June 19, 2024

How to lose weight after Pregnancy ?

Often becoming a mother is a very pleasant feeling, but after that when the body becomes heavy then there is a big problem. After delivery, a mother does not pay much attention to her health and all her attention goes towards her baby and family.

If you want, you can easily get rid of this problem, it does not require any difficult diet or medicine. You have to work very hard to bring your stomach in and bring your figure back in shape, for this you can help with the right diet changes and regular exercise. Let us know some such measures by which you can reduce your weight even after the birth of the child.

1. Walking to Lose Weight after normal delivery

New mothers are forbidden to do heavy exercise soon after delivery. But if you want to include exercise in your daily routine, then only walking is the right option. Walking helps with post pregnancy weight loss as well as improving heart health, boosting energy levels and coping with stress.

A 2008 study published in Makan: The American Journal of Maternal/Child Nursing found that walking is a good form of exercise for new moms.

2. Exercise after Delivery for weight loss

Do not do heavy exercise after childbirth. To lose weight, doing easy yoga and light exercises is beneficial. After two to three months of delivery, your body is ready to do some strenuous exercises. In fact, regular physical exercise is the most effective way to get rid of the weight gain after childbirth.

A 2013 study published in the International Journal of Obesity reports that a good diet along with exercise is one of the most effective methods for weight loss in postpartum women.

Start doing simple and basic exercises. That way you won’t even feel tired. Some suitable basic exercises for new moms are jogging, walking, swimming, aerobics, biking, etc. You can also do light-weight exercises to gain muscle strength and speed up your metabolism.

If you have started going to the office, then park your car or scooty some distance away from the parking place and start walking. Also, always use the stairs instead of taking the elevator. Apart from this, take your child for a 10-minute walk daily and gradually increase your walk from 10 minutes to 20 minutes. With this, your child will also be happy and you will also be able to walk.

3. Water to lose pregnancy weight

When you are trying to lose weight, everyone should drink enough water to keep the body hydrated. Water brings heat to the body which helps to burn calories and increase your metabolism. A 2010 study by the American Chemical Society reports that drinking at least 10 to 12 glasses of water daily.

However, different people have different water needs according to their size, genetics, make-up, work-activity and season etc. It will not only keep you hydrated, but with its help, the dirt in the stomach is also removed. Drinking lemon and honey in lukewarm water in the morning and evening ends excess fat.

4. Reduce Stress to Lose Weight after Baby

Motherhood brings with it a lot of responsibilities and taking care of a newborn is no joke. It is common for new moms to panic and worry.

Even after eating good food, stress affects you adversely. Since there are many changes in lifestyle at this time, it is bound to be a little stressed. Therefore, stress hormones are secreted due to excessive stress, which increases obesity. Stress increases the amount of cortisol in your blood, a hormone that can make it harder for you to lose weight. Increased levels of the adrenaline hormone along with cortisol lead to fatigue, sadness, irritability and weight gain.

Stress makes you crave sweet, salty and crunchy foods, which clearly counters weight loss. So to reduce stress, take some time for yourself to meditate, listen to music or go for a short walk outside.

5. Healthy Diet to Lose Weight after Delivery

For the health of both the mother and the baby, a lactating mother should consume a healthy and nutritious diet. A healthy diet can help you get back in shape. It is normal to feel hungry again and again while breastfeeding. But to satisfy this hunger, you do not have to consume unhealthy breakfast. This method helps in gaining weight.

A 2012 study published in the Journal of Women’s Health reports that eating fewer healthy foods and performing less physical activity is associated with a higher risk of post-pregnancy weight gain.

Be careful in eating things with snacks, especially biscuits or tea. Use brown bread instead of white bread, eat wheat biscuits, nuts, raisins, popcorn etc. Slowly take skimmed milk instead of full cream milk. In addition, one should eat foods rich in omega-3 fatty acids, calcium and protein. Whole grains, fish, dairy products, fresh fruits and vegetables are all that your body needs. Just eat things that have more nutrients and eat little by little instead of eating more at once.

6. Eating Oatmeal for Weight Loss after having a child

To lose weight, skipping breakfast in the morning is not right, especially for lactating mothers. Skipping breakfast in the morning can affect the milk supply, which can hinder your baby’s development. Along with having breakfast on a daily basis, it is important that you eat a healthy meal in the form of oatmeal.

The major weight loss benefits of oatmeal come from its fiber content, which keeps you from feeling hungry for a long time. In fact, some of the fiber in it comes from soluble fiber that helps reduce belly fat.

In addition, it increases the amount of milk in lactating mothers. It helps in preventing iron deficiency anemia.

7. Getting Enough Sleep for Weight Loss after Delivery

It is impossible for new mothers to sleep all night, but it is necessary to sleep for at least 6 hours after delivery. Women become fat by sleeping less. This is also the main reason for women becoming obese after a pregnancy. Sleep is vital to meeting your weight loss goals. Not getting enough sleep can affect your metabolism and slow down your weight loss process.

Remember that if you don’t get enough sleep, you won’t have enough energy to work out. Stress causes an increase in the hormone cortisol, which leads to weight gain around your belly. Sleep deprivation can also cause fluctuations in the major hunger hormones leptin (the appetite inhibiting hormone) and ghrelin (the appetite-inducing hormone).

8. Belly Wrap Weight Loss After Cesarean Delivery

Postpartum body wrapping has been used for a long time. These types of body wraps reduce weight when you are pregnant, which mainly helps in reducing the tissue and muscles of the uterus, abdominal muscles and fat.

This body wrap also helps new moms get rid of back pain. It helps women regain their former shape after a vaginal delivery or a cesarean delivery. If you do not exercise regularly and follow a healthy diet. Then you can use this trick.

Thanks for reading this article.

Also read | Weight Loss Tips that actually works | How to lose weight fast

Leave a Reply

Your email address will not be published. Required fields are marked *