7 Smart Ways to Lose Baby Weight

A pregnancy nutritionist can help a woman plan a safe and healthy pregnancy with a specialized diet plan. Pregnancy weight gain is about 10 to 14 kilograms which consists of the weight of the baby, placenta, amniotic fluid, developed breast tissues, increased blood volume, enlarged uterus and extra fat that are stored as a reserve for breast feeding. Excess weight gain during pregnancy can result in increased fat deposition which can be difficult to lose. It can also increase the risk of metabolic disease later in life. A nutritionist for pregnant woman offering sustainable weight loss programs can help women get back into shape post pregnancy. Some tips to help reduce weight post the baby:

1. Be realistic and take it gradually: Post childbirth a woman needs time to heal so, it is advised against starting a diet right away. Wait until you are breastfeeding for 4 months before reducing your caloric intake since your baby needs nutrition to support growth and development.

2. Breastfeeding: Both the mother and the infant can benefit from breastfeeding - it gives the baby all the nutrients needed and helps build a strong immune system. For mothers, it reduces the risk of diabetes, breast cancer and ovarian cancer in later life.

3. Eat a healthy and a well-balanced diet: Cutting down the amount of food and thus calories will help you lose weight but it may in fact increase the physical, mental, and emotional stress. Instead try:

• Having small and frequent meals.
• Having healthy snacking options and avoiding junk.
• Avoiding sugar and refined carbs.
• Eating a lot of fruits and vegetables as they are high in fiber, vitamins, and minerals.

4. Avoid crash diets: Starting a diet by eliminating food groups can result in poor health and decreased breast milk production. Any weight loss is generally water or muscle loss rather than fat loss, which could bounce back in no time.

5. Portion control: Eating just sufficiently well to help make the breast milk should be the goal. Eating endlessly only contributes to weight gain.

6. Exercise: Exercise along with a well-balanced diet helps in losing weight. Check with the doctor to know if you are fit to start exercising.

7. Sleep well: As a new mother it will be difficult to get sufficient sleep so, try and sleep as much as possible when the baby is asleep. Women who do not get enough sleep, have been seen to retain higher weight after pregnancy as their body’s metabolism slows down.

Joining extreme weight loss programs can be detrimental to both the baby and the mother. Taking the advice of a pregnancy nutritionist can help a woman lose weight without impacting her health as well as the health of the baby.