Losing the pregnancy weight and getting back into shape is what almost every new mother yearns to accomplish. However, with the added responsibilities of taking care of the new bundle of joy, it might not always be a walk in the park.
Losing the extra weight gained during pregnancy doesn’t only give you a mental satisfaction of “bouncing back to health” but also is rife with a host of health benefits such as reduced risk of diabetes, heart diseases, hypertension, and gestational diabetes in future pregnancies.
So without further ado, let us delve deeper into learning the most time-tested and effective methods that will help you lose those pregnancy pounds!
Breastfeeding is not only a boon for your baby but also for you. This activity itself results in burning of 330 calories/ day, which can go up to as high as 600-800 calorie/day. However, you should remember that these effects will be visible in the case of long-term breastfeeding (more than 6 months). Also, the calorie intake during this period should be a minimum of 1600-1800 calories on a daily basis. Also, once the breastfeeding phase gets over, you can gradually cut down your daily calorie intake to maintain the weight loss.
One thing new mothers (or anybody, for that matter) should refrain from doing is resorting to crash diets. A significant decrease in the intake of nutrients and calories sends your body into a state of starvation. In this state, instead of losing, your body starts accumulating and storing more fats. This also causes major toxin build-up within the body and makes you weaker. Crash diets also make you crave sugary items more and you tend to lose muscle mass instead of fats.
Instead of depriving your body of foods, you should be eating nutrient-dense foods such as nuts, fatty fish, whole grains, fresh fruits, and vegetables. These foods, which are aptly named superfoods, will ensure that you get maximum nutrients and don’t resort to unhealthy snacking. Try to get your daily nutritional requirements from foods which are not empty calories sources. These will keep you fuller for a longer time, regulate your metabolism, and ensure that you lose weight the healthy way.
This is a relative no-brainer but one must begin an exercise routine only after proper consultation with a doctor. You can always begin with casual strolling and then gradually build up your stamina for more. Don’t limit yourself to one routine. Try a variety of workouts which are safe for you. Pilates, yoga, aerobics, swimming – there are a lot of options for you. One particular option that will not only help you tone up your body but will also improve your pelvic floor muscles is kegel. Women who include kegels in their fitness program tend have less bladder incontinence issues (a common complaint of new mothers).
Stress is one factor that can reverse all your efforts of losing weight. A body in stress accumulates more fats, in addition to giving you sleepless nights and frequent hunger pangs. Thus, a new mom who wants to shed those extra unwanted flabs must at all costs stay away from stress. Exercising the right way, getting healthy shut-eye, consuming healthy foods, and meditating – all of these are great stress busters. Try to find some time just for yourself every day and treat yourself to things you such as a trip to the spa to rejuvenate yourself. Get ample rest and refrain from putting extra pressure on yourself to achieve weight loss targets.
It is important to remember that despite what popular magazines and celebrity moms (with astonishing weight loss results) have to say, you need to be in charge of what suits your body and what pace of fitness routines is appropriate for you.
Losing pregnancy weight is not a race. Instead of targeting how many pounds you are losing, start focusing on improving your overall health and lifestyle.
A good diet, a regular exercise routine, and lesser stress will go a long way in ensuring that you drop those pounds in a healthy, consistent, and permanent manner.