practicing dietitian on the Dietitians Australia website.
If you are concerned about your weight, it’s a good idea to talk to your doctor.
You can also call Pregnancy Birth and Baby on 1800 882 436, or video call, for advice and support.
You May Like: Can You Find Out Who The Father Is While Pregnant
Include Your Baby In Your Workouts
You can include your little one in many types of exercises after giving birth, which will help you bond and will make it easier for you to find the time to exercise. Try taking a walk along with their stroller or consider enrolling in mommy-and-me yoga, swimming, or aerobics classes.
These classes can also be a great place to meet other new moms who are also trying to lose baby fat!
Once your doctor gives you the green light, you can try these exercises after delivery for a flat stomach and overall weight loss:
- Pelvic tilts
- Lunges
- Crunches.
If you were active before and during pregnancy, your doctor might recommend waiting a month before doing more intensive workouts, such as crossfit, cycling, running, and high intensity interval training . You can also try modified exercises that include holding your baby for a great post pregnancy ab workout.
How To Lose Baby Weight Fast After Pregnancy
Losing weight after pregnancy can be a real struggle, as most moms find themselves deprived of sleep and rest. This does not allow them to get on a diet and workout routine, resulting in putting on even more weight than before giving birth to their little one.
But it is possible to turn over a new leaf and quickly shed the extra baby weight with just a few tips incorporated in your daily routine.
Lets find out how to lose baby weight swiftly and without any serious changes in your life.
Don’t Miss: Can I Use Vagisil Wash While Pregnant
Breastfeed If You Can
The World Health Organization , the American Academy of Pediatrics , and the CDC all recommend breastfeeding. Breastfeeding your baby during the first 6 months of life has many benefits for both you and your baby:
- Provides nutrition: Breast milk contains all the nutrients a baby needs to grow and thrive in the first 6 months of life, according to the
- of high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer.
Additionally, research has shown that breastfeeding can support your postpartum weight loss.
However, in the first 3 months of breastfeeding, you may experience no weight loss or even some weight gain. This is due to increased calorie needs and intake, as well as reduced physical activity during lactation.
Increase Duration And Intensity Of Workouts
Cardio and the depth of workouts such as jogging, walking, cycling, running, and interval training helps you gain health benefits and burn calories. Hence exercise reduces the hardness and risk of diabetes. It also improves heart health and decreases cancer risks.
The gym does help in losing weight, in combination with good nutrition. In addition, it is vital for heart health and fat loss. Thus you will be able to improve your health and weight if you walk a few steps. It will gain good health as well. It will also recover you soon from risks.
Start something gentle. It is with a combination of daily exercise and a healthy diet. It helps to lose fat. Practice eating a little less each day and move around more day by day. Do not try rapid weight loss programs. It may bring a health risk. So start at a slow step to avoid any harm.
Also Check: Can Donating Plasma Hurt An Unborn Baby
Getting Help From Your Healthcare Provider
Diet and exercise are the best ways to lose weight healthily for most women, but in some cases, your healthcare provider may need to step in. The following options might be considered if you have a BMI above 30 or have certain medical conditions along with a high BMI.
-
Medication. If you havenât been able to get your BMI below 30 with lifestyle changes alone, your healthcare provider may prescribe medication to help with weight loss.
-
Surgery. This may be recommended by your healthcare provider only if medications donât work, and if you have an exceptionally high BMI.
Your healthcare provider may be able to help you with things like meal plans, safe exercises you can do in the postpartum period, and guidance on how much weight is safe for you to lose in a given time frame.
Think Positive To Lose Weight After Pregnancy
May be you are surprised with this trick, but it is proved that positive thinking helps a person a lot to lose weight after pregnancy. So always try to think positive with your regular activities. Dont be worried about your extra weight after pregnancy as sometimes you may need a couple of months to return back in pre-pregnancy weight level.
Recommended Reading: How To Calculate Safe Days To Avoid Pregnancy
Effective Tips To Lose Baby Weight After Pregnancy
If theres anything we know, its that achieving a healthy weight post-baby can be a struggle. It can be stressful taking care of a newborn, adjusting to a new routine, and recovering from childbirth. Its a lot.
However, its important to return to a healthy weight after delivery, especially if you plan to become pregnant again in the future.
Well go over some effective methods to help you achieve a healthy postpartum weight so you can take on parenthood with pep in your step.
Urinating During Exercise Is Not Normal
Peeing when you sneeze, jump rope, or laugh is often accepted as a new normal for postpartum mothers, but stress urinary incontinence can be corrected. Changing hormone levels, plus the stress of carrying and delivering a baby, can cause trauma to the pelvic floor.
If you experience leakage, see your doctor or find a pelvic floor physical therapist to learn how to treat your symptoms. Spoiler alert: The answer is not always more Kegels!
Also Check: Can You Get Lasik Eye Surgery While Pregnant
Dont Compare Yourself To Other Moms
All women are different, and getting fit after pregnancy might be easier for some moms. As long as you eat a healthy diet and exercise regularly after birth, odds are that youll lose the extra pounds sooner rather than later.
Dont be discouraged by magazines that show celebrities getting back in shape only weeks after delivery do what is best for your body and your baby, and the weight loss will follow. Real postpartum bodies dont always go back to their pre-baby state, and thats okay as long as youre healthy.
There Is No One Size Fits All Approach To Weight Loss
Everyone is an individual, and while it is easy to compare our postpartum weight loss journey with others, it is important to remember that everyones weight loss journey will be different. Mckinley et al. found that many factors impact postpartum weight loss. From the obvious factors like sleep, nutrition, and exercise, there are psychosocial factors like postpartum depression and anxiety. Demographic and lifestyle factors also have an impact, from access to childcare, partner support, and economic factors. My expectations for postpartum weight loss with my second child were radically different than the expectations I had with my son. Considering everything I learned I was able to adjust my expectations and approach my second postpartum weight loss journey with grace.
Of course, there were still sleepless nights and slowly working my way into a regular fitness routine, but this time I was able to appreciate the dramatic changes my body had been through and embrace my postpartum weight loss journey.
Recommended Reading: Lasik During Pregnancy
/7try Deep Belly Breathing With Abdominal Contraction
You must have seen so many yogis doing this exercise. The exercise helps in toning and strengthening your abs and belly. Sit upright and breathe deeply drawing air from the diaphragm upward. Contract and hold your abs tight while inhaling and relax while exhaling. Slowly increase the amount of time you can hold your abs.
Losing Weight After Pregnancy
You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth . The rest most often comes off over the next several months.
A healthy diet with daily exercise will help you shed the pounds. Breastfeeding can also help with postpartum weight loss.
Don’t Miss: Can You Donate Plasma While Pregnant
Keep Moving To Lose Weight After Pregnancy
When you were pregnant, then you used to pass yours most of the time by sitting or taking a rest for the safety of the child. Now it is your time to burn those extra calories from your body. So it is proved that extra movements of body after pregnancy will help you to lose weight after pregnancy, but dont forget to start this movement after a week minimum. You can walk in the morning, can do your household works by yourself, etc. As an example, you can walk 25/35 minutes per day and at that time you may use a stroller to keep the baby with you. But dont try to take the extra pressure than your ability. These extra movements will help you to lose weight after pregnancy.
Losing The Baby Weight Takes Time
The reality is that after taking almost 10 months to grow a baby, it will take time to lose postpartum weight. A recent study found that only 20% of women return to their pre-pregnancy weight within the first three months postpartum and that 24% of women retain at least 10 pounds one year postpartum.
This means, on average, 80% of women take more than three months to return to their pre-pregnancy weight. I was not a failure because I did not immediately return to my skinny jeans. I was normal! We would all love to lose weight quickly, as the recommended weight loss goal is to lose around 1 pound a week.
For a little help, see these progressive post-pregnancy exercises for weight loss.
Also Check: Can You Get Lasik Eye Surgery While Pregnant
