Here's How To Shed The Baby Weight
After nine months of being in a body that's constantly changing, you're eager to finally meet your kid. You also want to embrace the MomLife. At the same time, there's so much focus on celebs' post-baby bodies and how fast they've "bounced back." When someone like Adaeze Yobo shows off her post baby bod just weeks after. It can feel like there's some kind of secret or magic bullet to dropping the baby weight quickly. Weight loss post pregnancy is not easy.
For many women, achieving a healthy weight after pregnancy can be a struggle. It can be stressful taking care of a newborn, adjusting to a new routine and recovering from childbirth. However, it is important to return to a healthy weight after delivery, especially if you plan to become pregnant again in the future.
Despite what many women's magazines and celebrity stories would have you believe, losing weight after pregnancy can take time. A World Health Organization (WHO) study of 1,743 mothers from different countries found women lost an average of 10.4 pounds (4.7 kg) in the time between two weeks and two years post birth.
It is realistic to expect that over one to two years you may lose around 4.5 kg. If you gained more weight, you may find you end up a few pounds heavier than you were pre-pregnancy. With good diet and exercise, you should be able to achieve any level of weight loss that you desire. While the amount of weight you lose after giving birth may vary, the most important thing is that you return to a healthy weight range.
Crash diets are very low-calorie diets that aim to make you lose a large amount of weight in the shortest amount of time possible. After delivering a baby, your body needs good nutrition to heal and recover. Low-calorie diets are not recommended, particularly for breastfeeding women. However, decreasing your intake by about 500 calories per day is generally safe, and will help you lose about 0.5 kg per week.
Breastfeeding has many benefits for the mother and child. It provides nutrition; supports the baby's immune system; reduces the size of the uterus; lowers the risk of disease in infants and reduces the mother’s risk of disease. It may make weight loss more difficult in the first three months postpartum, though after three months, breastfeeding may help you lose weight.
Including protein in your diet can boost metabolism, decrease appetite and reduce calorie intake. Studies demonstrate that protein has a greater thermic effect than other nutrients. That means that the body uses more energy to digest it than other types of foods, which results in more calories burned.Protein is also able to suppress appetite by increasing the fullness hormones GLP-1, PYY and CCK, as well as reducing the hunger hormone ghrelin. Healthy sources include lean meats, eggs, fish, legumes, nuts, seeds and dairy.
Research has shown that small amounts of alcohol, such as a glass of red wine, can confer some health benefits. However, when it comes to weight loss, alcohol provides extra calories without nutrition. It is best to avoid alcohol if you are trying to lose weight. Additionally, the alcohol you drink may be passed to your baby during breastfeeding. If you do drink alcohol, plan to express milk beforehand or time your feedings to reduce the risk.
Cardio, such as walking, jogging, running, cycling and interval training, helps you burn calories and has numerous health benefits. Exercise improves heart health, reduces the risk and severity of diabetes and may reduce the risk of several types of cancer. Although exercise alone may not help you lose weight, it will if you combine it with good nutrition. After delivery, your pelvic and stomach areas need time to heal, especially if you have had a cesarean section birth. Aerobic exercise has many important health benefits. Exercise — at any level of intensity — combined with diet is an effective weight loss method.
Drinking enough water is vital for anyone trying to lose weight. Researchers found that just by drinking 34 ounces 1 liter of water or more per day, overweight women lost an extra 2 kg in 12 months. Additionally, if you drink 1/2 liter of water you will burn 24–30% more calories in the following hour. Drinking water may also reduce your appetite and calorie intake.
For breastfeeding women, staying hydrated is particularly important to replace fluids lost through milk production. Aiming to drink at least 34–68 ounces (1–2 liters) of water per day is a good goal to assist with weight loss and keep hydrated, though some women who are breastfeeding or exercising a lot may need more. Drinking water boosts your metabolism and aids weight loss. It is especially important for staying hydrated during breastfeeding. Aim to drink at least 34–68 ounces (1–2 liters) per day.
Poor sleep can negatively impact your weight loss efforts. One review of mothers and sleep showed that a lack of sleep is related to retaining more weight after pregnancy. Although it is difficult with a newborn, try to get as much sleep as you can and ask for help when you need it.
Also read: The best vitamin to take for weight loss