The following article is about weight gain post pregnancy as well as how to lose weight after pregnancy naturally, the quickest way to lose weight after having a baby, post-pregnancy weight loss diet plan and weight gain after cesarean delivery.
Women usually have a problem of weight gain post pregnancy. So the question arises of how to lose weight after pregnancy naturally. Mostly women plan to shed the pregnancy weight within a few months after the delivery. Most of the pregnancy weight is shed by the sixth week after the delivery. This process may take longer as the function of the body varies from person to person.
Weight gain post pregnancy
Ways to lose weight post pregnancy
Many factors such as post-pregnancy weight loss diet plan or exercise may help in shedding that extra weight. Following are some of the quickest way to lose weight after having a baby:
Give time to the body
Every human is different so the time of recovery differs from person to person. The recovery period is long if you are losing weight fast after childbirth. The question here is how to lose weight after pregnancy naturally. The golden rule of losing weight after delivery and to quicken the recovery process is to give your body proper rest for up to six weeks post childbirth. The mother should wait for at least two months or until the milk supply is normal if the mother is breastfeeding the child.
The mother should not aim to lose a lot of weight in a week. One should set small targets so that there is less exertion on the mother. These targets can be achieved by including healthy food in post-pregnancy weight loss diet plan. The mothers who are breastfeeding need at least 500 calories a day. Women can have this amount of calories by preparing a proper post-pregnancy weight loss diet plan and should include fruits, vegetables, whole grains, low-fat dairy and lean protein in the diet.
The mothers who are breastfeeding should not lose weight too quickly. The ideal weight loss for breastfeeding mothers should not be more than half a kilogram per week. Speedy weight loss will decrease the production of the milk. Breastfeeding itself burns a lot of calories in your body that helps you in losing weight.
Healthy eating to lose weight
Following are some of the healthy eating tips which are the quickest way to lose weight after having a baby.
- Never skip meals: mothers usually skip or forget to have their meals being busy with the baby. But they forget that if they don’t eat properly, they will not have the energy to run after the baby and this isn’t going to help in losing weight as well.
- Have at least five to six small meals which are healthy and three proper meals a day.
- Never skip breakfast: Even if you don’t feel like eating, just eat something healthy and tummy filing in the morning. This will keep you energetic for the whole day and you will not feel tired
- Opt for low-fat dairy products instead of normal dairy products.
- Drink as much water as possible. Keep a water bottle near you so that you can easily grab the bottle and have a sip. Ideally, the mothers should consume 12-15 glasses of water.
- Avoid sodas, juices, and other fluids which have artificial sugar and calories. It will only add up in weight gain post pregnancy.
- Cut sweets, sugar, and saturated fat and Trans fats from post-pregnancy weight loss diet plan and add boiled and baked food instead of fried food.
Don’t go for crash diets
Never ever go for crash diets or any other fad diets as following these diets will just reduce the nutrition level from your body. These diets are considered to be one of the quickest ways to lose weight after having a baby but aren’t good for your health. Following these diets may help you lose weight in the beginning but this weight you lost will be just the fluids in your body which you will gain again in very less time. Sometimes the weight you lose might be the muscle and not fat. Once you stop these crash diets eventually you will gain back the weight you have lost.
Set realistic goals
It is quite difficult to return to your pre-pregnancy shape but you can at least set some realistic goals for your body. Usually, the pregnancy causes long-lasting effects on the body. The after effects of pregnancy are a softer belly, wider hips, and a larger waistline.
Exercise whenever possible
The answer to the question how to lose weight after pregnancy naturally is exercise. It is the quickest way to lose weight after having a baby. A post-pregnancy weight loss diet plan consists of regular exercise to shed the weight gain post pregnancy. Exercising will help you lose fat instead of muscle which will preserve nutrition in the body. When you start losing weight, eat less food and move your body a little more. This will burn calories and help in losing weight. Initially, this will be difficult to accept this routine for shedding the weight gain post pregnancy.
Don’t exercise extra. Initially start exercise that much with what your body is comfortable. Just a quick walk with the baby is one of the quickest ways to lose weight after having a baby.
Reasons for weight gain after cesarean delivery
One of the main reason weight gain post pregnancy after cesarean delivery is fluid retention in the body after the surgery. Water is retained in the space between the organs also known as interstitial space in the body. This water retention results into weight gain post pregnancy and the also post-surgery bloated look. The fluid retention may differ from person to person. For example, some women may have swollen feet and hands.
The body tissues have to undergo a lot of trauma while having surgery. This sometimes causes inflammation in your body, which may also lead to fluid retention. The chances of weight gain after cesarean delivery is comparatively less as these kinds of surgery doesn’t give much trauma. Hence the weight gain post pregnancy or weight gain after cesarean delivery is minimal.
Stress causes a lot of hormonal imbalances in the body, which leads to excessive fluid retention. This will cause weight gain post pregnancy. After the surgery, the patient has to deal with the effects of drugs or the medicines given to them during the surgery in their blood. The flow of these medicines in your blood can also cause water retention.
The women after the surgery are busy with the child. So they don’t pay attention to do any physical activity. Avoiding the physical activity can lead to weight gain post pregnancy. Once the recovery period is over, the women are recommended to do some physical activity to wave off the excess weight gain after cesarean delivery.
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