8 tips for losing weight after childbirth to lose weight effortlessly

8 tips for losing weight after childbirth to lose weight effortlessly

Congratulations on the birth of your little one!

Now that your baby is born, you probably want to lose the weight you gained during pregnancy as soon as possible.

Fortunately, there are many things you can do to lose weight and get back in shape after pregnancy.

Want to get back to a slim figure now that your pregnancy is over?

In this article, I’ll explain the right time to start losing weight after childbirth and give you the best tips for losing weight after pregnancy.

In addition, I will answer the following questions:

How to speed up weight loss after childbirth?
What to do when you can’t lose weight after pregnancy?
How much weight can you lose after childbirth?
And much more…

1- Did you gain weight during pregnancy?

For many women, pregnancy is accompanied by long-term weight gain. This is probably the case for you too!

Weight gain during pregnancy corresponds to water retention and fat gain. This weight gain is important for the placenta, the amniotic fluid and the baby’s blood circulation. And all this extra body fat serves as an energy reserve for delivery and breastfeeding.

During the first trimester, the weight gain is usually modest (1-2 kg), but during the second trimester, the difference is clearly visible on the scale (about 6 kg). The third trimester is also accompanied by weight gain (about 4 kg).

Weight gain during pregnancy is therefore inevitable for most women. In fact, it’s completely normal!

But how do you get back to a flat stomach now that your pregnancy is over? And when can you start losing weight after giving birth? I’ll answer all of these questions. So read on.

2- When to start losing weight after childbirth?

Let’s get one thing straight right now: dieting right after giving birth is not a good idea. You need to think about your health first. It’s understandable that you want to get rid of the weight you gained during pregnancy, but you need to wait for the right time.

Your body needs time to recover from childbirth. For some women, childbirth is a very painful and stressful experience.

When you can start exercising and losing weight will depend on how active you were during your pregnancy and what kind of birth you had.

Pregnancy and childbirth weaken the pelvic floor, and women may develop pelvic floor disorders such as incontinence or prolapse. Let your feelings and energy be your guide. Have you had a C-section or experienced complications during delivery or recovery? In this case, ask your doctor or specialist for advice.

If you had an uncomplicated pregnancy and a vaginal delivery, it is usually wise to wait until some time after the delivery to resume physical activity (no sports!).

Give your body 6 weeks of rest. Avoid heavy lifting and strenuous aerobic activities such as running, tennis or cardio until your body has fully recovered from pregnancy and childbirth. This may take several months.

2-1 When can you diet after giving birth?

The body needs enough rest and good nutrition to recover from childbirth and avoid infections. Starting a diet too soon after giving birth can slow down recovery and cause fatigue.

You have already lost a lot of weight during delivery, due to the birth of the baby and the loss of amniotic fluid and placenta. During the first few weeks, you don’t need to go on a diet, as you will lose weight naturally. In any case, take care of your health and avoid drastic diets.

It is best not to start dieting until the baby is at least 6 weeks old. If you are breastfeeding, it is probably not even necessary. You will find that you lose weight naturally. Also, losing weight too quickly can affect milk production.

3- 8 tips for safe weight loss after childbirth

Don’t worry: regaining a healthy weight after pregnancy is possible with some effort.

Don’t be fooled by the pictures of celebrities like Angelina Jolie who look great after a few months. It’s frustrating: how do they get back into shape so quickly after pregnancy?

These stars have personal trainers, private chefs and an army of personal assistants who can take care of the baby 24/7. Plus, they have to get back into shape quickly for work. None of this is healthy, and it’s anything but realistic!

Postpartum weight loss can take some time (6 to 12 months). The length of time it takes to lose weight after childbirth varies from woman to woman and depends on several factors. Don’t worry if you need more time to return to your pre-pregnancy weight.

A World Health Organization (WHO) survey of more than 1,700 new mothers in different countries concluded that women lose an average of 4.7 kg after giving birth between 2 weeks and 2 years after the birth of the child.

Fortunately, with a healthy lifestyle and sufficient physical activity, it is safe to lose weight quickly. I’ll tell you more in the tips below:

3-1 Tip #1: Breastfeed (if possible)

Breast milk contains all the important nutrients a baby needs to grow in the first six months of life.

It boosts the baby’s immune system because breast milk contains important antibodies that help fight viruses and bacteria (source). Breastfeeding also reduces the risk of postnatal depression, type 2 diabetes and breast cancer.

In addition, researchers have shown that breastfeeding promotes weight loss after pregnancy. Breastfeeding may promote weight loss after childbirth. A 2014 study investigated the effects of breastfeeding on weight loss after pregnancy. The group of breastfeeding women lost 1.5 kg more than the non-breastfeeding women.

The body needs more energy to make breast milk. Breastfeeding women burn about 500 more calories per day than non-breastfeeding women. Breastfeeding mothers are advised to increase their daily caloric intake.

However, it is often found that these extra calories are not enough to produce milk. To make up for this calorie deficiency, the body draws on body fat. However, eating too much on a daily basis can negate this effect. To lose weight, diet is the most important factor.

Are you unable to breastfeed? Don’t feel guilty about it. Millions of women around the world are unable to breastfeed for a variety of reasons (medical or otherwise). That doesn’t stop you from being a good mom. Breastfeeding is not the only thing you can do for a baby’s health.

Also, you may lose very little weight from breastfeeding. After all, it depends on many other factors, such as your metabolism, your age and the weight you gained during pregnancy.

3-2 Tip #2: Avoid Very Low-Calorie Diets

Very low-calorie diets (i.e., crash diets) can cause you to lose a lot of weight in a short period of time. This is because they are well below the average 2,000 calories per day required for women.

A good rule of thumb is to lose no more than one pound per week. On average, women need about 2,000 calories per day.

Women who are breastfeeding need an additional 500 calories to maintain their current weight. To lose 2 pounds in 2 weeks, you would theoretically need to consume 500 fewer calories each day than you expend.

It can be tempting to try a drastic diet after giving birth. However, I strongly advise against it! Skipping meals or going on a crash diet is not the way to lose weight. It can cause hormonal changes that slow down the slimming process.

After pregnancy, the body needs good nutrition and nutrients to recover. When you are breastfeeding, you need even more nutrients and calories than normal.

By following a very low calorie diet, you run the risk of missing out on these important nutrients. This can lead to feelings of fatigue and lack of energy. This should be avoided when recovering from pregnancy.

3-3 Tip #3: Get Moving

An active lifestyle is important for weight loss after pregnancy.

Most mothers can get back to walking and moving soon after giving birth.

There’s no need for intense spinning sessions at the gym. Doing too much, too fast, can lead to complications after pregnancy. Just eating well and increasing your physical activity can be very effective in losing weight after childbirth.

This does not mean running a marathon. The key is to stay active and avoid a sedentary lifestyle. Remember that physical activity represents 15-30% of daily caloric expenditure.

In any case, try to spend less time sitting on a daily basis. As a mother, this is understandable, as it’s easy to sit down with a baby in your arms. However, a brisk walk or jog can be enough.

In a 2007 study, researchers examined the effects of television, walking and daily consumption of trans fats. They found that women who watched less than 2 hours of television per day, walked at least half an hour per day and significantly reduced their trans fat intake were less likely to maintain a weight gain of at least 10 pounds one year after giving birth.

To stay active, you can also adopt new habits:

Walk to the grocery store with the stroller
Take the stairs instead of the elevator (if possible)
Resume some household chores (vacuuming, cleaning the bathroom, etc.)

3-4 Tip #4: Don’t forget the influence of stress and sleep

After the birth of a child, reality hits you fast and hard. You had hoped that your little one would sleep like an angel all night. Unfortunately, your luck didn’t cooperate.

Sleep deprivation is a problem that most parents face. But sleep deprivation that lasts for weeks can negatively affect mental and physical health.

If you’re a young mom, try to get as much sleep as possible and seek help from your partner, friends or family when you feel the need.

Research shows that lack of sleep leads to increased cortisol levels. Research has shown that women who sleep five hours or less per night are 32% more likely to gain weight.

Lack of sleep can also affect eating habits and hinder weight loss. Do everything you can to improve the quality of your sleep and rest. You need to take care of yourself. This can be done with blinds, a good mattress and earplugs.

3-5 Tip #5: Give up that little glass of wine

you can have a small glass of wine to relax again!

After months of not drinking, it’s not surprising to feel like having a glass of wine. But if you’re planning to breastfeed, you need to be very careful.

Not only does drinking alcohol reduce milk production, but alcohol can also be passed on to the baby in small amounts in breast milk. If you still want a little drink, consider expressing your milk and offering it in a bottle, and allow plenty of time between drinking and feeding.

It’s also worth noting that when it comes to weight loss, drinking alcohol is not recommended. Alcohol provides calories and has no nutritional value. This is of course a pity.

Excessive alcohol consumption is associated with weight gain and promotes the storage of fat in the abdomen and around the organs. This is called visceral fat and it is the most dangerous body fat.

3-6 Tip #6: Get more protein

There are 3 macronutrients: carbohydrates, fat and protein. Today, many diets are based on reducing carbohydrate intake. These include the paleo diet, the protein diet, the South Beach diet, and the ketogenic diet.

What these diets have in common is that they incorporate sufficient protein. And this is not for nothing.

In order to prevent the loss of muscle mass during weight loss, it is important to have a diet rich enough in protein. Eating more protein also helps reduce appetite by increasing levels of GPL-1, PYY and cholecystokinin, the so-called “satiety” hormones, and decreasing levels of ghrelin, the hunger hormone.

Researchers found that people who ate a high-protein diet (30% protein) consumed 440 fewer calories than those who ate a lower-protein diet.

3-7 Tip #7: Exercise after giving birth

After a while, you can get back into sports. Working out is good for your body and strengthens your muscles. You can also work out with weights.

If you are still under the supervision of a doctor or specialist, it is important to consult with him or her before resuming sports. For example, if you have had a C-section, a doctor can advise you on the right time.

You may find it difficult to find time to exercise.

Fortunately, you can work out at home. There are many videos on YouTube for bodyweight training.

3-8 Tip #8: Lose weight after pregnancy by eating low carb

Many roads lead to Rome, but some are less bumpy than others. This also applies to postpartum weight loss.

There are many steps you can take to reach your goal weight. Some steps will get you there quickly and effortlessly, while others will take longer and require more work.

Over the past few decades, the low carb diet has become the best way to lose weight quickly and easily.

However, it has been shown that a low carb diet is extremely effective in fighting visceral fat. When we consume less refined carbohydrates, we have less glucose in the blood. As a result, you need less insulin.

Insulin is a hormone that the body produces to allow the cells to absorb glucose from the blood. Most supermarket foods are full of added sugars and processed carbohydrates.

These products cause a rapid rise in blood sugar levels and a big spike in insulin production. Blood glucose is the body’s primary source of energy.

So when the body gets its energy from glucose, it does not use fat reserves. Increased insulin levels limit fat burning. Eating fewer carbohydrates will keep your insulin levels low. This promotes fat burning.

Most high-carbohydrate foods contain a lot of sugar. Also, grains are low in protein. A low-carb diet is usually high in protein. Protein has the benefit of increasing metabolism, increasing satiety, reducing appetite and maintaining muscle mass.

So instead of feeding yourself junk food, give your body what it needs to function optimally. If you replace your breakfast cereal with a cup of Greek yogurt or two eggs, not only will you lose weight, but you’ll feel much better in the long run.

Leave a Comment

Your email address will not be published. Required fields are marked *