Losing weight after giving birth is challenging. Sometimes frustrating. You have to deal with lingering extra pounds, clothes that don’t fit anymore, and unsolicited comments about your body. It lowers one’s confidence and self-esteem.
Gaining weight during pregnancy is normal. It is needed to have reserved energy for childbirth and breastfeeding. However, excessive weight gain can result to too much fat after delivery which is referred as “baby weight”. Based on this, one way to prevent extra fat after giving birth is to watch your weight during pregnancy. The recommended weight gain for women within the healthy weight range and carrying one baby is 25 to 35 pounds (11.5 to 16 kg).
Following the recommended weight gain during pregnancy is critical. It does not only prevent excess fat after childbirth but ensures that your body is producing enough nutrients for the baby inside. It is also helpful for safe delivery and to prevent C-section. Remember, the baby depends on your body. If you gain too much weight, the baby may become too big which may cause complications.
Having baby weight after giving birth is very common. According to a study in 2015, 75% of mothers are heavier than before they got pregnant. You shouldn’t worry too much about it. In fact, most women lose half of their excess weight 6 weeks after giving birth. The rest will slowly reduce after few months depending on diet and physical activities.
Taking care of a baby involves lots of physical activities and sleep deprivation. This can result to either unhealthy weight loss or weight gain. Unhealthy weight loss because your body is not getting enough rest. Or unhealthy weight gain because you may often crave for food especially sweets or carbs. You need to match your activities and have a good diet to be healthy. After delivery, your body requires good nutrition to heal and recover. This is also essential for breastfeeding.
Monitoring and reducing calorie intake as necessary helps lose fat. Calories are much needed for milk supply. Breastfeeding moms are required to increase 500 kcal per day, compared to the amount they were consuming before pregnancy, to meet their nutritional needs. The regular calorie intake for non-pregnant and non-lactating women is 1,800 to 2,000 kcal per day. Therefore, breastfeeding mothers should have 2,300 to 2,500 kcal per day. Having more than the recommended calorie intake will hinder your goal of losing weight.
Eating foods high in fiber and proteins can also help in reducing weight. Fruits and vegetables help burn fats quickly. In addition, soluble fiber foods like broccoli, beans, and avocados make you feel fuller and reduce hunger hormones. Proteins on the other hand require more energy to digest resulting to burning more calories. Sweets, carbohydrates, and processed foods must be avoided as they are high in fats.
Exercising is of course a great help for losing weight after pregnancy. However, make sure to start it at the right time and not to over do it. The recommended time to start working out after giving birth is at least 6 weeks for normal delivery. 8 weeks for caesarean delivery. But for moms with a regular workout schedule before getting pregnant and continue to workout during pregnancy, it is safe to slowly start it few days after childbirth. It is important to start slowly and stop if there is any pain.
Getting back into shape is never easy for anyone. How much more for a mom who just gave birth and barely have enough time for herself. Don’t feel down and think that you lost the old you. Be patient and stay motivated. It may take time to bring back your fit body. Or it may not return to its pre-pregnancy level of fitness. But put in mind, your body is amazing enough to grow a beautiful baby inside.
Isabella Whitmore is a mother of two. She likes writing articles about health, fitness, family, motherhood, and households. You can find some of her work at https://electrickettlesplus.com. An appliance website that offers premium electric kettles which guarantee safety for the whole family.