This guide will help women seeking guide on weight loss before and after baby birth to remain attractive to their husband, keep fit and look young.
Every woman’s dream is to be in good shape even before and after birth. That is why many of them can go extra miles to achieve that. The first thing to take into consideration when easing back into a fitness routine is to be realistic and patient. It took around 40 weeks to form the pregnant body and it could take nearly as long to fully return to your pre-pregnancy physical self. Birth is a transforming event. The landscape of your pelvis will never be the same. No matter if your labour is quick, long, or surgical; the body undergoes a huge transformation to expel a baby.
Your body needs time to recover from labour and delivery. Give yourself until your six-week postpartum checkup before you start watching your calorie intake and actively trying to slim down. If you are breastfeeding, it is recommended that you wait until your baby is at least 2months old before you try to lose weight. Starting a diet too soon to slim down after giving birth can delay your recovery and make you feel more tired quickly and you need all the energy you can muster to adjust to life with your newborn.
If you are nursing, dieting can affect your milk supply, but if you are patient and give your body a chance to do its work, months old before you try to lose weight. Starting a diet too soon to slim down after giving birth can delay your recovery and make you feel more tired quickly and you need all the energy you can muster to adjust to life with your newborn.
If you are nursing, dieting can affect your milk supply, but if you are patient and give your body a chance to do its work, you may be surprised at how much weight you lose naturally, especially if you are breastfeeding. Also, know that you may not be able to return to your exact pre-pregnancy shape or weight. For many women, pregnancy causes permanent changes such as a softer belly, slightly wider hips, and a larger waistline. Knowing this, you might want to adjust your goals a bit. Try not to be hard on yourself for the first six-weeks postpartum and try not to compare yourself to many celebrity mums who seem to shed all of their baby weight in a matter of days.
There is a lot going on post-baby. You may be breastfeeding, you are most likely fatigue, and you may be hoping to drop some of the leftover baby weight as soon as possible. The key to the post-baby meal plan is to ease into it. Do not make any drastic dietary changes overnight, especially if you are breastfeeding. No matter what, you want to get into the most nutritious foods possible into your body because you are working hard to recover from such a miraculous event. Your body is trying to put itself back together in the month following childbirth, so give it all the vitamins and minerals it needs during this time.
Weight loss before and after baby – Tips to get your body back:
- Start back slowly
It is recommended that women do not return to postnatal until their bleeding has stopped. A woman who gave birth through caesarian section should wait 6 weeks before rejoining class. If you push yourself too hard in the beginning, then you can actually be setting yourself back from recovery. That does not mean you need to be held hostage in the house, but a walk can be considered a better way to start.
- Watch for your bleeding to stop
Once you embark on some heavier activities, pay attention to your body signs. If you find out that your bleeding that had tapered down starts to get heavier again, that means your body needs more time to heal and that requires enough rest.
- Check on your pelvic floor
If the pelvic floor is weak, putting intra-abdominal pressure can put too much pressure on the pelvic floor and inhibit healing or even lead to a chance of organ prolapse. One of the first forms of exercise you can start on a daily basis can be a kegel routine, re-strengthening or even re-familiarizing yourself with the pelvic floor muscles.
- Find and do all exercise
As I stated earlier, walking is a great place to start. You don’t really need to attend a scheduled class to return to a general fitness routine. There are a lot of exercises you can do on your own at home. For example, swimming which is gentle on the joints and pelvic floor and it is great for strengthening the core and back muscles.
Once you get back into your routine, please remember to hydrate well, that is drinking a lot of water, especially if you are breastfeeding. If you are going out with your baby, always put your water bottle in the cup holder as a reminder to drink water often. In case you get tired of drinking just ordinary water, you can squeeze out lime juice into a glass of water, or put a slice or two slices of cucumber into a glass of water.
Breastfeeding burns an astounding number of calories 500 to 700 a day. This means that many women can actually increase the number of calories they take in and still lose weight quickly and safely through breastfeeding. But also know that as soon as you stop breastfeeding, your calorie needs will plummet. You can really pack on the weight if you don’t adjust your diet downward and/or your exercise routine upward.
- Always watch your calories and fat
Always say no to empty calorie foods like sodas and chips, as well as fat diet that eliminate entire food groups. Instead, eat a variety of lean protein, sprouted whole organic grains, fresh fruits and vegetables, and low-fat dairy products.
- Eat healthy snacks
Healthy snacks like celery, carrots, and peppers with low fat ranch dressing, egg or chicken salad on whole wheat bread, sprouted whole organic grain cereal with non-fat milk, whole wheat bread with nut butter, hard boiled eggs, apples with almond butter, and fruit smoothies. Also, you can also stock up on low-fat milk and yoghurt for snacks as they contain calcium which can weight loss.
- Meet with other mothers
Joining the company of other mothers can help you see what other mothers are doing that works for them. And it might be easier to take up jogging or going through a video workout routine if you have others in your situation doing with you.
- Have a rethink on your whole eating philosophy
When you were pregnant, you may felt as though you could eat anything and get away with it. You will need to change this mentality when the baby burn.
- Try some natural weight loss remedies
Many ingredients included in weight loss supplements are not approved for women who are pregnant or nursing. Consider some natural weight loss foods that will stem your hunger or affect your metabolism in a healthy way. Not all these may set well for you, but give some a try.
- Try some apple cider vinegar in hot water. Take 2 or 3 times a day to help reduce fat.
- Taking lime and honey in warm water a couple of times a day is a natural weight loss remedy.
- Tea made from India plum leaves has fat burning properties. Drink some twice a day.
- Green tea has excellent properties that help weight loss. Drink it often a day.
- Cabbage dish once a day is good for weight loss because it contains low calories and high fibre.
- Acai berry juice can be effective for weight loss. Take twice a day.
- Munch on negative calorie foods like celery, cucumber, and tomatoes.
When your baby is sleeping, you should also do the same. Sleeping when the baby sleeps will allow you to avoid any long term sleep deficits. That will keep your energy levels high and help keep sugar cravings for energy in check. A baby’s need can impose storage sleep cycles on adults and this can upset the metabolism and this makes it hard to lose pregnancy weight. If you feel rested and restored, you will have so much to offer to those that need you.
Rules to help you manage your eating habits:
- Space your meals; spread your calories evenly around the clock.
- Breakfast is the most important meal of your diet plan.
- Fish, beans, skinless poultry, lean meat cuts are good sources of protein, lessen hunger.
- Add fibre to your diet; this will help fill you without adding excess calories.
- Eat nuts; they take longer to digest, keeping you satiated for a longer time.
- Have sprouted whole organic grains, fresh fruits and vegetables, and low-fat dairy products.
Food diet to help you keep fit:
- Fruits and vegetables
- Sprouted whole organic grains
- Lean protein like fish, beef, and soy foods
- Dairy: choose skim or low-fat milk
- Leafy greens
- Iron rich foods like fortified cereals, prune juice, and lean meats
- Vitamin C which can be found in oranges, tomatoes, and natural fruit juices
- A hard-boiled egg with some carrots
- Whole grain crackers with hummus
- A cup of whole grain cereal with low-fat milk
- Low-fat cheese with a piece of fruit
- Peanut butter on an apple
- Plain Greek yoghurt added in a cup of berries to avoid added sugar from the flavoured kind
Also, your hormones may still cause you to have mood swings post-baby. Eat these foods to help boost your mood.
- Brown rice
- Brazil nuts
- Leafy greens
- Chia seeds
- Flax seeds
- Sunflower seeds
Here is a sample one day meal plan for weight loss before and after baby birth:
- A glass of water first
- Glowing green smoothie
- Oats groats with avocado and a little coconut nectar or plain oatmeal with some cinnamon
- Feeling hungry after 2 hours since breakfast, have some fruit or a smoothie
- A heavy vegetable soup and a huge salad (eat the salad first)
SNACK; that if is needed
- A DIY trail mix with raw almonds or walnuts (no salt added), sunflower or pumpkin seeds, and dried fruit (no sugar added)
A big green salad, followed by:
- Curried veggies and quinoa
- Veggie-turmeric quinoa
- Quinoa, avocado and corn salad
- Rainbow stuffed peppers
While these tips on weight loss before and after baby birth will help regain your fitness, you can also talk to a fitness trainer for more advice or see a dietician doctor for food diet recommendations.