Childbirth is a
joyful experience and new chapter beings in women’s life with it. However,
postnatal weight gain is one of the upsetting things about pregnancy for many
new mothers. You should plan properly for postnatal weight loss keeping in mind
your baby’s health. Read on to find tips for a healthy weight loss after
It is perfectly natural for new moms to desire getting back to their
pre-pregnancy weight. I was desperate to get rid of my maternity clothes after
my baby’s birth. I was fed up of looking fat and wearing shapeless clothes
during my pregnancy. However since I was breastfeeding
my baby I started focusing on postnatal
weight loss only after a couple of months of my baby’s birth. Here are some
tips just for you for having a healthy
weight loss after pregnancy.
Do Not Start Dieting or Exercising
Post pregnancy tiredness is normally felt most in the initial months
immediately after the delivery of the baby. Hence, for a month or two after the
delivery of your baby you must concentrate on getting adequate rest and eating
well to breastfeed your infant.
Start your Weight Loss Regimen
New moms desiring to lose weight must plan to do so gradually and slowly.
Immediately after your child’s birth your body needs to recover completely and
be fit to produce enough milk for your newborn. In case you attempt to lose
weight aggressively immediately after delivery this may cause harm to both you
and your baby.
Avoid Heavy Workouts
Start your weight loss program by performing moderate form of exercise
like brisk walking and eating sensibly. Reduce your intake of fats and sugars.
Eat more of fresh fruits and vegetables in raw form wherever possible. During
lactation even moderate dieting
can help you lose 4-5 pounds each month. Do not expect any drastic weight loss
to happen until about 2 weeks postpartum.
Breastfeeding Encourages Weight Loss
Research has indicated that mothers breastfeeding babies more frequently experience
weight loss faster than mothers who nurse less often. Also mothers who nurse
for shorter periods of time tend to lose weight more slowly as compared to
those who nurse longer. A breastfeeding woman normally will be able to burn an additional 500 calories
every day when she produces milk.
Pregnancy Diet Tips for Weight Loss
A balanced diet which will help
most women lose weight post pregnancy must include:
- 3-4 servings of fresh vegetables. Consuming
vegetables which are rich in Vitamin C, E and beta carotene are particularly
- 2-3 servings of fresh fruits. Consume citrus
fruits rich in vitamin C like kiwis, strawberry in raw form.
- Stay away from tinned fruit juices which are
high in sugar and contain artificial preservatives which may be harmful for a
- 2-3 servings of whole-grains is a very healthy
option for nursing moms desiring to lose weight.
- Include food rich in calcium like enriched soy
items and deep green leafy veggies in your daily intake.
- You must have at least one serving of iron-laden
foods like meats, spinach, enriched cereals, beans, soy products and dry fruits
- Restrict your intake of caffeine and alcohol.
In the initial weeks or months after your baby’s birth your sleep pattern
may be drastically affected. There may be days when you do not get the required
amount of sleep and rest. With a new baby in the house each day will be very
different from the earlier ones. Hence it would be foolish to diet under such
circumstances. Not only would it harm your own health, your baby’s development
may also be impacted.
Hence before you start your diet program it is
necessary to devise a plan. Take into consideration your baby’s normal sleep
pattern and routine requirements. If you need additional help seek the support
of your husband, family or friends. Do not be in a hurry to lose weight. Once
your baby is a few months old you will have a lot more time on your hands as
compared to period immediately following her birth. Do not follow any postnatal
weight loss programme without consulting your doctor.