Metabolism Weight Loss After Pregnancy
Metabolism is a series of chemical reactions that sustain life in living organisms. Its main function is to turn food into energy that can run cellular processes. It is responsible for three important functions. In addition to energy production, metabolism is a vital process in the creation of proteins, fats, and carbohydrates.
Metabolism occurs in every living organism. It involves the transformation of carbon, hydrogen, and oxygen into energy and materials. The reactions take place in the cells and organs of living organisms, both plants and animals. They help the organisms produce energy and materials that are necessary for growth, reproduction, and health. They also help the organisms eliminate toxic substances.
Metabolism can be broken down into two main types: destructive and anabolic. In the former, energy is created from large molecules within cells. This energy is used for all cell activity, including heating the body and contracting muscles. Catabolism also produces waste products, which are excreted through the skin and kidneys. These organs are also part of the endocrine system, and play an important role in regulating metabolism.
Different people have different metabolism rates, which are determined by genes. Some people have a fast metabolism while others have a slower one. Regardless of your metabolism rate, you should make sure you are eating enough food to support your bodys needs.
Get Support From Your Partner
Its always more difficult to lose weight if youre doing it alone. Discuss your weight loss goals with your partner, get rid of unhealthy foods and snacks, and include healthier foods in both your diets.
There are also activities that can help you both unwind and exercise together, such as going for walks together – stroller in tow – each day.
The Postpartum Weight Loss Timeline
Did you just have a baby and youre wondering what your postpartum weight loss timeline will look like?
In this post, you will learn:
- How much weight you should expect to lose week by week,
- A proven postpartum weight loss plan, and
- What you need to know about weight loss while breastfeeding.
Keep reading!
Disclaimer
***READ FIRST***
Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.
Ok, moving on.
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Avoid Added Sugar And Refined Carbs
Though they may be tempting, sugar and refined carbs are high in calories and usually low in nutrients. And there are healthy and delicious alternatives.
Research associates a high intake of added sugar and refined carbs with an increase in weight, diabetes, heart disease, some cancers, and even cognitive decline.
Common sources of added sugars include:
- sugary drinks
When youre choosing food at the grocery store, read the food labels. If sugar is one of the first ingredients on the list, that product is probably better to avoid.
Its easy to reduce your sugar intake by avoiding processed foods and sticking to whole foods such as vegetables, legumes, fruits, meats, fish, eggs, nuts, and yogurt.
Here are some examples of low sugar breakfast ideas to get your wheels turning.
How Much Weight Can You Lose Breastfeeding
While breastfeeding, women burn an average of 500 additional calories a day. This may sound like a secret formula for weight loss, but its important to get those calories back. Maintaining a calorie deficit can leave your body without enough energy to support recovery, milk production and other important functions. But with a healthy diet and exercise plan, its still possible to shed some baby weight while breastfeeding.
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Losing Weight After Your Pregnancy And Gastric Sleeve Surgery
One of the side effects of vertical sleeve gastrectomy is being able to conceive more easily. In fact, a significant percentage of my female patients are referred by their obstetricians for this very reason. But whats the process of losing that post-pregnancy weight if youve been sleeved? It depends on a number of factorssome that are in your control and others less so.
Were you at a stable weight before pregnancy?Following weight loss surgery in Mexico, we dont recommend conceiving a baby until you reach a stable weight. Thats usually 12 to 18 months after surgery. However, sometimes Mother Nature has other ideas. Its actually not uncommon for patients to get a positive pregnancy test within six months of VSG . We dont advise it, but it happens. If youre still in the losing phase of your initial journey, you might not gain much weight during your pregnancy. Which means, of course, you wont have as much pregnancy-related weight to lose afterward. If you are at a stable, comfortable weight before your pregnancy, you may gain the 25 to 35 pounds recommended for women of normal weight. Dont compare yourself to the speed or success of women who only gained five poundsor even lost weightduring their pregnancy.
Tips for tackling the scalePrepared to jump back into weight loss? Here are a few ideas from your sleeve sisters.
Changing livesone sleeve at a time.
Tips To Help You Stay Healthy After Giving Birth
Sure, you might be excited to get back into your old clothes. But broadening your focus from weight loss to making healthy choices will help you get back into shape without the pressure. These tips can help you stay on track:
Above all, give yourself the same patience and grace youd give a close friend who was in your shoes. Remember that it took you nine months to gain the weight, so its completely normal for it to take that long to lose it
From the What to Expect editorial team and Heidi Murkoff, author of What to Expect When You’re Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.
- What to Expect When You’re Expecting, 5th edition, Heidi Murkoff.
- What to Expect the First Year, 3rd edition, Heidi Murkoff.
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How To Set Realistic Weight Loss Goals
When youre trying to lose weight, its important to set realistic goals. Losing too much weight too quickly can be unhealthy and difficult to sustain long-term. So aim to lose 1-2 pounds per week. This may seem like a slow process, but its a healthy rate of weight loss that you can maintain over time.
Losing weight after pregnancy takes time and effort, but its possible to reach your pre-pregnancy weight. The best way to do it is by eating a healthy diet and exercising regularly. And be sure to get plenty of rest and drink plenty of water. If you set realistic goals, youll be more likely to achieve them! It just may take a bit longer than you think.
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!
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Eat Smart In A Restaurant
Some studies show that frequent eating out could lead to possible weight gain . It does not mean you should not eat at a restaurant. Instead, follow the same precautions that you would follow at home. Check for the ingredients in a particular dish and avoid foods that are fried, have high sugar or salt, and contain processed ingredients like refined flour. Instead, opt for fresh soups without cornstarch, fresh salads, grilled, baked, and roasted food items.
What Happens To Your Body After Giving Birth
Its only natural for your body to change during and after pregnancy! So, what happens after you give birth? The same hormones that helped maintain your pregnancy are responsible for many body changes after pregnancy. While many of these changes will reverse soon after delivery, some might take more time or they might even be permanent.
A lot of new moms experience changes such as stretch marks, a wider waist and hips, and a softer belly. On average, women will be 1 to 6 pounds heavier after pregnancy.
Some women might also experience a condition called diastasis recti abdominis, which refers to a separation between your recrus abdominis muscles after pregnancy. In other cases, new moms might find that their pelvic floor muscles are weakened, causing milder orgasms and urinary incontinence.
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Easy Exercises For New Moms
Ease back into exercise with simple moves that help you incorporate baby into your everyday routine.
Mom: Megan Highland Mills, New YorkLost: 25 pounds in 4 months
For the first few weeks after my baby was born, I kept her diaper changing station downstairs, which was easier while my body recovered from labor. But once I was all healed, I moved it to the second floor. This forces me to go up and down stairs to the nursery every time I need to change my daughter’s diaper. This became an easy way to burn calories!
Mom: Nicole Chicopee, MassachusettsLost: 35 pounds in 19 months
I walked with my daughter a little bit every single day, whether it was down the street, around the backyard, at the grocery store, or at the mall. We’d stroll for anywhere from 15 minutes to an hour a day, depending on how long my baby would stay into it.
Mom: Betty Forest Hills, New YorkLost: 23 pounds in 9 months
I needed a targetand a deadlineto motivate me to lose the baby weight. So, I decided to run a half-marathon nine months after having my baby. I figured since it took me that long to put the weight on, I should have at least that long to take it off. I started exercising slowly at first, just walks around the neighborhood, pushing the stroller. Then, once I was back at work, I’d run at the gym during lunch. And slowly, I built up my speed and distance.
Do Not Follow Any Diet
After delivering your baby, your body requires a good amount of nutrition to provide you energy and help you recover. Following any diet will limit you from eating certain foods that are a good source of nutrients. Eat fresh and healthy foods as they are rich in fibre, protein and other essential nutrients that will help you lose weight .
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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.
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Diet and exercise are still the best ways to lose weight. However, there aresupplements out there that claim to replace or supplement the need for these things. These include a number of popular herbal dietary supplements, which have actually been found to help in weight loss. Some weight loss supplements also help increase metabolic rate, cut down on cravings, increase energy, and even boost metabolism. When people make the switch to diet and exercise with these products, they often find that the weight loss products have had little to no impact on their bodies.
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Do Not Crash And Burn
Do not go on a crash diet or a fad diet . They will probably make you drop pounds at first, but those first few pounds you lose are fluid and will come back.
Other pounds you lose on a crash diet may be muscle instead of fat. You will gain back any fat you lose on a crash diet once you return to normal eating.
How To Lose Weight After Pregnancy
Breastfeeding could be helpful when it comes to weight loss. In one 2015 study, published in Preventive Medicine, US moms who exclusively breastfed for at least three months lost more weightjust over 3 poundsand were more likely to return to their pre-pregnancy weight a year after giving birth compared to moms who didn’t breastfeed exclusively or at all.
While this is encouraging, other studies have found conflicting results. Overall, it seems that the longer you breastfeed, the more effective it is at helping you lose weight.
As far as which diet works best, Salcido says: “The safest and easiest way to lose pregnancy weight is to eat small meals throughout the day, instead of three large ones, to boost your metabolism.” He recommends always starting your day with breakfast, picking healthy snacks, like nuts, and drinking lots of water throughout the day.
Plus, as expected, sticking with fruits and veggies is smart. “Keep in mind to eat plenty of fruits and vegetablesthey help provide your body with needed nutrients while also breaking up fatty deposits,” he says.
But if you find yourself with cravings, similar to the ones you had while pregnant, you’re not alone. “Some women may continue to experience cravings after birth because of changes in hormone levels,” says Salcido. Cravings may include anything from sugar to caffeine to protein.
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Belly Fat Post Pregnancy Can Be Reduced By Breastfeeding And Exercises That Will Not Only Help You Lose Weight Around Abdominal Area But Also Strengthen Your Pelvic Floor Abdomen And Lower Back Muscles
Pregnancy is a beautiful as well as life-changing experience for many. One of the common problems women face after their delivery is belly fat that sometimes refuses to go away even after months. New mothers apart from all the challenges of this new phase also struggle with this uncomfortable bulge around their abdomen and wonder why their belly continues to look bigger even after child birth. Belly fat post pregnancy can be reduced by breastfeeding and exercises that will not only help you lose weight around abdominal area but also strengthen your pelvic floor, abdomen and lower back muscles.
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.
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What Is The Safest Method For Pregnancy Weight Loss
- Make time for breakfast in the morning.
- Eat at least five portions of fruit and vegetables a day.
- Include plenty of fibre-rich foods such as oats, beans, lentils, grains and seeds in your meals.
- Include starchy foods such as bread, rice and pasta in every meal. These are carbohydrates, and should make up about a third of each meal.
- Go easy on fatty and sugary foods, takeaways, fast food, sweets, cakes, biscuits, pastries and fizzy drinks.
- Watch your portion sizes at mealtimes, and the number and type of snacks you eat between meals .
Typical Postpartum Weight Loss
Immediately after your baby is born, you will lose about 10 to 12 pounds. That’s a combination of your newborn’s weight plus the placenta and the amniotic fluid. Then, during the next few days, you will lose about 5 more pounds of water weight. After that, it’s typical and healthy to lose approximately 2 pounds a month for the next six months.
Note that rates of weight loss will be different for each postpartum person depending on their lifestyle, metabolism, whether or not they are breastfeeding , and other personal health and genetic factors.
Losing too much weight too quickly is not good for you or your baby. Excessive postpartum weight loss can leave you feeling exhausted and run down. You may also end up with a low breast milk supply or with breast milk that’s lacking in the nutrients that your baby needs.
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Postpartum Diet: How To Eat To Lose Weight After Pregnancy And Stay Energized
While you may want to return to your pre-baby body, remember that maintaining a healthy diet wont just help you lose weight. Focus on foods that will also keep you energized and provide you with key nutrients postpartum. This includes:
- Healthy protein: Adequate protein intake can help you stay full while breastfeeding and support your post-exercise recovery. Fish, chicken, nuts and beans are all excellent options.
- High-fiber foods: Whole grains, fruits and vegetables are all sources of fiber, which helps with postpartum constipation. Plus, theyre great sources of quick-burning carbohydrate energy.
- Nutritionally dense fruits and vegetables: The vitamins and minerals in fruits and veggies will help support your recovery, and those with higher water content can help you feel fuller and avoid cravings.
Foods that are important to avoid include:
- Sugar and refined carbs: As tempting as they may be, its best to avoid or limit sweets and refined carbs. If you like breads and pasta, opt for wholegrain over white. Try to soothe that sweet tooth with a dessert that includes fruit, nuts, whole grains or dark chocolate. A small treat once in a while isnt going to hurt, but too much sugar and refined carbs can easily start to work against your weight loss goals.
- Highly processed foods: Fast food and other processed snacks are generally high in calories and low in nutrients, making them relatively useless for supporting recovery, exercise and breastfeeding.
