How to lose weight after pregnancy
· Healthy Diet
· Breast Feeding
· Doing Exercise
1. Healthy Diet
A healthy diet is the best way to lose your weight after pregnancy. Before following diet consult with your doctor about what foods are important for you and your baby’s health. Focus on nutrition, not on weight-loss diets! If you’re breastfeeding, your baby’s nutritional needs outweigh your need for a slim body.
Avoid crash diets since they’ll just deprive you of much-needed energy. She advises consulting with your doctor on nutrition and exercise, and losing no more than 1kg weight a week. Breastfeeding gives you a head start since it actually helps you lose weight and shrivel your uterus to its standard size. You will find that you get hungry and thirsty while breastfeeding and you need to attend to these signals. It’s important to be practical about how quickly you want to lose weight.
Eat a variety of fiber-rich foods like: Whole meal bread Fiber-rich breakfast cereals Fruits, Vegetables like lentils, split peas, chick peas, red kidney beans, baked beans, bean. If you would like more specific information on how to lose weight safely and effectively, consult your doctor or a dietician, who will provide dietary advice based on your lifestyle and your physical condition. Losing weight can be hard if there is too much weight gain. If the weight gain was normal, most women lose weight in the birth process and in the weeks and months after birth.
Providing that you continue to consume fewer calories than your body requires on a daily basis over a prolonged period of time, will mobilize the stored fat and gradually lose weight.
Aim to give yourself around six months to get your shape back naturally before resorting to a restricted eating plan. The early days of motherhood are not a good time to restrict diet. Her body needs some additional energy and nutrients to meet the extra requirements of feeding and generally looking after your baby. As a guide: Eat a wide variety of foods including breads, cereals, rice, pasta, vegetables, legumes, fruits, milk, cheese, yogurt, lean meat, poultry, fish, eggs, nuts and seeds. Drink plenty of water and avoid skipping meals, especially breakfast. Take the time to have a nourishing lunch and dinner. Have your meals at normal intervals. You should have balanced meals without too much fat or sugar.
But the one thing you have to keep in your mind is that dieting, will interfere your breastfeeding.
Doing exercise is the best way to reduce weight than diet since diet can interfere your breast feeding.
A combination of healthy eating and exercising you should almost immediately start to see the difference as you lose that post-baby bulge, expressing the concern about the difficulty that you are experiencing in trying to get back to your pre-pregnancy weight.
There are many exercise routines perfect for the post birth period that can be performed at home. Yoga is a perfect in home workout. If you took yoga classes before or during your pregnancy, put on some relaxing music and practice those exercises.
It’s important that you ease your way into exercising again. Wait six weeks after a vaginal birth and eight weeks after a c-section to start exercising. It is recommended that you engage in low-impact exercises such as walking, swimming or yoga. Come up with a personal exercise program – something you can stick to -and enroll the company of a friend or new mother.
10-minute exercises should be tried first and then increased when you feel more confident. Keep a 30-minute limit on your exercise time and cease immediately if you start to feel dizzy or short of breath.
Getting a flat stomach again involves toning up of the stomach muscles and skin as they become inflated and stretched during her pregnancy. A few mild toning exercises will help you get your stomach firm again. Before giving your stomach muscles a exercises, you must first make sure that any physical damage as a result of giving birth has healed and is back to normal again. Speak with your doctor or health care provider to find out what is best for you and when you can start.
If you’ve already been exercising, talk to your doctor about continuing your regular program. He or she may want you to modify your workout and decrease the intensity
If you have a few minutes while the baby sleeps, take some laps around the house or trips up and down the stairs. Exercise doesn’t have to be complicated, it only has to get you moving.
Exercising too vigorously, too soon, can be damaging to health. When you’re exercising, be constantly aware of how you feel. You should stop immediately if you experience dizziness, faintness, headaches, bleeding, pain or shortness of breath. If you have any of these problems, stop and call your doctor!
This doesn’t mean you need to be sedentary – on the contrary, you should be able to start gentle exercise almost immediately after returning home. But avoid any type of vigorous or sustained exercise until after your first post-pregnancy check-up. In exercise
Since your body has gone through significant changes during pregnancy and has worked very hard during the birth of your baby. When you give birth, you lose around 6 kilos immediately. When woman return home again, she continues to lose water and, once your uterus returns to its original size, she will lose another two to three kilos. If she is breastfeeding, she will get back to your normal weight more quickly because producing milk uses fat stores in your body and burns up lots of energy. It is important to allow her weight to come off slowly. This process should happen naturally as long as excess kilojoules are not consumed.
One good way to lose some of your pregnancy weight is to breastfeed! One of the reasons your body puts on weight during pregnancy is to help store the caloric energy it takes to breastfeed your baby-about 200 to 500 extra calories per day. Therefore take advantage of losing calories the way your body naturally intended-breastfeeding!
Balanced nutrition coupled with exercise and proper breastfeeding are the safest and healthiest ways to get back your pre-pregnancy body.