Changes in weight after and during pregnancy may have huge
lasting health impacts for most women. Baby blues weight loss may minimize the
chances of weight gain and obesity in the long term.
Women should cautiously approach baby blues weight loss because
after giving birth, the body needs time to heal. After delivery, they would
have to wait several weeks so that they can safely lose weight.
What is “baby weight?”
The Institute of Medicine suggests that women between healthy
weights ranges gain from 11.5-16 kg during pregnancy. This weight is composed of
amniotic fluid, breast tissue, placenta, baby, and extra fat stores.
If weight gain becomes excess it results in too much fat
which is commonly called “baby weight”. Surprisingly, many women tend to gain
beyond the suggested weight amount when pregnant.
Studies have also shown that women may retain up to 3 kg of
weight over a postpartum past year. There are also great possibilities of
passing the acquired weight on to future births, regardless of the interval
between pregnancies.
Why is it important to lose weight
after pregnancy?
ü
Retaining postpartum weight can be a significant
contributor to obesity. Obesity will enhance the risk of certain diseases, such
as hypertension and diabetes, in the long term.
ü
Increased chances of complication in later
pregnancies
ü
Gestational weight gain is a major promoter of
postpartum depression
When is the right time to lose weight
after delivery?
New mothers are recommended by the U.S. National Institutes
of Health to wait until when the baby is two months old at least and the supply
of breast milk is stabilized before decreasing weight loss calories. It's important
to note that there is no need to hurry the weight loss process as it is okay also
to take a year or even more to get back to your weight before pregnancy.
Naturally, women can lose up to 50% of their pregnancy
weight within 6 weeks of delivery. In any case, you need to lose more, it’s recommended
that you seek a doctor’s advice before getting into weight loss exercise and
weight loss diets.
Best tips for weight loss after
pregnancy
Postpartum weight loss is a result of healthy eating, active
lifestyle, and ongoing breastfeeding (in case you are a mother who is
breastfeeding). It is also suggested by the US Centers for Disease Control and
Prevention that gradual and steady weight loss is encouraged rather than
concentrating on rapid weight loss after pregnancy.
1. Set realistic weight loss goals
Quick weight loss after pregnancy is unrealistic for many women, and can
only be achieved by methods that not healthy. A body needs time to relax and recover
after pregnancy and it is recommended to wait a few months before actively
trying to lose weight.
If you are breastfeeding, the consistency and quantity of
your milk supply may be impaired by a calorie deficit. Despite that, seek a
gradual approach to losing these extra pounds. Losing around one and a half pounds
every week is a both realistic and safe goal.
One should be able to reach any weight loss level they like
with proper diet and exercise. While the amount of weight to lose after birth
varies from one woman to another, the most crucial issue is to get back to a
healthy weight range.
2. Breastfeed, whenever is possible
Breastfeeding can help women lose weight faster after they have
given birth. Breastfeeding will bring many health benefits for both the mother
and the baby.
For the baby the benefits include;
ü
Supporting the immunity of the baby as it
contains antibodies that enable the baby to fight bacterial and viruses.
ü
Breastfeeding a baby helps in lowering the
chances of the baby getting diseases such as skin conditions, obesity, lung
conditions, and leukemia among other diseases.
ü
Provides vital nutrients to the baby that are
required for growth and thrive within the first 6 months.
For the mother the benefits of breastfeeding include;
ü
Reduced chances of getting diseases such as type
2 diabetes, postnatal depression, ovarian cancer, and breast cancer.
ü
Helps the contraction of the uterus and getting
back to normal size more rapidly after birth.
ü
Promotes weight loss by releasing hormones that
help to flatten the belly by shrinking the post-baby uterus.
3. Take more food rich in fiber
Foods rich in fiber, especially around the stomach, can
enhance fat loss. Dietary fiber alludes to the parts of a plant that cannot be
easily digested by the body. When fiber passes through the digestive system,
water is absorbed which can improve the well-being of the bowel.
Because the body cannot digest the fiber, this carbohydrate
can make people feel full without eating additional calories for longer.
4. Choose food rich in protein
Protein included in your diet will increase metabolism,
decrease appetite, and minimize the intake of calories.
Studies show that protein has a bigger thermal effect than
other nutrients. This means that for the body to digest protein it requires
more energy when compared to any other types of food, resulting in burning more
calories.
Another protein effect is its ability to increase fullness
hormones like CCK and PYY by limiting the appetite and similarly reducing the
hormone responsible for hunger.
Some healthy sources of protein include eggs, legumes, lean
meat, and dairy.
5. Exercising for weight loss after pregnancy
Cardio, such as walking, biking, jogging, riding, and
exercising at intervals, allows you to burn fat among many other health benefits.
Exercising improves the health of the heart, decreases
diabetes incidence and severity, and minimizes the risk of many forms of cancer.
It’s important to note that exercising alone cannot help you
in losing weight as it has to be combined with weight loss diets. Similarly, it’s
the amount of aerobic exercise which is critical for fat loss and cardiac
safety, rather than intensity. For this reason, going for a stroll is a healthy
step to boost your weight and your wellbeing.
The time you take to start exercising depend on many factors
such as your delivery mode, your fitness before and during pregnancy, cases of medical
complication during delivery, and how you feel about engaging in physical
activities.
6. Don’t skip meals
It’s common knowledge that for one to lose weight there has
to be a calorie deficit, that is, you consume less calories than you burn. When
trying to lose weight you should avoid skipping food as this deficit can be created by
increasing physical activities and reducing the number of calories you consume.
By skipping meals means you will be missing out on vital nutrients
that are essential for both you and the baby after giving birth. Additionally,
it changes the way your body process calories and may even slow down the
process of losing weight.
7. Drink plenty of water
The recommended amount of water per day for all is 1 liter. Studies
have shown that those who follow this recommendation lose weight up to 2 kg per
year. It is also known to reduce calorie consumption and appetite.
Drinking plenty of water for breastfeeding mothers enables the
replacement of lost fluids during the production of milk. Also, it aids in
weight loss by boosting your body's metabolism rate.
8. Ask for help
It can be an overwhelming responsibility and a lot of work to
be a new mother. Deprivation of sleep and stress can be overwhelming, and up to
15 percent of mothers experience postpartum depression.
Although it is important to achieve a healthy weight after
pregnancy, this should not add unwarranted anxiety and stress.
In case you are feeling stressed or nervous, or simply
unable to deal with it, don't be afraid to look for help. Ask friends and
family for help with house chores such as, preparing meals or taking care of
the baby for a couple of hours to let you get enough sleep or even just to do
some exercise.
If you need more help, you can be offered support by your doctor,
dietitian, family nurse, or psychologist.
Point to note
In a healthy pregnancy, gaining weight is normal. However,
in some cases, one may find it hard to move back to a healthy weight range. One
of the benefits of staying a reasonable range of weight during, after, and
before pregnancy is the reduction of risks of health conditions like diabetes,
obesity, and heart conditions.
A healthy and sustainable postnatal weight can only be achieved if one combines breastfeeding, a healthy diet for weight after pregnancy, and having regular exercise.
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