A baby is something you carry inside you for nine months, in your arms for three years, and in your heart until the day you die. but you do not have to carry the baby fat with you. Find out 10 ways to lose body fat after pregnancy.
The points discussed here:
- Be Mentally Prepared, Losing Weight Needs Time
- Plan A Proper Diet for Proper Weight Loss
- Belly Wrapping to Secure the Fat
- Sleep Timely
- Get Peace of Mind
- Get Socialized
- Look for Professional Help
It is natural and important to gain some weight for the sake of your child(ren) and you. But the problem is that it stays inside your body even after delivery and still you need to feed well so that you can breastfeed your child.
The whole process is very crucial and the timing is critical. That is why you need a well planned and safe medical approach to solve the problem and shed that extra pound from thighs. You deserve better. After all, you are a mother.
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Why Do You Lose Weight after Pregnancy or Whatsoever?
When we are talking about loving yourself and fighting against body shaming, we need to know why we should lose weight actually and how to do it correctly. During pregnancy, every woman takes on weight. After pregnancy for their own good, they should lose it.
The horrifying sides of extra weight.
- Increased risk of being overweight
- Heightened risk of diabetes and heart disease
- Greater risk of complications in later pregnancies.
- Higher health risks for women with gestational diabetes
And this is absolutely not all. Weight can be the other of many new problems in your life. And I absolutely do not want to think about not being able to fit in our favorite jeans.
The Mostly Used Practical Ways to Reduce Body Fat after Pregnancy
These are the basis of weight loss. One or another will surely help you. And true to say you need them all.
1. Be Mentally Prepared, Losing Weight Needs Time
It is true during pregnancy a woman takes up a lot of weight but it is equally true that she can shed all of it or more and get a perfect shape which is equally attractive. But the catch is, it takes time. Lots of time.
So do not get upset when the scale shows little to no difference, when you no longer cannot fit into your favorite jeans or when no matter how hard you are trying it is a round version of you in the mirror. Take time. Quite a long time. Keep on doing and following the instructions.
And one day after a few months of hard work, sweating, restricted eating and maintained life you will be back to what you should be. Healthy, fit and beautiful from both inside and outside. Fighting!
2. Plan A Proper Diet for Proper Weight Loss
Now ladies what goes in shows out. No matter what you do your consumption of edible things on earth is going to affect your whole being on the earth. You should always watch out for what you eat and it becomes a must during are with the baby and posts pregnancy. Eating healthy is not only for looking good or having a voluptuous body it is about having a healthy life. You should concentrate on your wellbeing. If the excess weight is hurting you cut it if the less weight if hurting, cut it too. Maintain your BMI.
Crash Diets Are Very Bad Choice for Health
Crash diets are very low-calorie intake that is designed to make you lose a significant amount of weight in a small parameter of time. It does not really measure the health issues and may lead up to more problems in near or far future.
After delivering a baby you need good nutrition. Always remember you are still eating for two, you and the infant in your lap. During the pregnancy and childbirth, a woman lost a lot of her health, her body is figuratively turned upside down and it needs healing. Lots of healing.
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So, food is a must for all the repair work. And if you are still is breastfeeding then that is a whole new case. The body needs an adequate amount of food to produce milk. A sudden drop in calories will affect your health a lot. Decrease 500 calories per day. It is generally safe and will not harm you or your baby anyway. Keep on doing little by little. Eat smart by choosing foods packed with nutrients like filling produce, whole grains, lean protein and healthy fats.
Keep an Eye on Your Calorie Intake
Keeping an eye on your calorie will let you know how and how much to lose and also on how much you should take. It will ensure needed energy and cut out the storing fat.
There are many apps to keep track on your diet, can meet nutritionist or make a table chart of your own.
Focus on soluble fiber. Soluble fiber is fermented into short-chain fatty acids in the gut. These help increase levels of the fullness hormones cholecystokinin (CCK), glucagon-like peptide-1 (GLP-1) and peptide YY (PYY) thus it helps you to feel fuller for longer by slowing down digestion and reducing hunger hormone levels.
It is a great choice for weight loss. One study of 1,114 adults found that every 10 grams of soluble fiber people ate per day accounted for a 3.7% reduction in belly fat over a five-year period.
Pick Good Proteins to Kill Weight
Proteins boost metabolism, decrease appetite and reduce calorie intake. Studies demonstrate that protein has a greater thermic effect than other nutrients. That means that the body uses more energy to digest it than other types of foods, which results in more calories burned.
Have Proper Snacks to Not Pick Up More Weight
It is general to have cravings in between the meals. It indicates good health too but making it healthy is what prioritize here. Just because you are craving something to eat no matter how little is it, it does not mean you can munch on a chocolate bar, or finish a chips packet or put a bite on McDonald’s happy meal (McDonald’s once in a while is fine and can’t really bid farewell to chocolate. SO? Hello Dark World of Chocolate!!). You have to measure it.
Measuring calories is no easy thing. So, cut the crap and stock in some something delicious and healthy and satisfying. There are many foods in the world that can satisfy your craving and still keep you in good shape.
- Fruits. Try to stay clear from high in sugar fruits like Cherries, Mangos, Pomegranates, Grapes, Figs, Litchis, Persimmons, Bananas, Apples, Tangerines (Mandarin Oranges), Pears, Blueberries, Plums, Pineapple, etc. Sorry.
- Skimmed, low-fat milk, yogurt, soy.
- White sesame rolls and buns,
- Grilled onions
Make a sandwich, soup, or salad and munch on it. Avoid using extra butter, full cream, too much fry instead grilling and steaming are a safe option and make it healthy and lite and of course tasty. You eat with your taste buds right. Having spicy food is a good idea as it attracts your taste buds and improves digestion preventing fat accumulation. Add black pepper (my favorite), cinnamon, turmeric, pepper, etc.
Cut Added Sugar and Refined Carbs
Sugar and refined carbs are high in calories and usually low in nutrients. They may satisfy your taste buds but eventually hurts your health. It is not only associated with weight gain but with also diabetes, heart disease and some cancers.
So next time when you go shopping for grocery steer clear from sugary drinks, fruit juice, any type of plain sugar, white flour, sweet spreads, cakes, biscuits, pastries and other baked goods.
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No to Processed Foods
Processed foods are high in sugar, unhealthy fats, salt, and calories, all of which can counteract your weight loss efforts. All of your hard work will go in vain.
Furthermore, processed foods are associated with more addictive eating behaviors. Replace them with fresh, whole nutritious food.
Alcohol Is A Vice
When it comes to weight loss, alcohol provides extra calories without nutrition. It may lead to more fat being stored around the organs, also known as belly fat. Alcohol also can cause a temporary reduction in breast milk volume in mothers who are breastfeeding. Additionally, small amounts of alcohol can be passed through breast milk to your baby.
Water Is Life
Start drinking water in lots and a bit more than usual. Water helps in metabolism. Researchers found that just by drinking 34 ounces (1 liter) of water or more per day, overweight women lost an extra 4.4 pounds (2 kg) in 12 months.
Additionally, if you drink 17 ounces (1/2 liter) of water you will burn 24–30% more calories in the following hour. Drinking water may also reduce your appetite and calorie intake.
For breastfeeding women, staying hydrated is particularly important to replace fluids lost through milk production. And if you drink warm water especially in morning it helps to flush out the toxins in your body. It increases your temperature thus increasing the metabolic rate. Sometimes, frequently add lemon to it but no sugar.
Enter Green Tea in Life
Whether you are already into green tea wagon or not try to add it, better replace it with all other drinks especially the sugary and alcoholic ones. Green tea is known as an excellent fat burner. It is filled with antioxidants that protect cells from free radicals and also boost body metabolism which facilitate the weight loss. Taking it after exercise can tremendously improve your belly weight loss results
Breastfeeding is necessary for both mother and child. It provides nutrition, supports the baby’s immune system, reduces the size of the uterus, lowers the risk of disease in infants, reduces the mother’s risk of diseases like type 2 diabetes, breast cancer, ovarian cancer and postnatal depression. The study has shown breastfeeding supports the weight loss of the mother.
Exercising is always the answer to weight loss. Controlled eating may serve you but it will take the time or lose next to none. Regulated exercise will ensure your healthy weight loss in a good time frame.
Start with moderate light exercise. Take it slowly. First for 10 minutes that slowly increase it. Slow and steady wins the race. So, choose a way of shaking your body and making the organs work properly do it for a comfortable time but do not lose it. Turtle bites the routine and makes it your lifelong friend. You will not be sad about your decision.
You can start Resistance Training. Follow these exercise moves and see how you lose weight fantastically.
5. Belly Wrapping to Secure the Fat
Maternity belts are not a bad idea. As it keeps tucked in your junks and abs and helps the uterus regain its previous shape. It is the most old-fashioned and effective way of toning your abdominal muscles. The wrapping also helps moms with their back pain or posture problem which is usually developed in women after delivery. There are many options found in the market and you can also try by wrapping a long cotton cloth. It helps with the stretched skin too.
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Massaging can target the particular cellulite laden area which needs more attention. Massaging in those areas can distribute and release the fat into the body for absorption. It also improves body metabolism which means burning up the food in your body. It is more beneficial when done after any physical activity like exercise.
7. Sleep Timely
Sleep will help your body to wash out the stress hormone and can make you feel better emotionally. One review of mothers and sleep showed that a lack of sleep is related to retaining more weight after pregnancy. This is true in general for adults as 8 out of 13 studies in adults found sleep deprivation is significantly associated with weight gain. It is nearly impossible for moms as there is a ‘baby’. As a strategy plan sleep when your kid is asleep and ask for family members corporation.
8. Get Peace of Mind
Stress, tension releases hormones cortisol which causes, tiredness, irritability and weight gain or retention. High levels of cortisol can also increase your craving for sweet and fatty food. Try to relax yourself doing what you like, chant positive words, smile even on the silliest mistake, be enduring towards all the hurdles, gather up yourself. You are a mother now who has the grave responsibility of the new life on this alien planet.
Just because you have a new heartbeat that needs lots of care and has a list of ‘do’ and ‘no-do’ it does not mean you cannot step outside of the house. Go out and take the little one with you (ask the weather though). Your little one would love to see the world that belongs to it now. Its new eyes will love all the colors and lights.
Make Me Time (It Is A Formula For Better Life)
It is not selfish at all to save a few minutes from the 24 hours just for yourself. Not when you are sleeping, eating or else. But, just a few minutes maybe 6 or 10 minutes awake and out of chores. Save it for yourself. Reading for 6 minutes is a nice way to relieve stress.
Have a cup of tea alone sitting in a corner of the room, maybe sightseeing from the window, breathing fresh air in the balcony. Something entirely for yourself that does not focus on anything but does something useless.
9. Get Socialized
Becoming a mom does not make you an outcast of the society, in fact, it gives you a new identification. An opportunity to meet new people. New moms, dads, grandparents, and so on. There is a whole new world of parenthood and family which you get associated with because of your tiny kid.
On the other hand, group-based weight loss can be beneficial for some people. Both face-to-face weight loss groups and online communities may be helpful. However, a study has also shown it has no effect but anyhow meeting new people and hearing their stories will motivate you and maybe they have some plan that will work out for you. Nothing comes bad when mingling with people carefully.
10. Look for Professional Help
There is a different industry that works for weight loss. They earn money from it and maintain their weight. This people and programs are very helpful. So, if you can try to seek professional help. At least get a one consulting round.
Pregnancy is the Happiest Time for Feeling Like a Crap
It is not easy. Agree. It is not easy at all. Only a woman can go through the life of parenting even after experiencing the time of pregnancy. But you can surely do it. You will achieve it. And, you will do something entirely for yourself.