Tips for Losing Pregnancy Weight
After giving birth and welcoming our new baby into the world, you have so many things to do and think about! Your first priority, of course, is keeping your new family member happy, but your thoughts also turn to losing that pregnancy weight. How long it takes for you to lose the extra weight you gained during pregnancy will depend upon your diet and lifestyle habits but also how much weight you gained during pregnancy. The good news is you’ll lose some weight right after you deliver – the weight of the baby, placenta, and extra fluid. But chances are you’ll still have some additional weight to take off in the weeks to come.
How Fast Will the Weight Come Off?
If you gained the amount of weight most doctors recommend, between 25 and 35 pounds, you’ll likely get back to your pre-pregnancy weight fairly quickly, as long as you do things right. On the other hand, if you gained much more than this, it’ll be slower. Patience is a virtue when you’re trying to get back to your pre-pregnancy weight. Being patient is particularly important because you don’t want to go on a “crash diet.” Doing so will work against you longer term by slowing your metabolism. Plus, it’s also important not to drop your calorie intake too low if you’re breastfeeding.
Some studies show that breastfeeding offers an advantage for shedding those post-pregnancy pounds. When you breastfeed you burn up to 300 extra calories daily. Yet, you can easily compensate for that 300 calories with a few extra snacks. Make sure the foods you’re eating are nutritionally rich ones so that the quality of your milk is high and you produce enough of it. Some doctors even recommend not trying to lose weight until after you’ve finished breastfeeding.
Tips for Losing Pregnancy Weight
Eat nutrient-dense foods, especially if you’re breastfeeding. Fruits, vegetables in abundance along with lean protein sources. Keep junk food and sugary fare out of the house.
Be mindful about what you’re eating. Don’t get into the habit of reaching for a snack when you’re stressed. Ask yourself if you’re truly hungry or eating out of boredom or anxiety.
Try to get at least 7 hours of sleep nightly. Not getting enough sleep can disrupt your appetite hormones and lead to excessive hunger. If you’re up at night with the baby, make time for a nap the next day.
Set aside 30 minutes a day for a walk. Take your baby along too. Add muscle-strengthening exercises to your routine. You can use resistance bands, dumbbells, or your own bodyweight.
Drink plenty of water throughout the day.
The Bottom Line
Be patient with shedding those extra pounds. Plan on it taking six months or even longer to get back to your pre-pregnancy weight. You should lose at a rate of about 1 to 2 pounds per week. Do the right things and don’t try to take a shortcut – and it’ll happen.
MedLine Plus. “Losing Weight after Pregnancy”
WebMD. “8 Tips for Losing Weight after Pregnancy”
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