How to lose weight after having a baby? (Postpartum Weight Loss)

Your little one is now in your arms... Along with that happiness, is there a little sadness in the corner of your heart, wondering, 'Oh, what happened to my body? Will I never be the same again?'? That's something that many mothers feel, and you're not the only one. Who doesn't want to lose the weight they gained after having a baby and fit back into their old clothes? But there's no need to worry about it. Let's talk about this in detail.

The first thing to understand is that this is a time-consuming process. If you were at a normal weight before you got pregnant and only gained the amount your doctor told you to (usually 11-16 kilos), you can get back to your old weight in a few months with good diet and exercise. But if you were overweight before you got pregnant, or if you gained a lot more weight than your doctor told you to, it could take up to a year. So the most important thing to remember is to be patient with your body . Your body has done an amazing thing. You need to give it time to recover.

1. Don't be afraid to go on a diet.

You may be surprised to hear this. But suddenly going on a strict 'diet' where you restrict your food intake and don't eat anything you can't eat can defeat your weight loss goals. Think about it, how do you feel when you lose the things you love to eat, amidst the stress, fatigue, and sleep deprivation that come with having a new baby? Under such pressure, weight gain is what actually happens.

Remember, no matter how hard you try to lose weight, don't reduce your calorie intake by more than 1800 calories per day. This is especially important if you are breastfeeding .

2. Eat nutritious 'super foods' (Super Foods)

As a new mother, your body needs maximum nutrition, especially if you're breastfeeding. That's why you need to choose foods that are low in calories and fat, but high in nutrition. We call these 'superfoods'.

3. Benefits of breastfeeding for babies

There are different opinions about whether breastfeeding actually helps with weight loss. Some studies suggest that breastfeeding can help you regain your previous weight more quickly, while other studies have shown no significant difference.

However, breastfeeding is one of the most precious gifts you can give your baby. It boosts your baby's immunity and has many other health benefits. Also, breastfeeding can add about 300 extra calories to your diet per day. But don't think, "I can eat anything because I'm breastfeeding," and eat unhealthy foods.

4. Water is life... Drink plenty of water!

Drinking plenty of water throughout the day can help prevent dehydration. Drinking water also helps you feel full, which can help you avoid overeating. Some studies have found that drinking water can also speed up your metabolism.

There's no way to know for sure whether you should drink 8 glasses of water a day. The best way to know is to pay attention to the color of your urine and how often you go to the bathroom. If you're drinking enough fluids, your urine should be light yellow and clear. You should also be going to the bathroom about every 3-4 hours.

5. Let's move a little? Let's get used to exercise.

Not only food, but exercise is also an essential part of this journey. When you exercise, you burn calories and strengthen your muscles and bones.

You don't have to go to the gym to exercise. Even just walking briskly with your baby in the stroller is a good workout for your heart and muscles . Try to get at least 150 minutes of exercise a week. It's hard to find 30 minutes at a time with a new baby, so break this time up into 10-minute chunks.

Very important!

But remember, especially if you've had a C-section , you should definitely consult your doctor before starting any exercise routine. He or she will be the one to tell you when it's best for your body to start exercising.

6. Sleep is the best medicine.

Getting 8 hours of uninterrupted sleep may seem like a dream when your baby wakes up at night. But sleep deprivation can be a major obstacle to your weight loss efforts. One study found that mothers who slept 5 hours or less a night were more likely to keep the weight they gained during pregnancy off than those who slept 7 hours.

The reason is simple. When you feel tired, your body produces more stress hormones like cortisol . These hormones contribute to weight gain. Also, when you're tired, you don't think about yourself or prepare a healthy meal. You just want to grab something from the store.

Therefore, the advice our mothers give, "Sleep when your baby sleeps," is very valuable. Take a nap whenever you can during the day.

7. Don't be afraid to ask for help.

This journey is sometimes not as easy as you think. If you're having trouble losing weight, don't be afraid to ask for help. Talk to your doctor and, if possible , a dietitian . Your doctor can advise you on how much weight you need to lose and when it's best to start exercising. A dietitian can help you create a healthy, safe, and effective eating plan for you.

Weight loss, postpartum weight loss, breastfeeding, women's health, healthy eating, exercise