Weight in pregnancy is very normal and as a new mum, loving your new body will require some getting used to. I’ll advise you totally shut out the thoughts of losing weight in the first 6 weeks (or longer if you are not up to it yet!). Allow your body to rest and heal. You just made a miracle!
If you are past that early stage and ready to take things heads on, this is for you. Let’s dive in!
Let’s start with reasons why you are not losing weight as much as you have tried.
1. Too Much Food
As a new mum, you need all the energy, especially to support breastfeeding, but remember that a healthy portion control check is necessary.
2. Lack of Sleep
Sleep is usually compromised when the baby arrives. But the thing is, as the sleep reduces, cortisol levels increase and this causes inability to metabolize efficiently. If you have someone trusted around, consider pumping for your baby if you are a breastfeeding mum so you can get some rest.
It took 9 months to get where you are today, you won’t snapback in one day! Take a moment, breathe, and focus on what you can do today to move toward your end goal. Did you know? The most efficient weight-loss plans are those that aim to create a loss of 1 to 2 pounds per week.
4. Post Natal Workouts
No, I don’t mean registering at the gym! As a new mum, workout is the least thing you have in mind. In fact, where is the energy? But simple exercises such as walking for 30 minutes each day, while eliminating/reducing fatty, white bread and processed foods from meals, will help you to safely lose up to a couple of pounds per week.
That said, let’s talk about how to lose weight after pregnancy.
1. Don’t crash diet
After delivering a baby, your body needs good nutrition to heal and recover and if you are breastfeeding, you need more. Crash dieting will only make you gain weight fast.
2. Breastfeed if you can
This doesn’t work for everyone. Apart from the benefits to build your baby’s immune system, shrink the size of your uterus after delivery, provide nutrition to your baby, breastfeeding can also help burn calories. However, you may not see any noticeable weight loss in the first three months, in fact some mums swear that breastfeeding makes them gain weight. This is due to included calorie intake without physical activities.
Even if it is 30 minutes evening stroll in your neighbourhood daily. It will help you burn some fat.
4. Eat High Fiber Foods and Healthy Proteins
Foods high in fiber help with weight loss while protein can boost metabolism, decrease appetite and reduce calorie intake.
5. Stock Up Healthy Snacks
Vegetables, nuts, fruit and yogurt are healthy options you can explore. Keep them close so you have something at hand if you are feeling hungry.
6. Portion Control
Substitute quantity with quality. Add salads and vegetables to your meals if you really must take huge quantity.
7. Drink Enough Water
Drinking enough water is important for anyone trying to lose weight as it reduces your appetite and calorie intake. Aim to drink at least 34–68 ounces (1–2 liters) of water everyday to aid lactation, stay hydrated and reduce calorie intake.
8. Get Enough Sleep
Lack of sleep can make you gain weight. Although it is difficult with a newborn, try to get as much sleep as you can and ask for help when you need it. It will help you rest your body system and lose weight.
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