It is natural and essential to gain some weight during pregnancy. This weight gain is slow and is spread over nine months of pregnancy. Hence, the weight loss after pregnancy can not be expected to be sudden. The ideal weight loss is around 2 pounds each week.
So, if you have decided to lose weight after pregnancy, here are some tips to help you lose weight and stay fit and healthy-
Take the measurements- It will be helpful to measure your bust, waist and hip. Sometimes, you don’t lose weight, but lose inches. That is equally important if you want to get in shape.
Breastfeed- Breastfeeding is a very natural and easy way to lose few extra pounds. In addition to losing weight, you are providing your child the benefits of breast milk.
Exercise- Most of the women go through postpartum depression after delivery. Exercise is not only a great method to lose weight, but also helps to deal with the postpartum depression. You must wait for 6 weeks after normal delivery and 8 weeks after c-section to start exercising. Start with a low impact exercise and gradually increase the intensity. Swimming, walking and yoga are few of the very good options to start with. Also, don’t make the exercising schedule too long. Start with a 10 min exercise program and increase the duration gradually.
Eat healthy- Eating healthy and nutritious food is the best way to lose the extra pounds. Choose the foods you eat carefully so that your body gets all the essential nutrients and your baby is not deprived of them as well. After all, the nutrition needs of your infant are going to be met through you.
Eat lots of fresh fruits and vegetables. Avoid highly processed foods and snacks. Eat variety of foods. Take several small meals through out the day.
Walk- Do not underestimates the power of walking. It is low impact and cost free. All you need is a good pair of shoes to get started. You can also walk with pram. It will help you burn additional calories by pushing the pram.
Kegels- Kegel crunches are done to strengthen the vaginal muscles. You can do it anywhere as it is quite simple. Just tighten the muscles around vagina as if you are trying to stop the pee. Hold it till the count of five, and release. Repeat it many times through out the day. It increases the blood circulation to the pelvic area and also tightens the muscles.
Stay Motivated- Choose the exercise that you enjoy doing. It will help you continue for long.
Change the way you eat- There are some simple tips to cut down the calories
Drink water before and during your meals
Use smaller plates
As much as possible, buy low fat or low calorie foods
Eat slowly and chew your food well
Avoid aerated drinks. They are loaded with calories and drain out water from the body
Make the portions size small.
Replace high fat snacks with healthy options such as whole wheat crackers, fruits etc
Food Tracker- If you write every bit of food that goes into your stomach, you will think twice before eating. Some people find it very helpful in curbing the cravings and counting the calories.
Combine Yoga and pilates- They both can generate significant benefits for the overall fitness. Wear proper clothing and invest in a good mat. Start with simple yoga techniques and gradually, move on to more complex ones. Doing some breathing exercises during yoga can help relax body and mind.
There are number of personal and biological factors that also are responsible for your weight loss. Every individual is different and will respond to any diet or fitness plan differently. The most important thing is to understand your body and choose the right diet and exercise as per its needs. Never compare yourself to others in any way. Each one is unique. If you have dedication and right exercise and diet program, you will lose weight. All you need is patience and persistence. Just be good and reasonable to yourself. Treat yourself once in a while when you achieve a milestone. This will keep you moving ahead.