It is normal for pregnant women to gain weight. Experts even advise pregnant women to add some weight because it is health-wise good for them. However, as it is said in common parlance, too much of everything is bad. Gaining too much weight when you are pregnant is not good. If you have gained too much weight, then surely how to lose pregnancy weight gained must be on your priority list.
It is of utmost importance to lose weight gradually, over a period of time and not to indulge in fast methods that do more harm than good. Read on further for tips.
Tips to Lose Pregnancy Weight Gained
The tips provided are general guidelines that will help you to kickstart your weight loss journey post-pregnancy. The purpose is to ensure the good health of both mother and baby while losing extra fats.
Do not start a weight-loss diet
Even if you are obese or overweight, you should not get involved in any ‘lose pregnancy weight’ program unless your doctor recommends that to you. If you start dieting when you are pregnant, the baby will be deprived of the necessary vitamins, minerals, and calories required for normal development.
Moreover, you may feel tired and undernourished in absence of well-rounded nutrition that you need to recover after pregnancy.
The Nyssa Guide to Caesarean Birth & Recovery. Created in partnership with Dr. Gergana Peeva , consultant in Obstetrics, Gynaecology, and Fetal Medicine. All information is vetted and/or co-created with experts including Dr. Peeva, OB-GYN Dr. Laura Lauren, and Physical Therapist Dr. Celestine Compton. These health professionals share their expertise to help all the c-section mamas feel informed about what to expect- before and after.Meet with your doctor or dietician
If you feel that you are gaining too much weight or that you need to change your diet, it is advisable that you discuss it with your doctor or a dietician. Do not just change your diet on your own without a piece of expert advice. The doctor or dietician will examine your case and advise you on what to do.
Drink enough water
Drinking enough water will do you a lot of good. First, it will keep you hydrated and also make you feel full so that you will not crave more food. However, you should be careful not to starve yourself or get yourself filled up with water to the extent that you no longer eat well.
Eat small portions frequently
Eating a small portion frequently is a good way of getting enough nutrients and at the same avoiding becoming overweight. Having food in your system always no matter how little keeps your digestive system working.
Moreover, it also improves your metabolism which is a process through which excess fat is burnt down.
Say no to junk foods
Snack on fruits and vegetables rather than on junk foods. Junk and processed foods like candies, biscuits, sugary drinks and cereals, prepackaged meals, instant mixes, and others will make you gain too much weight but will not provide enough nutrients to your baby.
Keep healthy foods such as roasted makhana, peanuts, seeds, etc., around and grab them when you have hunger pangs. Always ensure a regular supply of healthy grains, dairy products, lean meat, eggs, veggies, and fruits at your place.
Observe your calorie intake
Keep a track of your calorie intake. You may maintain a diary of what you eat during the day or opt for a health app that lets you record your meals daily. It is an easy way to control your excess calories.
Moreover, keep a check on compulsive eating or eating when you are very emotional. This also leads to an increase in weight.
Do light exercises
Keeping your body active and moving helps to lose weight fast. Activities such as walking, jogging, and cycling help a lot to lose those extra kilos and reduce flab. Besides, these have numerous health benefits too.
Before you start your exercises, consult your medical professional first. Your exercise schedule depends upon the type of delivery you had and if there were any complications too. Start slowly once your doctor gives you a heads-up.
Ensure a good night’s sleep
It is easier said than done. However, to lose pregnancy weight gained, you need to sleep well too. For this, seek the help of family members and try to get enough sleep. The reason is sleep and obesity are directly related.
Lack of sleep adversely affects your health and may lead to weight gain. Also, limit your caffeine which interferes with sleep too.
Avoid alcohol
Consuming alcohol further increases calorie intake. Hence, it is better to avoid alcohol completely if you seriously want to lose pregnancy weight gained. Moreover, breastfeeding moms should not have alcohol to ensure the safety of their babies.
Breastfeeding helps to lose weight
Breastfeeding your baby for at least 6 months has several health benefits for your baby and yourself too, as per World Health Organization. Though you may not witness weight loss in the initial months, later on, breastfeeding can bring in the postpartum weight loss that you needed.
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Look out for a group of new moms with similar goals and try to achieve your weight loss target collectively. It will not only be fun but also motivating for you to stay active. Moreover, it will enhance your quality of lifestyle and not limit you to just focusing on losing pregnancy weight gained.
Hope these tips help you to regain your pre-pregnancy weight. Just remember to keep your goals realistic and not rush in to reach weight loss targets in a short duration.
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