Weight loss after childbirth and 12 effective methods

6 to 12 months after giving birth, you should return to your pre-pregnancy weight. If not, there is something wrong with the workplace. Usually, half of women’s extra weight is lost within 6 weeks after giving birth. But it often takes several months for the weight to return to its original value. What to do to accelerate weight loss after childbirth? A proper diet combined with exercise can be very effective; Of course, there are other solutions.

Weight gain during pregnancy

Women often gain between 10 and 16 kg during pregnancy. The mentioned amount can be different in people who are underweight or overweight or who are pregnant with multiples. Weight gain during pregnancy is due to the following reasons:

• Fetal and placenta weight
• amniotic fluid
• breast tissue
• Blood
• Enlargement of the uterus
• Excess fat deposits

During pregnancy, you should pay close attention to your nutrition so that you do not gain too much weight and weight loss after childbirth does not become a problem for you. Some of the dangerous side effects of excessive weight gain during pregnancy are as follows:

• Increased risk of diabetes and heart disease
• The possibility of high blood pressure
• Excessive weight gain

It is very important to pay attention to the weight loss diet during pregnancy and it is better to get help from a doctor in this field.

Effective methods for losing weight after childbirth

To be successful in losing weight after childbirth, pay attention to the following:

Do not rush to lose weight after childbirth

After giving birth, your body needs time to recover. If you rush to lose weight after giving birth, your recovery may take longer. If you breastfeed your child, try to make him at least 2 months old and then try to lose weight. Aim to lose about 0.5 kg per week. You can achieve this goal by eating healthy foods and exercising. If you exercise, you can get help from supplements such as L-carnitine to lose weight.

• Breastfeeding women need about 500 more calories per day than before pregnancy. This amount of calories is best obtained from fruits, vegetables, whole grains and lean protein.

The effect of breastfeeding on weight loss

If you are breastfeeding, you should lose weight slowly. Losing weight too quickly in case of breastfeeding can cause a decrease in milk production and interfere with the child’s nutrition. But if you lose about 500 to 675 grams of weight per week, it will not have a significant effect on reducing the amount of milk.

Feeding your baby with breast milk makes your body burn calories and help you lose weight.

Be patient with postpartum weight loss if breastfeeding; You will definitely get results.

How should the postpartum diet be?

Observing the following points in nutrition helps to lose weight quickly and lose weight after giving birth:

• Don’t miss your meals because you are too busy and doing baby chores. If you don’t eat, you will have less energy and it won’t help you lose weight.
• Instead of 3 large meals, eat 5 to 6 small meals a day with healthy snacks.
• Be sure to eat breakfast every day to have energy and feel less tired.
• Take time to eat and eat your food slowly so that you feel full sooner.
• In between meals, try to eat high-fiber and high-protein foods to stay full.
• Drink at least 12 cups of fluids throughout the day.
• Limit beverages such as sodas, artificial juices, and other liquids that contain added sugar and calories.
• Eat fruit instead of juice to get more vitamins, minerals and fiber.
• Avoid eating fried foods so that it is not difficult for you to lose weight after giving birth.
• Reduce the consumption of sweets, sugar, saturated fats and trans fats.

Avoid unprincipled diets

In order to speed up weight loss after childbirth, never go for strange diets. These diets usually make you lose weight well at first, which is also related to water loss. But after a while you will have irreparable complications. If you don’t eat and follow unprincipled diets, you may lose muscle instead of fat, which is not good at all.

Be realistic about postpartum weight loss

It’s a fact that you may never be able to get back to your exact pre-pregnancy body shape. For many women, pregnancy causes permanent changes in body shape. The stomach may become softer, the hips wider and the waist larger. So make a realistic decision and don’t expect rapid weight loss and getting back to your previous body in a short period of time.

Do not forget to exercise

The best way to lose weight after giving birth is a healthy diet plus regular exercise. Exercise helps you lose fat instead of muscle. When you want to lose weight, eat less and increase your physical activity. Rapid weight loss after childbirth is not recommended at all and is not good for the health of the body. Do not overdo exercise. A brisk walk may be best for you.

Get enough sleep

Despite having an infant at home, it is not at all easy to be able to have a quiet and quality sleep every night. But do everything you can so that lack of sleep does not negatively affect your weight loss. For example, you can share sleeping and child care time with your spouse. Your health is as important as your child’s health; So never forget the importance of sleep.

Drink enough water

Always keep your body hydrated in order to lose weight after childbirth. Drinking water increases the feeling of satiety and stimulates the metabolism to lose weight. There’s no doubt that you need to drink enough fluids, especially if you’re breastfeeding. Liquids containing milk and artificial sugar are not recommended at all for people who want to lose weight.

Do resistance exercises

Resistance exercises such as weight lifting are very effective in losing weight and maintaining muscle mass. Combining a healthy diet and resistance training is the most effective way to lose weight after childbirth. If you can’t go to the gym despite having a baby, you can use online exercise classes.

Never drink alcohol

In addition to all the harm it has to health, alcohol brings extra calories to the body, making it difficult to lose weight after childbirth. Alcoholic drinks lead to overweight and increase fat storage in the body. For this reason, people who use alcohol often have big bellies.

The best drink after childbirth

In order to accelerate weight loss after childbirth, it is better to increase the consumption of liquids in the diet. Teas can be good options. In addition, some of them are effective from increasing milk:

• Nettle leaf tea
• Chamomile tea
• Basil leaf tea

You can safely drink these drinks while breastfeeding, but if you are breastfeeding your baby, consult your doctor about the type of tea.

What foods should we not eat to lose weight after giving birth?

Avoid consuming processed foods that contain a lot of sugar, sugar, and fat:

• Fast foods
• Packaged foods
• chips
• Cookies and cakes
• Candy and chocolate
• Sugary cereal
• Fast food

How much weight do we lose after giving birth?

Most women lose about 6 kg of weight right after giving birth and lose half of their extra weight. This weight loss is related to the weight of the fetus, weight amniotic fluid And it is paired. After giving birth, with a healthy diet and exercise, you can gradually lose 0.5 kilos of body weight every week. It may take 6 months for a person to return to their previous weight before giving birth.

The reason for not losing weight after childbirth

3 reasons for not losing weight after giving birth are as follows:

• Inadequate and poor quality sleep
• Insufficient movement
• Hormonal imbalance

last word

Losing weight after giving birth has its own difficulties, but with a basic diet and exercise, it is not impossible to reach your previous weight. By following the tips that we have mentioned, you can have a healthy and irreversible weight loss. Avoid strict diets, especially if you are breastfeeding.