Becoming a new mother is one of the most beautiful experiences of your life. At the same time, you may be feeling a little overwhelmed by the changes you're feeling in your body, especially the weight gain. It's normal to wonder, "Will I ever get my old body back?" But don't worry. This is a process that takes time. The most important thing is to do it healthily and correctly. There are a few mistakes that many mothers make without realizing it. Today, we'll talk about what those mistakes are and how to avoid them.
1. Expecting quick results and being hasty
There are many mothers who, even a month after having a baby, try on old dresses and lament, "Oh, I still have a belly." This kind of haste can lead you to do things that give you quick results, but are harmful to your body in the long run.
For example, eating only one type of food (e.g. eating only fruit all day), or suddenly cutting back on food. We call these ``fad diets''. These may cause you to lose a little weight quickly. But once you start eating normally again, you may gain back more weight than you lost. This can make you feel even more depressed.
The best solution: Don't rush, be patient. Remember, it took you 9 months to gain all that weight, so it will take time to lose it. It usually takes about 6 weeks to lose about half of the weight you gained. It can take 6 to 12 months to lose the rest. Talk to your doctor to develop a long-term, healthy weight loss plan that's right for you.
2. Comparing yourself to famous people
When you see photos of actresses and models on social media who look as slim as they did two weeks ago after giving birth, you might be wondering, "Why is this happening to me alone?" But that's not the truth.
Many of them have personal trainers, nutritionists, and even chefs. Also, some of the methods they use to lose weight may not be very healthy. So don't compare your life to theirs. That will only add unnecessary pressure to yourself.
The best solution: Focus on your body. Don't compare your journey to others'. What matters is that you are healthy and happy .
3. Not getting enough sleep
Sleeping through the night with a new baby is a dream come true. But did you know that there's a big connection between sleep and weight?
Research has found that mothers who sleep 5 hours or less a day have a harder time losing weight than mothers who sleep at least 7 hours. When you don't get enough sleep, your body's hormones change, which increases hunger and increases fat storage.
The best solution: Take a nap every time your baby sleeps. Put aside some household chores and prioritize sleep. It will not only give you energy , but it will also help you lose weight.
4. Putting food in the bag only for the baby
When you're getting ready to go to the clinic or visit a relative, you pack everything you need in your baby's bag. Bottles, nappies, clothes... but do you forget about yourself?
When you're tired and hungry after a trip, you may be tempted to eat anything you can get your hands on (often foods high in sugar and fat).
The best solution: When packing your baby's bag, pack some healthy snacks for yourself. For example:
- Some boiled peas
- A banana
- A yogurt
- Some dried fruits
- A bottle of water
Keeping something like this handy can help you avoid eating unnecessary food.
Top weight loss mistakes and solutions
To make the points we've discussed clearer, look at this table.
| Common mistakes you make | The healthy solution to that |
|---|---|
| Skipping meals Not eating during the day/night because you're busy with the baby. | Don't skip meals. When you do, your body starts storing fat. Eat something small (a sandwich, soup) at regular intervals. |
| Setting unattainable goals Setting big goals, like losing 10 kilos in a month. | Be patient. Understand that it takes 6-12 months to lose weight healthily. Your body shape may not be completely back to its old shape, which is normal. |
| Eating while doing something else Eating while watching TV, on the phone, or doing housework. | When you eat, sit down for at least 5 minutes and pay attention to your food. That way you will be aware of how much you are eating. |
How much should you eat to lose weight?
On average, a new mother should consume at least 1,800 calories per day. If you are breastfeeding, you should add about 500 calories to that because your body needs extra energy to produce milk.
The most important thing: Don't cut back on food too much at once. Especially if you're a breastfeeding mother, it can affect milk production. So, it's best to start small amounts of exercise while eating a balanced diet. Talk to your doctor about this and come up with a plan.
Take-Home Message
- Give your body time: Just as it took 9 months to gain weight, it also takes time to lose it. Be patient.
- Don't go for quick fixes: Stay away from fad diets that promise quick weight loss. They can cause long-term damage.
- Prioritize sleep: Sleep when your baby sleeps. Sleep is essential for weight loss.
- Don't skip meals: Eat a healthy, balanced diet on time. Be mindful of your nutrition, especially if you're breastfeeding.
- Don't compare yourself to others: Your journey is unique to you. Don't let yourself be hurt by comparing yourself to what you see on social media.
- Seek medical advice: Before starting a weight loss program, talk to your doctor about the plan that is best for you.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න