10 WAYS TO LOSE POSTPARTUM WEIGHT

Posted On July 2, 2020

Loosing postpartum weight can be very challenging, especially after childbirth. It’s a struggle for majority of mothers to commit to physical activities, because of the fatigue, and sleepless nights they experience.

Some endeavor to start a workout routine, but after little or no result, they desist from it. Was it hard for me to lose my post-partum weight? Not really. Although, I gained a lot of weight. I was 134 pounds before conception, and 171 pounds few days before delivery. So that’s 37 pounds! Normal recommended weight to gain is between 25-35 pounds. I gained weight in the right places, so it wasn’t very difficult to lose. Moreover, I was determined to get rid of the fat after giving birth. Being pregnant was a great experience for me. It wasn’t perfect, there were ups and downs.

The morning sickness wasn’t pleasant, I was easily nauseated about certain foods, not to mention the vomiting and mood swings. But at the end of the day, is all worth it.

Now, let’s get to the point of this article. I lost my first 20 pounds in a week! Now don’t be astonished, this is completely normal for most mothers. You tend to lose from 10 to 14 pounds during delivery, depending on the size of your baby, the weight of your placenta and amniotic fluid.

Anyway, if you are really committed to begin a post-baby diet, you should make a plan with your doctor, and ask for support from friends and family because you will need it.

These are the effective ways to lose postpartum weight:

1. WORKOUT WHILE PREGNANT:

This is only for those who are still pregnant, and are used to physical activities. I wouldn’t advise you to work out while pregnant if you are not accustomed to such activities, it may be risky because our body differs. If you decide to involve in exercises for the first time while pregnant, you should get your doctor’s consent.

I was a gym rat before I got pregnant, I usually go to the gym 5 days a week. And was involved in weight lifting, yoga, short race, and Zumba dance, it was fun for me. One evening, I went for my usual workout routine, and joined a group for a race. Is normally a short 2 km race, between 13 and 15 mins, I noticed I was fatigued and couldn’t run longer than 4 minutes.

As a result of the exhaustion, I took a break 3 times until I got to the finish line. That was how I knew I might be pregnant, which was confirmed the following day. Then, I had to stop weight lifting, racing, and just focus on yoga and long walk. My point is, I was physically active for 41 weeks. This helped to lose weight faster, probably the quickest way to.

2. DRINK A LOT OF WATER:

Water is good for the body, drinking a lot of water is advisable when pregnant, and after giving birth. It helps to keep you hydrated, and help you lose some weight. Study shows that women who drinks enough water lose weight faster than those who don’t. Besides, it makes you full, so you tend to eat less. Drinking I to 2 litre a day is really good, especially for breastfeeding mom. Breastfeeding mom lose lots of fluid from milk production, is sensible to drink as much water to replace this fluid.

3. EAT IN SMALL QUANTITY:

Eating in small quantity is way of food to digest faster, and is very healthy. Practitioners normally suggest eating in small quantity, due to the fact that is healthy for you, and the baby. It’s proven that you gain weight much faster if you eat in larger portion, so is much better to eat in small quantity. And It also should be continued after giving birth. Eat as much as you want, but do it every few hours and in small quantity.

4. GIVE YOURSELF A BREAK:

Having a baby can be really stressful, and you need a break for a period of time to relax and adjust to the new change. There’s no point to rush into losing weight, unless you’re a super model with a big gig. Seriously, you should get as much sleep as possible. Sleeping less, will increase stress, which leads to weight increase. The first two weeks can be strenuous, you need all the support you can get to prepare yourself mentally and physically for this beautiful journey.

5. WORKOUT DAILY:

Working out daily is very necessary if you really want to lose your postpartum weight in time. However, is more crucial to get your doctor’s consent before you begin any workout routine. Every pregnancy is different, some are smooth, whereas some are difficult. You know your body better and what it can take, is reasonable to always seek for your practitioner’s advice in matters related to your health.

Then, you can start with a simple routine like a short walk. It can be a walk with the stroller, you can walk for 30 minutes every day, and then gradually increase it as time goes on. Lying at home all day will do you no good, taking a short walk will not only make you lose weight, but is very healthy.

6. USE A WAIST TRAINER:

You should wear waist trainer after your uterus has shrink back together, and this takes at least 6 weeks. Waist trainer is important because it provides support in your torso areas, and helps the abdominal muscles gradually return to it’s normal shape by pulling the skin closer together.

Does it work? Yes, a lot! I was a little extreme with my waist training, I started the same day I had my baby, not a smart move. I was thinking more about losing weight, than being healthy, I’m glad it worked out for the better. Nevertheless, is better to wait for 6 weeks and if possible, talk with your doctor before you begin waist training. Also, try to keep it a bit loose, and wear it few hours a day.

7. ADJUST YOUR DIET, BUT DON’T CRASH DIET:

Crash diet can be risky, because you need more calories if you are breastfeeding. Crash diet could affect your milk production, you need more food to produce milk. Generally, women need at least 2,000 calories per day. If you are breastfeeding, you need extra 400 to 500 calories. This doesn’t mean you can’t diet; post-baby diet can start at least 6 weeks after the baby is born, and must be approved by your doctor. So, you can make a plan to lose between 2-3 pounds a week.

8. AVOID PROCESSED FOOD:

To get prepared for post-baby diet, you have to get rid of all the processed food. And replace them with vegetables, fruits, healthy proteins and food rich in fibers. Processed food contains a lot of sugar, and some processed food like bacon that contains high sodium may cause high blood pressure, or may be a risk to someone who already suffered from one. Bacon, and hot dogs contain nitrates, and is as bad as smoking cigarette. So is best to avoid these types of foods if you want to lose your postpartum weight

9. STOP DRINKING SODA/SUGARY DRINKS:

Drinking sugary drinks regularly can increase the risk of gaining weight. Intake of sugary drinks has been associated with weight gain, and obesity. Do you know you can gain 26 pounds a year if you drink 20-ounce bottle of sugary drink in a day? As a nursing mother, you should focus more on eating healthy food, and drinking more milk and water.

10. AVOID ALCOHOL:

Your practitioner is definitely going to advise you against alcohol consumption for the first 6 months, especially if you are a nursing mother. Although, you can consume a glass of wine a day, and should be done two hours before breastfeeding. But is safer to avoid it completely because it may cloud your judgement and affect the way you cater for your baby. Besides, alcohol can lead to weight gain, and that may impact your goal of losing weight.

BOTTOM LINE:

Embarking on this new journey is life changing, and you should embrace the new change because is all worth it. Your body will gradually return back to the way it was, it takes time and you need to be patient and don’t be hard on yourself. Don’t give up when you are not seeing result as fast as you want, stick to your workout routine and post-baby diet, sometimes it takes longer for some mothers to lose weight. Furthermore, don’t be stressed about losing weight, be relaxed and sleep as much as you can because you need to be healthy for your baby and to be able to achieve your goal.