Pregnancy is often the most enjoyable yet a difficult time for most women. Physical changes and the emotional challenges take a toll on a majority of the women. Wider hips, larger waist lines and the flab look ungainly .coupled with taking care of the baby makes many women go into postpartum depression.
Women need to understand that the body needs time to recover from child birth. Also pregnancy causes lasting changes in the body . one has to be realistic and realise that it may not exactly be possible to return to the exact pre-pregnancy shape . Taking home a new baby is one of the happiest time in a woman’s life and one should enjoy motherhood and embrace it with open arms.
One can return to shape within 6 to 12 months after delivery . Taking slow and steady steps can make one almost as fit as before.
Steps to lose the post pregnancy weight
1-Take your time
The body needs ample time to recover from child birth and one must not hurry or resort to crash diets to lose weight. One should wait for until 6 weeks to start on a weight loss program. Aiming for weight loss of about half to one kg per week should be the ideal. Eating 5 to 6 small meals a day with healthy snacks in between should do the trick. Mothers should not skip meals to lose weight . A healthy diet with high fiber ,fruits vegetables, nuts will help to feel fuller with fewer calories.
2- Moderate exercise
A healthy diet combined with regular exercise is the best way to lose all the weight gained during pregnancy. Exercise helps one to lose fat instead of muscle. Simple exercises like walking, yoga and moving a little more each day would help you to lose the weight. Stretching and yoga would be extremely beneficial in toning the pelvic and stomach areas. Finding and making time to exercise with a baby can be difficult but in this age of internet and on line classes and you tube videos can all be handy and done at one’s convenience.
In most cases drinking enough water can help to lose weight. Drinking water may help you to feel fuller ,stimulate your metabolism and help you to lose weight. Mothers should keep a bottle of water handy when they feed the baby so that they will remember to drink when the baby drinks too. They should limit, sodas juices and other fluids with added sugar and calories. Water helps to get rid of toxins and waste. Water also increases energy levels and fights fatigue which is a common complaint while nursing a baby.
Breast -feeding the baby during the first 6 months has health benefits both for the mother and the infant. Breast-feeding helps in burning about 500 calories a day to build and maintain milk supply. It also stimulates the uterus to contract and return to normal size. Breast-feeding also reduces postpartum depression and puts the mother in a positive mood which would encourage physical activity. It also produces naturally soothing hormones oxytocin and prolactin that promotes stress reduction and positive feelings in the nursing mother which increases confidence and self-esteem. A positive attitude helps to lose weight effectively.
5-Getting enough sleep
Taking care of an infant is emotionally and physically draining on the new mother. Lack of sleep can negatively affect weight and is related to retaining more weight after pregnancy. Sleep deprivation causes you to snack and reach out to comfort foods which are generally rich in calories. When one is sleep deprived one is exhausted and not in the right frame of mind to look the best. Mothers should try to sleep when the baby sleeps and catch as many small naps as one can during the day.
Mothers struggling to lose weight should try to take help from experts and dieticians. A good diet with moderate exercise, a positive attitude and setting realistic goals may go a long way in returning to shape after pregnancy.
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