How to Lose Pregnancy Weight?
According to Dr. Debra Krummel, a professor from the University of Cincinnatis department of nutrition, excessive pregnancy weight puts women at risk for obesity later in life. Most of the women will
struggle on how to lose pregnancy weight, but with the right strategy, new mom's can transition into their pre-pregnancy bodies in no time.
Here are several tips for you on how to lose pregnancy weight:
Don't rush it!
Allow adequate time for your body to recuperate before subjecting it to a strict weight loss regimen. Forget about celebrities who seem to lose pregnancy weight faster than they gained them. Losing pregnancy
weight fast may sound wonderful, but from a health perspective, this is not recommended at all. The first few weeks following birth is not the best time to subject your body to a restricted diet. Not only
does your body have gone through the physical trauma of giving birth, your body still needs extra energy and nutrients to meet the activities around taking care of your baby, including night feeds. Allow
your body to return to its normal shape naturally before working on shedding those extra pounds.
Consider Healthy Foods
During the first three months post-birth:
Don't focus on losing weight just yet,
Instead, eat nourishing and balanced meals,
Choose healthy foods packed with calories and nutrients that provide you the energy to meet the demands of motherhood,
Foods such as fruits, vegetables, and whole grains are heavy in nutrients but low in sugar and fat,
Yogurt (try Greek), milk, and low-fat cheeses are packed with calcium and other essential nutrients needed to maintain strong bones,
Fish, meat, poultry, lean beef cuts, and beans are high in protein for repairing damaged muscle tissues.
Incorporate Physical Activities in Your Daily Routine
Carrying a baby much of the day is itself a workout, but you need to move more to burn calories and keep your bones and muscles strong. Start with light aerobic activities such as walking or swimming. If
you're having a hard time finding time to work out, consider including your baby in your exercise routine. Put your baby in the stroll and take a walk around the park. Do some crunches and side planks with
your baby beside you and then do so light cardio. If you don't feel like going outside invest in some cardio machines for your home: Elliptical, treadmill, stepper will work just great.
According to Dr. James Pivarnik, a professor of kinesiology at the University of Michigan, post-pregnant women should aim for at least 150 minutes of exercise per week or 30 minutes per day. If you find a
30-minute session impossible, break it down into three 10-minute session. As your stamina gets better, slow work your way into longer sessions and more intense workouts and strength training.
Generally speaking, it's safe to start exercising just a few days after delivery, particularly if you exercised while pregnant and you had a normal vaginal delivery. However, if you had a complicated
delivery or you had a C-section, get your health care provider's approval first before starting any exercise program on how to lose pregnancy weight.
Drink plenty of water
Rehydrating throughout the day helps flush out toxins from your body and makes you feel full so you don't eat much. Some studies have also found that water actually increases basal metabolic rate.
Get enough sleep
Getting the recommended eight hours of sleep can be a challenge when you have a baby constantly waking you up now and then. However, how to lose pregnancy weight is also about how much sleep you're getting.
A recent study reveals that new mom's who get only five hours of sleep or less tend to hold on to their post-pregnancy weight more than mom's who get about seven hours of sleep or more. This is because when
under stress, our body releases stress hormones that store fat causing the weight gain.Of course,mothers oftern complain of severe back soreness during and after pregnancy which can make sleeping difficult. Beware however of taking medication to help you with sleeping or back pain. Some drugs like carisoprodol have been tested and may have shown little harm to either Mother or baby but safety is on the side of no medication unless absolutely necessary.
Try to catch as many naps as you can during the day. If possible, hit the bed too when your baby sleeps.