Weight Loss After Pregnancy

Weight Loss After Pregnancy

Weight loss following pregnancy and hanging up the​ tent sized maternity clothes is​ something all new mothers look forward to​ with anticipation. For most women,​ but for others,​ the​ baby fat is​ a​ bit more difficult to​ shed. Each woman is​ different and there is​ no “one size fits all” formula for shedding the​ weight gained during pregnancy. However there are a​ few weight loss guidelines to​ follow that will have the​ new Mom back feeling great and wearing her jeans once she gets her strength back.

How much weight did you gain during pregnancy?

The 25 pounds the​ average woman gains during a​ pregnancy are spread out more or​ less like this:
-Baby-8 pounds
-Placenta-1.5 pounds
-Amniotic fluid-2 pounds
-Breasts-2 pounds
-Uterus-2.5 pounds
-Fat,​ blood volume and water retention

If you were already a​ little overweight when you first became pregnant,​ remember that the​ numbers on​ your scale kept going to​ go up almost every time you stepped on​ it. Fasting or​ Weight-loss fasting diets following pregnancy are absolutely not a​ good idea.

A Latino tradition following pregnancy

One of​ the​ best Latino traditions during the​ time right after childbirth is​ cuarentena,​ or​ the​ quarantine. the​ mother will spend forty days resting with the​ newborn after delivery and only worry about taking care of​ the​ baby. the​ new mother doesn’t even consider weight loss issues during this time. Other members of​ the​ family will keep house and watch over the​ other children. While this may not be practical for most new mothers of​ today,​ if​ you do have relatives who live nearby,​ it​ would be a​ good idea to​ follow some version of​ this tradition. You'll feel like a​ new woman after those forty days of​ recuperation (or even twenty).

A nutritious diet is​ more important than weight loss for the​ first six weeks.

Pregnancy is​ a​ magical and mysterious time of​ life and many women worry about how to​ achieve weight loss after they give birth. During the​ first six weeks of​ postpartum,​ a​ healthy diet is​ much more important than a​ weight-loss diet. Continue to​ eat a​ balance of​ fruits,​ vegetables,​ whole grains,​ protein,​ calcium,​ and iron. Whether or​ not you're breastfeeding,​ your body is​ still recovering from the​ pregnancy and birth,​ and a​ nutritionally balanced diet will help you heal and feel better much faster.

Your care provider or​ doctor may recommend that you take an​ iron supplement for the​ first six weeks postpartum,​ while your body recovers. if​ you're breastfeeding,​ it's even more important to​ eat a​ well-balanced diet,​ since you're still sharing all the​ calories you're consuming. if​ you count calories,​ a​ breastfeeding woman should consume the​ same amount as​ she did before pregnancy to​ maintain her weight plus about 500 calories. For many,​ this means about 2,​500 to​ 2,​700 calories a​ day,​ which will support milk production and allow for moderate weight loss of​ half a​ pound per week.

Continue to​ avoid fish that are high in​ methyl mercury in​ your weight loss plan. Other foods,​ such as​ sushi,​ raw milk products,​ and deli meats,​ are less risky these days,​ but you should still take reasonable precautions to​ avoid food-borne illnesses. Precautions include cooking meat and poultry all the​ way through,​ washing all cooking utensils thoroughly,​ washing all fruits and vegetables thoroughly,​ and only eating raw foods like sushi from a​ dependable source.

Healthy weight loss

Other than feeling good and having more energy,​ there are many motivators for systematically striving for weight loss following pregnancy. if​ you carry extra pounds,​ you have an​ increased risk of​ diabetes,​ hypertension,​ and cardiovascular disease. Losing weight will improve your health not only now but it​ can also influence your weight in​ future years to​ come. Studies have shown that women who breastfed beyond 12 weeks and participated in​ postpartum aerobic exercise had lower weight gain 15 years later. Excess pregnancy weight gain and failure to​ lose weight in​ an​ appreciable time are indicators of​ obesity in​ midlife. Weight loss following pregnancy involves three things: Nutrition,​ exercise and scores of​ patience. It’s generally difficult to​ lose weight without exercise being part of​ your weight loss program.

If you're breastfeeding,​ a​ good bit of​ the​ pregnancy weight will come off fairly quickly. But this isn't a​ time to​ try to​ lose weight. Whether or​ not you're breastfeeding,​ your body won't recover as​ well or​ as​ quickly if​ you cut back drastically on​ your portions or​ calorie intake. if​ you ate a​ lot of​ sweets or​ treats during your pregnancy,​ you can start to​ cut back on​ those. But otherwise,​ there's no need to​ add the​ extra pressure of​ dieting to​ an​ already stressful period pf taking care of​ a​ newborn baby.

Cautions of​ exercise

The six-week postpartum visit is​ a​ simple check-in with your caregiver or​ doctor. You'll be weighed,​ have your blood pressure taken,​ and you'll be asked about any problems. You will probably be given the​ green light on​ exercise.

Most caregivers recommend waiting until the​ six-week postpartum checkup before starting vigorous exercise,​ but that's a​ somewhat arbitrary time frame,​ based on​ the​ typical model of​ obstetric care. if​ you’re stitches seem to​ be have healed,​ and if​ you want to​ be more active. Moderate exercise before the​ six week postpartum visit shouldn’t be a​ problem

Listen to​ your body. Don’t push yourself hard. Start out slowly,​ and if​ you find you’re tired or​ uncomfortable,​ take your activity level down a​ notch. There is​ no reason to​ rush the​ healing process. There will always be time to​ exercise and address weight loss.

If you suffer from obesity,​ your doctor will tell you what kind of​ diet and exercise you should follow following the​ childbirth for weight loss.

Eating for one

When you were pregnant,​ you may have eaten more than usual to​ support your baby's growth and development. Proper nutrition is​ still important after the​ baby is​ born - especially if​ you're breast-feeding - but your needs and goals are different now. Making wise choices can promote healthy weight loss after pregnancy. Focus on​ fruits,​ vegetables and whole grains. Foods high in​ fiber - such as​ fruits,​ vegetables and whole grains. These foods provide you with many important nutrients while helping you feel full longer. Other nutrient-rich choices include low-fat dairy products,​ such as​ skim milk,​ yogurt and low-fat cheeses. White meat poultry,​ most fish,​ beans,​ and lean cuts of​ beef and pork are good sources of​ protein,​ as​ well as​ zinc,​ iron and B vitamins. These foods will help in​ your weight loss program.

1. Avoid Temptation- Buy healthy foods at​ the​ grocery store and don’t keep junk food in​ the​ house.
2. Eat smaller portions - Don’t try starving yourself or​ skipping meals. Just cut back on​ the​ portions.
3. Eat only when you are hungry - Distract yourself with an​ activity if​ you are constantly hungry.
4. Drink water before meals.

Beginning exercise

It's a​ good idea to​ start taking short,​ easy walks as​ soon as​ it​ feels comfortable for you. if​ weather permits,​ simply load up the​ baby in​ the​ stroller and take brisk walks to​ the​ park,​ library,​ neighborhood coffee shop or​ anywhere that makes the​ exercise walk enjoyable. if​ you have a​ reliable baby sitter,​ joining a​ local gym would be an​ excellent idea.

The most important factors in​ weight loss after pregnancy will be patience and consistency,​ along with a​ sensible,​ healthy diet and an​ exercise plan. it​ generally takes about 6-12 months to​ achieve the​ total weight loss following pregnancy.

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