How To Shed Postpartum Weight
Postpartum weight gain is very common. If you are struggling to shed off the extra pounds gained during pregnancy after childbirth, you have hit the right article.
There is no need to feel ashamed about your post-pregnancy body. Post pregnancy weight gain is extremely natural. All you need to do is practice healthy lifestyle habit.
Before we discuss the ways to lose after-pregnancy weight gain let us learn the factors responsible for it. During pregnancy, there is change in the appetite due to the hormone HCG that enters from Placenta into the bloodstream. This hormone regulates the digestion, metabolism, nutrition distribution and energy during pregnancy. Also, new mother has to suffer from issues such as depression, stress and in some cases hormonal disorders such as thyroid and diabetes. All these factors together contribute to post pregnancy weight gain.
Tips To Lose Post Pregnancy Weight Gain
#1. Drink Lots Of Water
Drinking plenty of water keeps you hydrated and boosts metabolism. It controls the diet by keeping you full. Drink at least 9 to 10 glasses of water in a day. Watch the colour of your urine. If urine is not clear, increase your water intake.
#2. Exercise Daily
Only following a post-pregnancy weight loss diet will not help you to get the desired result. Incorporate aerobics or weight training workouts to burn calories as well as strengthen your muscles and bones. Exercise also helps you to relieve stress, elevatethe mood,improve the sleep quality and combat depression.
#3. Have Sound Sleep
Having a sound sleep is not easy for a new mother. However, lack of sleep effects the post-pregnancy weight loss plan. A sleep-deprived mother makes unhealthy lifestyle choices such as binge eating and drinking. If you feel exhausted throughout the day, you are at lack of sleep. Lack of sleep releases cortisol hormone that aggravates the hunger pangs. This is why it is very important for the new mother you have adequate sleep. Adjust your sleep routine according to your baby’s sleep time or take help of your family members.
#4. Have Realistic Expectation
Post pregnancy weight loss is not a magic. If you want your body to return,back to pre-pregnancy look, be patient and consistent with your diet and exercise regime. It may take a year or two for you to get back a healthy and a fit body.
Foods To Eat In Your Diet
It is very important to eat the right food if you want to shed post-pregnancy weight.
#1. FibreRich Foods
Include fibre rich foods such as whole grains, fresh fruits and vegetables in your diet. Foods rich in fibre improves your digestion. Soluble fibres keep the level of hunger hormone in check and makes you eat less.
#2. Protein Rich Foods
Fish, diary, lean meat and eggs are rich sources of healthy protein. They not only boost metabolism but also decreases appetite and brings down the calorie intake.
#3. Complex Carbohydrates
Carbohydrate are not bad. It is very important to make smart food choices. Consume complex carbohydrate that take longer time to break and provides you with energy throughout the day.
#4. Unsaturated And Polyunsaturated Fats
You are not required to completely stop the intake of fat. Better, eat foods that are rich in unsaturated and saturated fats to improve cardiac function and keep your body healthy.
In this process of returning to your previous weight, you need to avoid certain food such as:
#1. Processed Food Products
Processed foods are unhealthy. Avoid packed or fast foods that are rich in unhealthy fats, calories, salt and sugar. Go for nutrition rich fresh and organic whole foods such as fruits and vegetables.
#2. Foods Rich In Refined Carbohydrates
Foods with added refined carbohydrates or sugar are high in calories and low in nutrient value. If you consume food rich in calories, you are at risk of obesity and developing cancer, diabetes and heart issues. Go for complex carbohydrates and whole grain instead.
#3. Say No To Alcohol
Alcohol is calorie dense and zero nutrition. It leads to belly fat. If you are, a nursing mother alcohol is unhealthy for your baby as minimal amount of alcohol is passed to the baby through your breast milk. Alcohol consumption reduces breast milk volume and interferes with your sleep quality. So say no to alcohol.
Healthy eating is only the best way to achieve desired weight loss. Do not go for fat diets, as it will harm you and your baby’s health. Stick to the healthy diet and exercise regime and you will lose excess weight in no time at all.Hope you find our article useful. If you have any question please write in the comment section below.