Weight Loss After Pregnancy

Weight loss after pregnancy and hanging up your maternity clothes is something all new mothers look forward to, for most women, but for others, the baby fat is a bit more difficult to shed. Each woman is different and there is no “one size fits all” formula for shedding the weight gained during pregnancy. However there are a few weight loss guidelines to follow that will have the new Mum back feeling great and wearing her jeans once she gets her strength back.

How much weight did you gain during pregnancy?

Around about 25 pounds the average woman gains during a pregnancy.

If you were already a little overweight when you first became pregnant, remember that the numbers on your scale kept going up almost every time you stepped on it.
Fasting or Weight loss fasting diets following pregnancy are absolutely not a good idea.

A nutritious diet is more important than weight loss for the first six weeks.

Pregnancy is a magical time of life and many women worry about how to achieve weight loss after they give birth. During the first six weeks of postnatal, a healthy diet is much more important than a weight loss diet. Continue to eat a balance of protein, calcium,  fruits, vegetables, whole grains and iron. Whether or not you’re breastfeeding, your body is still recovering from the pregnancy and birth, and a nutritionally balanced diet will help you heal and feel better much faster.

Your doctor may recommend that you take an iron supplement for the first six weeks postnatal, while your body recovers. If you’re breastfeeding, it’s even more important to eat a well balanced diet, since you’re still sharing all the calories you’re consuming. If you count calories, a breastfeeding woman should consume the same amount as she did before pregnancy to maintain her weight plus about 500 calories. For many, this means about 2,500 to 2,700 calories a day, which will support milk production and allow for moderate weight loss of half a pound per week.

Continue to avoid fish that are high in methyl mercury in your weight loss plan. Other foods, such as raw milk products, sushi and deli meats, are less risky these days, but you should still take reasonable precautions to avoid food borne illnesses. Precautions include cooking meat and poultry all the way through, washing all fruits and vegetables thoroughly and washing all cooking utensils thoroughly.

Healthy weight loss

Other than feeling great and having more energy, there are many motivators for striving for weight loss following pregnancy. If you carry extra pounds, you have an increased risk of hypertension, diabetes and cardiovascular disease. Losing weight will improve your health not only now but it can also influence your weight in future years to come. Studies have shown that women who breastfed beyond 12 weeks and participated in postnatal aerobic exercise had lower weight gain 15 years later. Excess pregnancy weight gain and failure to lose weight in an appreciable time are indicators of obesity in mid life. Weight loss following pregnancy involves three things, nutrition, exercise and alot of patience. It’s generally difficult to lose weight without exercise being part of your weight loss program.

If you are breastfeeding, a good bit of the pregnancy weight will come off quickly. This is not a time to try to lose weight, whether or not you’re breastfeeding, your body won’t recover as well or as quick if you cut back drastically on your portions or calorie intake. If you ate a lot of sweets or treats during your pregnancy, you can start to cut back on those. But otherwise, there’s no need to add the extra pressure of dieting to an already stressful period of taking care of your newborn baby.

Cautions of exercise

The six week postnatal visit is a simple check up with your doctor. You’ll be weighed, have your blood pressure taken, and you’ll be asked about any problems. You will probably be given the green light on exercise.

Most doctors recommend waiting until the six week postnatal check up before starting vigorous exercise, but that is a somewhat arbitrary time frame, based on the typical model of obstetric care. If you’re stitches seem to be have healed, and if you want to be more active. Moderate exercise before the six week postnatal visit should not be a problem

Start out slow, listen to your body do not push yourself hard. If you find you’re tired or uncomfortable, take your activity level down a notch, do not to rush the healing process. There will always be time to exercise and address weight loss your health is important.

If you suffer from obesity, your doctor will tell you what kind of diet and exercise you should follow following the childbirth for weight loss.

Eating for one

When you were pregnant, you may have eaten more than usual to support your baby’s growth and development. Proper nutrition is still important after the baby is born  especially if you’re breast-feeding but your needs and goals are different now. Making wise choices can promote healthy weight loss after pregnancy. Focus on fruits, vegetables and whole grains. Foods high in fiber  such as fruits, vegetables and whole grains. These foods provide you with many important nutrients while helping you feel full longer. Other nutrient rich choices include low fat dairy products, such as skim milk, yogurt and low-fat cheeses. White meat poultry, most fish, beans, and lean cuts of beef and pork are good sources of protein, as well as zinc, iron and B vitamins. These foods will help in your weight loss program.

Avoid Temptation buy healthy foods at the grocery store and don’t keep junk food in the house.

Eat smaller portions  do not try starving yourself or skipping meals, just cut back on the portions.

Eat only when you are hungry distract yourself with an activity if you are constantly hungry.

Drink a glass of water before meals.

Beginning exercise

It is a good idea to start taking easy short walks as soon as it feels comfortable for you. If weather permits, simply load up the baby in the stroller and take a walk to the park, beach, local coffee shop or anywhere that makes the walk enjoyable.

The most important factors in weight loss after pregnancy will be consistency and patience with a sensible, healthy diet and an exercise plan. It generally takes about at least 12 months to achieve the total weight loss following pregnancy.