Manage Weight After Pregnancy


Published By: Parvez (Parvez1@gmail.com)
         

Most of the women are concerned about the baby fat that remains after pregnancy. It can be challenging and exhausting to take care of a new born baby, adjusting into a new routine and to get your body back into shape.

But doing a regular workout and eating a healthy balanced diet can help to get rid of the extra weight.

Here are some tips for all newbie mothers to regain their desired body weight after pregnancy:

Set realistic goals

Weight loss after pregnancy requires patience as it may take some time. You can’t get into your previous body shape straight away. Don’t make any unrealistic goals after watching and reading about fast weight loss of celebrity moms.

We all have different body systems and situations. Be patient and follow a good diet and exercise routine to get the desired results.

Count your calorie intake

Counting calories can help you work out how much are you eating and what are the problem areas in your diet. You can do this by keeping a food diary or even just taking pictures of your food as a reminder of what you have eaten. Today there are so many mobile apps which can help you to keep a track of your calorie intake.

With the help of this technique you can include healthier foods in your diet you can lose weight easily.

Get proper sleep

It is tough to get some rest time when you have a newborn to take care of. But try to spare some time and get proper rest and sleep. Studies have found that women who slept for less than five hours per night are more likely to hold onto extra weight, simply because when you don’t get the required amount of sleep , your body releases the stress hormone Cortisol, which promotes weight gain around belly.

When you are sleep deprived, you are more likely to opt for fatty and carb rich foods.

 Eat fibre rich food

Eating foods rich in fibre helps in weight loss. Soluble fibres aid in weight loss by increasing feeling of fullness and regulating appetite hormones.

So include fibre rich foods in your diet like oats, flax seeds, beans, apple, banana,etc.

Exercise regularly

Cardio exercises like running, walking and cycling helps you to burn calories and has various health benefits. You can also try some yoga asanas for weight loss.

After delivery your pelvic and stomach areas need time to heal, especially if you had a cesarean section birth. You may be able to start with gental pelvic floor exercises right away. You should wait to take on more intense exercises until your body is fully healed and it is medically safe.

But exercise alone cannot helps to lose weight, you will have to follow a healthy nutritious diet along with it. Make it a routine to exercise daily.

Avoid added sugar and refined carbs

Sugar and refined carbs are high in calories and low in nutrients. A high intake of added sugar and refined carbs can lead to weight gain, diabetes and heart diseases.

It is easy to reduce your sugar intake by avoiding processed foods and sticking to whole foods such as vegetables, legumes, fruits, meats, fish, eggs, nuts and yogurt.

Avoid junk food and processed food

Processed foods are high in added sugar, fat, salt and calories and extremely bad for health. These foods include fast food and pre-packed foods like chips, cookies, readymade food and baked foods.

You can reduce the amount of processed foods you eat by replacing them with fresh, whole and nutrient-dense foods.

Tone your muscles

Lifting your baby will keep your arms and legs toned, but the belly fat most women hang on to post-delivery is harder to address. Lift weights every other day during the baby’s nap time or first thing in the morning. You can also do simple crunches for upper and lower abdominal muscles, as well as obliques.

Drink more Water

Drink water frequently to stay hydrated and feel full. If you do not drink enough water nutrients will not go to other body parts. Water helps in digestion  and consequently help burn more calories.

 

 

 

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