New mothers may wish to get back in shape after giving birth. However, it is necessary to have the doctor’s approval first before taking part in any weight loss program or regimen. Once the green light has been given, new moms can look towards the following options for losing baby weight safely and effectively.
Breastfeed
Breastfeeding will require you to add 500 more calories in your daily food intake. Since you can burn up to 800 calories a day through breastfeeding, there is a big chance that you will lose weight safely. A lot of moms have lost most of their pregnancy weight because of breastfeeding, even if all they do is to sit down and feed their baby.
Do not deprive yourself
Participating in any diet program could negatively affect your postpartum health. Depriving yourself of foods will also trigger your body to eat more due to stress, causing you to gain weight. If you really want to control your food intake to lose weight, make sure not to dip below 1,800 calories per day.
Hydrate
When you drink plenty of water, your body has enough power to fight illnesses and stay energized. It will also fill you up, so you will not eat too much. You can check the color of your urine and the frequency of your bathroom visits to know whether you are hydrated or dehydrated. Your urine should be nearly clear, while you should be visiting the toilet every three to four hours.
Get enough sleep
You need plenty of sleep to help your body recover and have enough energy to care for your newborn. It will also keep you away from binge-eating. The erratic sleep cycle of your baby can make it difficult for you to lose weight as lack of adequate sleep can disturb your metabolism. If you cannot get a straight eight-hour sleep, take a nap each time your newborn does.
Do weight training
Weight training will help your body become stronger. It can also spike up your metabolism. If going to the gym is impossible, you can always workout at home. You can even do it with your baby. For example, hold your newborn to your chest and perform some lunges.
Load up with super foods
It is crucial to choose foods that are rich in nutrients, but are low in calories and fat. Fishes, like salmon and tuna, are loaded with omega-3 and DHA that help boost the baby’s brain power. Yogurt and milk are nutritious, too, because they contain calcium that helps strengthen your bones. Do not forget other healthy proteins, like lean meat and beans.
Avoid junk foods
Say no to foods with empty calories, such as chips and sodas. If you want to grab a bite, consider fresh fruits and vegetables, as well as low-fat dairy products. Watch the juices, too. One glass of orange juice is enough, and taking more than that will make you gain weight.
Eat frequently
One great way to lose weight and stay in shape is to eat small, frequent meals. Your calorie intake may be reduced, but eating frequently will keep your hunger at bay. Make sure to combine healthy carbs and protein during each meal.
Connect with other moms
It will be helpful to connect with other mothers out there. You can organize workout sessions with them to make your weight loss journey more fun. You can also encourage all new and experienced moms to share their thoughts, especially when it comes to post-pregnancy weight loss.
Do some physical activity
Most new moms feel too overwhelmed and sleep-deprived to even consider exercising. This is normal because most women who gave birth will not be ready for serious exercising until six weeks postpartum, and longer if they have had a C-section. Make sure to get your doctor’s go signal before starting any exercise program. Ideally, you want to start slow and steady but your body should be ready to do light workouts after six weeks. When starting out, you can try some gentle resistance exercises with resistance bands (which are quite affordable), from here you might progress to some at home yoga and then eventually some more intense exercise such as running.
Dance with your baby
Maintaining an exercise program can be challenging for new mothers. One great solution is to include your baby in your workout. A fun way to do it is to dance with your baby. You will not only burn some calories, but it will also improve your mood. There is no guilt feeling because you do not have to leave your baby to exercise. This is a good way to bond with your newborn, too.
Seek professional help
You can consult your doctor and dietitian for post-pregnancy weight loss help, or follow the latest trends in nutrition via popular food blogs. If you are struggling to drop the baby weight, these two professionals are the best persons to approach. Your doctor can tell you when you can work out, and how much weight you need to lose. Your dietitian can design a meal plan that will help you lose weight safely