Post pregnancy weight loss always has been a big task for new moms.
Many women gain a large amount of gestational weight. And after the baby comes, you have less time to exercise, less sleep, and your body is still healing from pregnancy and delivery.
Few reasons Why it’s hard to lose weight after baby
Not all baby weight is excess fat: It’s important to take into account that the baby, blood volume, placenta all weigh about 15 pounds that will be lost immediately. Once the initial weight is lost, you’ll need more time to lose the other pounds gained: “You will lose water weight and baby, amniotic fluid and placenta weight quickly, but losing fat pounds takes time and commitment.”
- Weight loss can cause decreased milk supply: Not all moms breastfeed, but if you are, you should keep in mind the effects that trying to lose weight too quickly can have on milk supply. “If you are breastfeeding, losing weight too fast can cause a decrease in milk supply”. “Breastfeeding can also increase your appetite, which may prevent quick weight loss (no matter what celebrities tell you)!”
- Less personal time: Being a new mom is a demanding job, no doubt, and the new schedule looks nothing like it did before kids entered the picture. “After you welcome a new baby into the house you may have less free time to exercise, cook or eat the way you want to.
- Less sleep: “With a new baby in the house your nighttime sleep is often disrupted and you can find yourself exhausted during the day. Often when we are exhausted and sleep-deprived, we reach for high-energy, high-carb foods to keep us going”. “Our willpower also diminishes and we can reach for foods that may not help with weight loss.”
- Slow progress with exercise: It takes time to regain strength and stamina after having a baby, not to mention the time it takes to fully heal and recover from birth before you can exercise again. “You’ll have to slowly build up post-pregnancy to your usual fitness level which may take time to rebuild any lost muscle mass. Muscle mass directly affects metabolism so this may decrease the rate at which you lose weight until you build up your muscle again.
We, at Healthy2bfit customize the meal plans according to the Nutritional requirements for weight loss while breastfeeding (Post partum weight loss).
Few healthy eating tips will help you lose weight safely.
- DO NOT skip meals With a new baby, many new moms forget to eat. If you do not eat, you will have less energy, and it will not help you lose weight.
- Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).
- Eat breakfast- Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start your day and stop you from feeling tired later.
- Slow down- When you take your time eating, you will notice that it is easier to tell that you are full. It is tempting to multitask, but if you focus on your meal you will be less likely to overeat.
- When you reach for a snack try to include foods with fiber and protein to help keep you full (such as raw bell pepper or carrot with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with hard-boiled egg). Drink at least 12 cups of fluid a day.
- Keep a water bottle near the spot where you usually feed the baby, that way you’ll remember to drink when they do.
- Limit drinks like sodas juices, and other fluids with added sugar and calories. They can add up and keep you from losing weight. Avoid products with artificially sweeteners.
- Choose whole fruit over fruit juice Fruit juices should be taken in moderation because they can contribute extra calories. Whole fruit gives you vitamins and nutrients and contains more fiber, which helps you feel full with fewer calories.
- Choose broiled or baked rather than fried foods.
- Limit sweets, sugar, saturated fat and trans fats.
- Do Not Crash and Burn
DO NOT go on a crash diet (not eating enough) or a fad diet (popular diets that limit certain types of foods and nutrients). They will probably make you drop pounds at first, but those first few pounds you lose are fluid and will come back.Other pounds you lose on a crash diet may be muscle instead of fat. You will gain back any fat you lose on a crash diet once you return to normal eating. Instead follow a diet which works on regulating your metabolic activities under guidance of doctors and Nutritionists.