If you're reading articles about "how to lose weight right after having a baby," I'm guessing it's because you've recently been blessed with the arrival of your baby and wanting to shed some of the baby weight you gained during your pregnancy.
First and foremost – congratulations on the birth of your precious child. We share in your joy since Corrie and I have been blessed with our four children.
Knowing your experience during pregnancy with all of the aches and pains, swelling body parts, cravings, nausea, weight gain, and general discomfort, it's no surprise that it's referred to as "the miracle of birthing"!
Interestingly, on average women gain weight quickly throughout the nine months of their pregnancy, yet after delivery the weight isn’t as swiftly lost.
One word of caution is not to overdo your initial weight loss attempts. It’s extremely important to remember that losing weight right after having a baby will be more gradual process over the next few months. You have to ensure that your weight loss is being done in a balanced healthy way.
This video-blog will be discussing the balance of eating healthy that maintains a slight caloric deficit while including physical activities that will not involve any initial strenuous exercises. Basically, to lose weight you will be required to expend more calories than you consume. For those who are breastfeeding, it is imperative to consume food that provides you with the nutrients that are beneficial to the well-being of your baby and your overall personal health. Make an effort to eat nutrient-dense diet rich in protein, healthy fats, complex carbohydrates, and fiber, as well as appropriate hydration. To avoid bone loss, replace your iron stores, avoid hemorrhoids, and much more, following a balanced postpartum food plan is essential.
Healthy Eating Includes The Following:
Eat Natural Foods.
The single most important piece of dietary advice is to consume more natural foods. Nutrients, fibre, water, vitamins, and minerals abound in natural foods. Natural foods consist of of a variety of lean proteins, fruits, vegetables, whole grains, and healthy fats. Eating natural foods sources will provide a degree of vitamins, minerals, and fibre you need to maintain your energy while keeping your body well-nourished, especially during nursing.
Drink Lots Of Water.
Water can assist you in achieving your goal of losing weight after the birth of your child in at least three ways. First, by temporarily raising your metabolic rate, it may aid weight loss. Drinking water might boost your overall daily energy expenditure by up to 100 calories.
Second, drinking water before meals can make you feel fuller, causing you to eat fewer calories in the long run.
Finally, it may aid in the relief of constipation and the reduction of abdominal bloating.
Before each meal, drink a full glass of water. It might assist you in achieving your objective of losing weight.
Protein.
Protein is a major component that influences breast milk production. Dietary protein not only aids in the production of necessary amounts of breast milk, but it also affects the infant's general growth and development. It also aids in the production of hormones, enzymes, and antibodies. Protein is an essential macronutrient for your muscles, bones, skin and virtually every other body part.
Sources would include grass fed beef, fatty fish such as salmon, tuna, sardines, quinoa, lentils, chia, hemp, flax seeds, walnuts, organic tofu, green peas, pasture-raised eggs, organic chicken, and Greek yogurt.
Calcium.
To safeguard your bone strength, you should consume at least four servings of calcium-rich meals per day since an important component of breast milk is calcium.
Calcium can be found in the following foods. Milk, various cheese, yoghurt, calcium-fortified soymilk, whey protein, and kefir.
Iron.
Breastfeeding requires you to replenish your iron levels with iron-rich foods. Iron is important because it helps to carry oxygen in the blood for both mother and child.
Red meat, poultry, fish, baked beans, dried fruit, nuts, cereals with wholegrain bread and vegetables with green leaves are some food sources to consider..
Folate and Vitamins.
Breastfeeding raises your requirement for leafy green vegetables, such as spinach, broccoli, cabbage, and brussels sprouts, which are high in folate. Citrus fruits, berries, tropical fruits, tomatoes, capsicum, and potatoes are all high in vitamin C. Dark green and yellow veggies, such as broccoli, carrots, and pumpkin, are high in vitamin A.
These vitamins are essential in the health and development of your child. Vitamin A helps develop a baby's heart, eyes, and immune system. Vitamin C plays a key role in tissue growth and repair, making it essential for proper development of a breastfeeding infant. Vitamin B12 plays an important role in the formation of a baby's red blood cells, as well as brain development and function.
Apple Cider Vinegar And Lemon Juice.
There are numerous health benefits with drinking apple cider vinegar and lemon juice. However, for breastfeeding mothers it is extremely important to only drink pasteurized, organic apple cider vinegar. Drinking apple cider vinegar and lemon juice first thing in the morning is a great way to start off your day.
Coffee and Alcohol.
It’s probably common knowledge that while breastfeeding that a certain amount of caffeine and alcohol consumed will get through to your breast milk.
If you are consuming coffee or other caffeinated beverages it is advisable to restrict your intake to have no more than 300 mg or 0.01 oz of caffeine per day, which is equivalent to two mugs of filtered coffee or four mugs of caffeinated tea.
Regarding alcohol, you could have the occasional light drink such as a small 125 ml or 4.2 oz of wine. However, make sure to consume this treat at least a couple of hours prior to breastfeeding. One caveat would be to avoid any alcohol until your baby is over three months old.
Sample Postpartum Diet Meal Plan.
Breakfast. Oatmeal (1/2 to 3/4 cup) with low-fat milk. Add 1/2 cup of melon for extra vitamins, potassium and fiber.
Lunch. Light tuna (3 to 4 ounces) made with celery and hard-cooked egg (for choline) on whole grain bread. Top with crispy romaine lettuce, a good source of vitamin A, and tomato slices for vitamin C. Note: Canned light tuna makes the Food and Drug Administration’s list of “Best Choices” of healthy and safe fish options.
Dinner. Chicken or beef stir-fry. Combine 2 ounces of meat with 1 cup of veggies, such as broccoli, cabbage, red bell pepper and carrots, along with 1/2 to 3/4 cup of cooked brown rice.
Snacks. Keep snacks in the 200 to 300 calorie range for an energy boost between meals. Try low-fat Greek yogurt with frozen berries and almonds; apple slices and popcorn; or a smoothie with yogurt, fruit and spinach or kale.
Don’t forget to keep drinking fluids throughout the day, if not with meals then in between them.
Active Lifestyle.
Being active is essential for reducing the chances of postpartum depression, osteoporosis, losing weight while boosting self-esteem, sleep quality and energy levels.
One of the best active lifestyle exercises during your initial weight loss phase and you can continue afterwards is walking. To keep it interesting consider hooking up with some friends for a daily walk and switch up your settings on a regular basis for a change in scenery. Botanical gardens, parks, college campuses, and beaches are beautiful and free activities. On rainy days consider taking a stroll through the mall that will allow you to check out some awesome sales, which allows you to succeed in achieving two things in a single action!
In Conclusion.
Losing weight after pregnancy takes time, despite what magazines and celebrity stories would have you believe.
Please, don’t be discouraged with your initial weight gain. It's quite normal to gain weight after pregnancy, and it's nothing to be ashamed of. Your body performed a miraculous feat. However, returning to a healthy weight range is advantageous to your health and any future pregnancies, so it's well worth the effort. Having a positive mindset is essential. I found weighing yourself on a regular basis isn’t the best thing to do since our hormones are slightly “out of wack”. I am a proponent of taking photos to assist us in our self-evaluation of progress in losing weight. Concentrate on what you've already accomplished and the weight you've lost.
Above all, treat yourself with the same care and grace you would a dear friend in your situation. Remember that you gained the weight over nine months, so it's totally natural for it to take that long to lose it (or even longer now that you have a baby to look after!) Most importantly, don't forget that you created a wonderful human being who adores you. So instead of focusing at your weight gain, look at your adorable child and remain patient with your weight loss journey.
May God Bless you and your family.
About The Authors: Steve & Corrie are Christian Bloggers and Videographers. Steve is a Research Analyst and Personal Trainer. Corrie is a business owner and previously was a Social Worker working with children at risk. Both competed at a national level in their respective sports.