How to Lose Weight After Pregnancy
One concern that a lot of women have when even just considering having children is how to lose weight after pregnancy and the birth of their baby.
Weight loss is tough enough on its own and the necessary extra pounds that are added on to support the growing baby is thought of as a battle before it even begins. But there are ways to getting back in shape after pregnancy.
After the baby is born and a normal routine is established, a plan should be made for a gradual and healthy weight loss. It is important to set a realistic plan at the start. The weight gain over the pregnancy was gradual, and so is the same for the weight loss after pregnancy.
A healthy plan would be for a loss of one pound per week. If you’re breastfeeding, you may want to avoid diet fads and quick weight loss schemes. These plans often achieve weight loss through restriction of calories or nutrition. Both of these are important to your baby as you breastfeed to ensure that they receive the proper nutrition that they need for their growing bodies.
During your pregnancy, your body stores up extra pounds that will be burned during breastfeeding. Breastfeeding burns anywhere from 600 to 800 calories each day, so mothers will use calories as they sit.
While there are a percentage of women who will drop all of their pregnancy weight from breastfeeding, the remaining percentage will have to add a little more effort to it. Women should also be aware that once they stop breastfeeding, those 600 to 800 calories per day will no longer be burned and they will need to adjust their caloric intake and physical activity to make up for this difference.
In that respect, be sure that you are eating a well-balanced and healthy diet. Be sure that your diet is high in lean proteins such as poultry, fish or eggs. Choose healthy cooking options such as grilling, baking, or broiling. Also consider dairy sources such as cottage cheese.
Your post pregnancy diet plan should include complex carbohydrates such as fruits, vegetables, and whole grains. Select high protein snacks such as nuts instead of potato chips. The fiber in them will keep you fuller for a longer period of time. Healthy plant based fats can be included, such as olive oil. Reduce or eliminate added sugars and alcohols.
Add exercise to your routine as soon as you are physically able. To be sure you’re able to work time in for a workout, include your baby into the plan. Find a stroller friendly park or trail to walk or run with your new baby as well as spend quality bonding time.
Starting off with 20 to 30 minutes per day, 3 to 5 times a week is sufficient. Slowly increase time and intensity over the next several weeks in order to burn more fat.
When able, add a strength training component to your workout plan. Increased muscle will help you to burn fat faster. Again, start slowly with light weights and work your way to heavier weight. To make things fun and interesting, try to work your child into your plan here as well.
Take the opportunity of playing with your child as a workout opportunity by lifting and lowering your child several times. Hold your baby close to your chest as you do lunges or lift your baby to the ceiling as you lie on your back. Working with your baby as much as possible will encourage you to look forward to your workouts.