Your bundle of joy has just arrived. You and your family could not be happier. You have one problem, though: post-pregnancy baby weight.
As a mother, a common challenge post-pregnancy is dealing with the bulge of baby fat since you’ve been consuming for the past 9 months.
During pregnancy, failure to adhere to a healthy diet can result in health consequences for you and your baby. It can also lead to fat accumulation that can affect your health.
On average, giving birth results in the loss of approximately 12 pounds. Your belly may take up to six weeks to shrink down to standard size—the extra weight results from breast tissue, enlarged uterus, fat stores and increased blood supply.
Sticking to a diet can help you lose some of the weight; however, it does not suffice as a stand-alone measure. Here are more helpful tips to get you started on your weight loss journey:
Set Realistic Goals
Before you embark on your journey, you need to set goals on how much you aim to lose and the period. You need to understand that there is a possibility that your body will not return to its standard shape and size.
A good start would be to aim for a weight loss of one and a half pounds each week. Your doctor can help you set this goal since they know how your body works and responds. You can gradually adjust the goal as you become more flexible.
Shedding baby weight is not a one-size-fits-all scenario. People shed off the weight at their own pace. Factors such as age, diet and activity levels greatly influence how fast you lose weight.
Stick to a Diet
A diet plan can help you regain your body shape in no time. However, you need to eliminate foods containing empty calories. Such foods contain many sugar and fats, and the nutrients may not be of use to you.
Avoid skipping meals. Contrary to popular belief, lack of eating does not help in losing weight. It only causes low energy levels in your body.
Continuous water intake is essential. You can keep a bottle in the nursery as a reminder to take water frequently. Twelve cups a day or more is ideal.
Instead of having three large meals a day, you can break it down to 5 to 6 small meals. Also, it would be best for you to avoid carbonated drinks such as sodas and juices.
Regular exercise can be your ticket out of post-pregnancy weight loss. Not only is exercise good for your health, but it can also help prevent the chances of postpartum depression.
It is essential to start with little exercise to avoid straining your body. Walking and deep breathing are simple exercises you can do from your home’s comfort. You can upgrade your fitness routine by purchasing equipment from reputable fitness companies such as Iron Company.
Breastfeeding your child can help you reduce your post-pregnancy weight. However, the rate at which this happens varies from one person to another.
You can burn approximately 500-700 calories a day with natural breastfeeding. It would be best to consult your doctor on the number of calories you would need to consume in a day.
Finally, how much weight you lose boils down to how much effort you put in. The above tips will improve your overall health and keep you in shape for the next little bundle of joy.
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