Weight gain during pregnancy is normal but it is important to loose weight after pregnancy. In the first month after the delivery, don’t worry about losing weight. After 6-8 months of delivery, extra weight gained during pregnancy should be reduced. If extra weight is not reduced during this period, it will retain that extra fat for longer.
Tips to Loose weight after Pregnancy:
There are three tips that will help to reduce weight tremendously. They are
- Diet
- Exercise or physical activity
- Breastfeeding
The first two tips are common for reducing the weight and the third tip is specific for weight gain during pregnancy.
Diet Remedies to Loose Weight:
It is not necessary to go for extreme diet for losing weight but small changes in your daily food habits are enough to lose weight. Some tips that are should be followed are listed below
⦁ Should not skip breakfast and choose healthier options for breakfast such as whole grain cereals, whole wheat bread, eggs, fruits, etc
⦁ Stay energetic by consuming regular meals to take care of yourself and also your baby.
⦁ Intake more fruits and vegetables and consume less amount of junk foods and sweets.
⦁ Consume nutritious foods that are high in nutrients and less in calories which help to reduce weight.
⦁ Take boiled, baked, steamed foods and avoid fried foods.
⦁ Drink lots of water so that it flushes out toxins from the body and prepares your body to get ready for maximum health.
⦁ Take healthy natural drinks like fruit juices, coconut water and avoid sodas and colas.
⦁ Limit the intake of caffeinated drinks like tea and coffee and instead take herbal tea without sugar or
artificial sweeteners.
Exercises to loose weight after pregnancy
If you want to lose weight after pregnancy, should be physically active. If there are any complications during pregnancy, consult your doctor whether you can or cannot move your body after delivery. Here are some tips to do exercise after delivery.
⦁ Start to walk after 4 weeks of delivery and initially walk lesser and gradually increase for 45 minutes a day for 5 days per week.
⦁ If unable to walk for a longer time, take a break and walk for 10-15 minutes for 3-4 times a day.
⦁ Move your body frequently and don’t sit at a place for more than half an hour.
⦁ Apart from exercise, dance a little to make your baby happy and also play with your baby.
Breastfeed to loose weight
Breastfeeding helps to burn calories so that it helps to reduce weight. Women who breastfeed their babies burns 500 calories per day approximately when compared to women who are not breastfeeding their babies.
However, it is not essential to reduce weight but it can boost the rate of fat loss. And, it also ensures the best nutrition for the baby.
Sleep a little more to reduce weight:
A study says that mothers to newborns who sleep for less than six hours faces difficulties in reducing weight but those who slept for seven hours can reduce their weight easily after pregnancy.
Hormones such as cortisol and other stress hormones can be released inside the body when your body does not get enough sleep and rest. These hormones can cause weight gain as a side effect. So, sleep a little more to reduce weight after pregnancy.
Losing weight after pregnancy is not that much difficult. All that you need to reduce weight are a healthy diet, exercise, and a good sleep.
Also Read: Infant Feeding Practice | Breastfeeding techniques | Fractures In Children
