Postpartum Weight Loss – A baby can change your life completely and that is hundred percent true because it affect you physically, mentally and socially at a great extent. The main concern for any new mom is the increased weight during pregnancy and postpartum (after pregnancy) weight. A woman generally loses approximately ten pounds after delivery of the baby. This extra weight consists of your baby weight (7 – 8 pounds), blood and amniotic fluid (approx 2 pounds). New mom tends to lose another 3 – 5 pounds of water weight in the first week after delivery. But it takes time to regain the pre pregnancy weight after giving birth. Here we will discuss some effective ways for postpartum weight loss.
Focus on your eating habits
You must have taken good care of your eating habits during pregnancy for the sake of your baby’s development. You have to continue those eating habits even after delivery as you require more nutrition for yourself and for breastfeeding. Healthy diet will not only replenish your dietary needs but it also promotes post partum weight loss. You should add the following nutrients in your diet for better growth of your baby.
Foods rich in high proteins have hunger fighting properties which makes you feel full more than the complex carbs. The sources of high proteins (eggs, fish and beef) are also rich in iron and vitamin B12 which helps you in keeping your energy levels elevated throughout the day. You should avoid saturated fat as it can reduce your cardiovascular health.
Anti inflammatory food
Any stress or trauma to the body (like delivery of a baby) triggers the immune system which causes an internal inflammation in response. You must add anti inflammatory food such as green tea, berries, turmeric, garlic etc. to fight off this inflammation. You should also avoid processed sugar which raises the blood sugar level and enhances internal inflammation.
Vitamins and Minerals
Vitamins and minerals are very essential to give immunity to your baby through breast milk as well as boost your own immunity level. You must take the following vitamins to provide them to your baby
You should have approx 1300 microgram of this vitamin per day as you tend to lose this vitamin readily during breastfeeding. Rich sources of this vitamin are spinach, carrot, sweet potato, kale etc.
You must intake 120 milligram of this vitamin daily as this vitamin also leaves your body during breastfeeding. Rich sources of this vitamin are citrus fruits, red peppers, oranges and broccoli.
This vitamin is made in the body when your skin gets exposed to the sunlight. You should have 200 IU everyday in your diet and include vitamin D rich food such as fortified milk, eggs and mushrooms.
You need at least 19 milligram of this vitamin every day to maintain a healthy circulation throughout the body. This vitamin is generally found in nuts, seeds and eggs.
This mineral is very important for the body as it has blood pressure lowering properties and a daily intake of 3500 milligram of this mineral is recommended to new moms. You can add bananas, lima beans to your diet
You should have low fat dairy products and other calcium rich foods such as fig, beans, peas and green leafy veggies. You should have at least 1000 mg of calcium in your daily diet for strong bones and teeth.
This edible item is rich in omega 3 fatty acid which increases your baby’s sensory, cognitive and motor development. DHA, an omega 3 fatty acid is important for brain development and easily available in breast milk along with salmon, tuna and walnuts. It also fights off the postpartum depression in new moms.
· Eat smaller portions on regular intervals as it will keep you full and help you lose weight.
· It is normal to feel hungry and thirsty right after breastfeeding so you should always prepare healthy snacks beforehand to eat after feeding your baby.
· You should avoid unhealthy food like processed and junk food in order to fight cravings.
· Never try the quick fix like weight loss pills, gel or any drug after delivery as it can cause harm to your baby.
Postpartum weight loss exercise
You should not take up heavy exercises after delivery as it can injure your body but you can increase your stamina with light exercises like walking, jogging, stretching etc. You should consult your doctor before starting any kind of exercise and when you get clearance from your doctor then you should keep these things in your mind
· Wear comfortable clothing and a supportive bra during exercise.
· Feed your baby before exercise to avoid any discomfort caused by engorged breasts.
· Start with simple exercises which strengthen your major muscles especially back and abdominal muscles.
· You can add more exercises of moderate intensity later on when you get used to it.
· Drink plenty of water before, in between and after exercise.
· Stop working out if you feel pain as it is an indication that you are overdoing it.
Keep yourself motivated
Post pregnancy period is very crucial in a woman life as she has a fragile mental state during this period and can easily go into depression. Therefore, you should always keep yourself happy. Try to smile most of the times even when someone is not looking at you as smiling can lighten your mood.
Note down your progress
If you have started working out then you should not down your measurement at the time of first exercise session, heart rate, blood pressure and other vital stats of the body. This data will help you to track your progress after few weeks of workout.
Sleep deprivation is common problem after delivery as you have to wake up several times in night to feed and tend your baby. Therefore, try to catch as much as sleep to rest your body so that it can respond to the exercises.
It is common to reach a postpartum weight loss plateau, a condition where you find decrease in weight loss and sometime you feel that your weight is not going down for weeks even after exercise and healthy diet. If it happens then you should divert your attention in other areas to keep you motivated.