10 Tips to Lose Weight After Pregnancy

We all know the feeling, Mama! After giving birth, getting back to your pre-pregnancy weight can feel like a big mountain to climb.

Don’t worry, you’re not alone. Three out of four new moms in India find it tough to shed those extra kilos within a year.

Here’s the important part: While losing weight is important for your long-term health, focus on caring for yourself and your little one for the first 6 months, especially if you’re breastfeeding. Your doctor will advise you best, but once the child is being weaned, you can look at some healthy ways to lose weight.

According to the Federation of Obstetric and Gynaecological Societies of India (FOGSI), pre-pregnancy weight should be considered when setting target weight gain during pregnancy. Overweight and obese women tend to gain more weight than needed compared to underweight or normal-weight women.

Now, let’s get to some tips to lose weight after pregnancy from our experts on how to reduce weight after delivery!

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Below are the tips to lose weight after pregnancy that you can consider:

1. Start Slow and Steady

It’s essential to allow your body the time it needs to recover from childbirth, whether it was a natural labor or a Cesarean birth (C-section).

One of the most effective tips to lose weight after pregnancy is to start slow. Begin with gentle exercises such as walking or postnatal yoga, which can help you gradually build your strength and stamina without overexerting yourself.

• Starting with light activities and gradually increasing intensity is beneficial.
• You can start by taking a walk inside your home while babywearing your little one, which also offers a great bonding opportunity.
• In fact, you can do all your household chores while wearing your baby.

According to the National Institutes of Health (NIH), setting realistic and achievable goals is crucial for long-term weight loss success.

If you had a Cesarean section (C-section), make sure to consult your doctor before starting any exercise routine to ensure your body is ready and to avoid any complications.

2. Focus on a Balanced Diet, Not Fads

After childbirth, it’s common to receive traditional treats like Gondh ke laddoo, methi laddu, and dry fruit ladoo. While these are a thoughtful gesture, many are high in sugar.

For healthy weight loss and sustained energy, especially if you’re breastfeeding, you should start any diet plan after pregnancy ONLY after 6 months.

Diet is one of the important factors when it comes to losing weight after pregnancy. Ditch restrictive fad diets and processed foods high in sugar.

Fill your plate with a colorful variety of nutritious options:

• Whole grains (brown rice, whole wheat, oats) provide sustained energy to keep you going throughout the day.
• Dals (arhar, moong, chana) offer protein and fiber for both you and your baby.
• Vegetables (spinach, carrots, capsicum) are packed with vitamins and minerals that are essential for you and your little one’s health.
• Roots and tubers (sweet potatoes, carrots, beets) are excellent sources of complex carbohydrates, which give you long-lasting energy.
• Fruits (apples, bananas, oranges) provide essential vitamins and fiber for overall well-being.

Opt for homemade meals like mixed dal and vegetable khichdi, daal-chawal, and roti-sabzi to ensure a well-balanced plate. This approach aligns with research published in the Journal of Nutrition, which suggests a diet rich in vegetables, fruits, and whole grains promotes weight loss and improves overall health.

Following the Indian Council of Medical Research (ICMR) recommendations, lactating mothers should increase their calorie intake by 600 kcal for the first 6 months and 520 kcal for the next 6 months.

The suggested food groups will help you achieve this goal while providing vital nutrients for both you and your baby. Remember, a balanced diet is key to healthy weight loss and overall well-being after childbirth.

3. Hydration is Key

Drink plenty of water because it is important for weight loss and overall health. Water helps with digestion, keeps you hydrated, and reduces your appetite.

You should aim to drink at least 8-10 glasses of water a day. Staying hydrated can help you in weight management by helping to curb unnecessary snacking, according to research from the University of Michigan.

To remind yourself to drink enough water, carry a water bottle with you throughout the day, and try drinking a glass of water before each meal.

4. Exclusive Breastfeeding for the First 6 Months

Breastfeeding can be a natural way to lose weight after pregnancy. It burns extra calories and helps shrink your uterus, aiding in weight loss.

Moreover, it benefits your baby’s health and strengthens the bond between mother and child.

While breastfeeding, it’s important to eat nutrient-dense foods, such as nuts, seeds, and leafy greens, to keep your energy levels high.

5. Incorporate Physical Activity

Once you get the green light from your doctor (typically around 6 months after delivery), start incorporating physical activities into your daily routine. Activities like brisk walking, swimming, or joining a postnatal exercise class can be excellent tips to lose weight after pregnancy.

Regular physical activity has been shown to help new mothers regain their pre-pregnancy fitness and manage their weight effectively. Consider babywearing as a way to stay active while spending time with your baby.

You can walk around the house, do light chores, or even perform babywearing exercises, which not only help you lose weight but also provide the added benefits of bonding with your baby and calming them.

6. Mindful Eating

Pay attention to what you eat and try not to eat mindlessly. Eating small, frequent meals throughout the day can help keep your metabolism active and prevent overeating.

Including fiber-rich foods like vegetables, fruits, and whole grains can keep you feeling full for longer. Research has shown that mindful eating can prevent weight gain and promote weight loss.

For example, you can prepare a plate of cut fruits and nuts for a mid-morning snack or have a bowl of sprouts salad, moong chaat, makhana, or murmura bhel with lots of tomatoes, onion, and dhaniya patti in the evening. These options are nutritious and help in weight management.

7. Get Enough Sleep

As mothers care for their babies, they often forget to take care of themselves. It is important to remember that you need to care for yourself, too.

Your child needs your attention 24/7, which often leads to sleep deprivation. So, whenever your child sleeps, make sure to rest as well.

Less sleep can affect your weight loss by slowing your metabolism and increasing cravings for unhealthy foods. Try to rest whenever you can, and ask family members for help.

Studies have found a link between sleep deprivation and weight gain, making sleep essential for weight management. If your baby is napping, use that time to rest and create a comfortable sleep environment to maximize your rest periods.

8. Family Support

It’s awesome that in India, in most households, women get support from relatives during the postpartum stage. This can be a great asset. Don’t hesitate to lean on your family for help with the baby and household chores.

This can give you much-needed time to focus on yourself and your health. Family support can provide the emotional and practical help needed to maintain a healthy lifestyle postpartum.

Whether asking your mother-in-law to watch the baby while you go for a walk or having your husband help with healthy meals, these small acts of support can make a big difference. Don’t hesitate to keep full-time help.

9. Avoiding Stress and Taking Time for Yourself

Postpartum depression is a serious condition that can affect new mothers, impacting their emotional and physical well-being. According to the FOGSI guidelines, it’s important to address these feelings and seek support when needed.

Managing a newborn can be stressful, but finding ways to reduce stress is essential for weight loss and overall well-being. Practices such as meditation, deep breathing, or even quiet moments alone can be incredibly beneficial.

According to a study published in the Journal of the American Medical Association, reducing stress can aid in weight loss by lowering cortisol levels associated with weight gain. You might find it helpful to practice yoga or simply sit peacefully with herbal tea to relax.

10. Consider Enrolling in a Scientifically Proven Weight Loss Program

Joining a scientifically backed weight loss program like Fitterfly’s Weight Loss Program can provide structured and specialized support tailored to your postpartum needs. Our Weight Loss Program is designed with each individual in mind.

So, if you are going through postpartum, the program will be personalized according to your algae and condition. It offers customized nutrition, exercise, and mental wellness plans that accommodate your current physical condition and the demands of motherhood.

By enrolling in such a program, you benefit from professional guidance and monitoring, ensuring that your tips to reduce weight after delivery are healthy, effective, and sustainable. You can give a missed call on 08046807733 to help yourself with post-pregnancy weight loss.

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