The moment one gets pregnant one is concerned about weight gain. One starts thinking how to lose excess weight after the baby is born.
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How to lose weight?
Get up and move
Since most of the moms are deprived of sleep they are too tired to do any exercise. No doubt, one need not worry too much about it as only after 6 weeks one can do any sort of exercise. One can start by walking around the block. It makes one feel good and does not cause bleeding. If one feels good and does not cause or exacerbate bleeding then one can walk a little farther then the next day. One can carry on with this until one’s six-week checkup, after which one could be ready to do 20 to 30 minutes of cardio 3 to 5 times a week.
Breastfeed
Breastfeeding burns out calories nearly about 600 to 800 per day. All that is required is to sit comfortably and feed one’s baby and you will still lose weight. Some are lucky enough to get rid of their baby fat while others do it through breastfeeding.
One must be aware of the fact that as soon as one stops breastfeeding one supplement the baby feed with baby foods and one calorie go up One has to adjust one’s weight levels.
Lift weights, get strong
Weight training does help in increasing one’s metabolism. Rather going to the gym immediately after delivery one can be more involved physically with the baby. Simply one has to hold the baby to one’s chest and do lunges. One can also lie on one’s back and hold the baby above one’s chest, and slowly press her up toward the ceiling several times.
If one is not sure of what one is doing then one can appoint a personal trainer who has a certification in prenatal and postnatal fitness for a few weeks to get you on one’s right track.
Watch calories and fat
One must avoid empty calorie foods such as sodas and chips, as well as fad diets that do eliminate entire food groups. One has to fill one’s diet with a variety of nutrient-rich meals that contain lean protein, whole grains, fresh fruits and vegetables and plenty of low-fat dairy products, Experts advise against going on a diet right after giving birth.
Eating small, frequent meals throughout the day will keep your blood- sugar levels steady and help prevent you from overeating. One must keep in mind that one’s calories are distributed throughout the day, and they get metabolized more efficiently and are less likely to be stored as fat.
Keep a watch on juice intake. All the vitamin C one needs for one day is in a small glass of orange juice. More juice means more calories.
Take naps
Plenty of sleep helps in weight loss as one will not binge on high-calorie and high-sugar foods for energy. Strange sleep cycles that are forced upon can upset one’s metabolism and make it harder for one to lose one’s pregnancy weight. Whatever said and done one must not give up on sleep for exercise time during those early weeks. If you do not get sufficient sleep then one will not have sufficient energy for proper workouts.
Eat healthful snacks
One must avoid too much sugar consumption can make the sugar levels shoot up. Once the sugar levels drop one tends to eat the first thing one gets one’s hands on. It is better to avoid sugary stuff. In order to avoid temptation, have only nutritious foods at one’s fingertips. Also keep a good stock of low-fat milk and yogurt for snacks, as studies do indicate that calcium from the milk and yogurt actually can aid weight loss by blocking a hormone that permits the body to store fat.
One can eat high-fiber based snacks such as like figs and raisins or whole-wheat crackers with veggies. They can fill you up and also help with digestion and regularity.
Get with other new moms
It is good to connect with other moms for exercise. The get-togethers and friendly conversations and sharing of experiences about babyhood do help. It encourages one to lose the baby fat.
Stay hydrated
One must drink plenty of water in order to stay hydrated. It will prevent dehydration and will improve metabolism. It helps in managing one’s weight. One must drink at least 10 glasses per day to flush out all toxins from one’s body. One can have milkshakes, smoothies, stews, soups as well as fresh juices.
Start Exercising
This is very essential every day. One must consult one’s doctor. One can focus on easy and very basic exercises so that one does not feel tired or get hurt. One can walk or jog, swim do yoga or go in for aerobics.
Lowering stress levels
As a mom there are responsibilities and one gets stressed out. Stress can affect one’s weight adversely. Let your partner take care of the baby so that one can relax and have a good time. This does help in losing weight.
Dance
Dancing helps one burn off calories and one also has fun so that one can relax as well. It brings down stress levels as well. Music helps one to calm down and the baby will also enjoy and will dance to it. One must try to sweat out.
Yogurt Dessert
Have yogurt desserts and keep chopped fruits as well as nuts. One can add vanilla flavor to them. One can have yogurt mix when one craves for something sweet.
Drink water before meals
This helps as one feels bloated and will eat less. This will reduce calorie levels. One will eat as much as one requires and not more.
Eat Early
Avoid late night dinners. It is better to have dinner somewhere between 7.00pm and 7.30 not later than 8 pm. It will boost metabolism and lessen your weight. If you stay awake late night then have a glass of milk or cup of green tea. Eating early is the perfect way to lose weight after pregnancy.
Walk whenever you can
Exercise is a must indeed, but walking is also essential. Regular walking is important. It should be part of your daily routine. You can walk with your baby and take a stroll in the garden.
Avoid Caffeine And Alcohol
One may like to take caffeine or coffee to avoid sleep and exhaustion but nevertheless, it will prevent one from losing weight. Even if one has stopped breastfeeding, one must take less alcohol and try not have more than one drink or 2 in a week.
The above are the 16 Effective Tips to Lose Baby Weight after Pregnancy.