Losing weight after having a baby can be challenging for many women. How to do it while feeling satisfied and energized after meals and without becoming malnourished is an even greater challenge.
The female body goes through radical shifts throughout pregnancy. Over the 36-42 weeks of gestation, her blood volume increases by 50%, oxygen consumption at rest increases 10-20%, absorption of nutrients increases, body weight goes up, blood pressure increases 5-10mmHg, and a new human is grown: it is a miracle. And darn hard work.
However, the physical demands of motherhood don’t stop after birth. Recovering from labor, breastfeeding, coping with interrupted sleep, and frequent diaper changing are but a few of the challenges new mothers face.
After so much turbulence, no one can blame them for not feeling patient to have their bodies back to their pre-pregnancy size and shape.
Tips for losing the baby weight
Sleep. Assuming your baby doesn’t sleep, accepting help from others is essential to rest and recovery. This is especially important after the major physical overhaul of giving birth. If family and friends are willing to help, let them. Instead of trying to get errands done, nap with your baby. The first 6 weeks after having a baby is critical healing time and not the time to try and lose weight. Losing sleep will delay recovery and make losing weight down the road more challenging. Don’t focus on cardio aside from walking or aerobic activities you truly enjoy.
Weight training is more effective at weight loss and toning. Start with brief workouts with plenty of rest in between exercises. Eat a diet that is right for you and that leaves you feeling rejuvenated, free of cravings for sweets and satisfied for 2-3 hours. Breastfeeding isn’t an opportunity to overindulge because you think your body will burn up those extra calories making more milk. It does take energy to make breast milk so eat sensibly and until you are satisfied rather than overfull to expedite your results.
Your diet should include plenty of fats such as organic butter, coconut oil, ghee, olive oil, and oils from raw nuts and seeds. High quality protein, preferably from organic animal sources speed up healing and muscle repair. Get out of the house for a walk, especially if you are having a hard day.
Friends, family or joining a new mom’s group are all ways to reinforce that you aren’t alone in this new chapter in your life.
BeFit-Mom offers a variety of prenatal and postpartum resources.
For fitness and nutrition guidance, seek out a qualified professional who has experience working with women postpartum. Other local supportive services include nutritional guidance. The Bay Area has great weather most of the year and plenty of beautiful places to take a stroll with or without the baby.
Even with these suggestions, it may take some women longer to return to what feels “normal” to them. Some changes will happen more quickly than others. It is reasonable for it to take anywhere from 4-12 months for most women. Given what it needs, the body knows how to heal. The real work is trusting and having patience with the process.
4 Healthy and Simple Weight Loss Tips For All Body Types
Here are 4 really important tips to consider when attempting to lose weight or go on a diet. They are easy, but don’t let that fool you, because they can be a very powerful aid in helping you get rid of access body fat.
Drinking 6-8 glasses of preferably purified water each day is the absolute minimum you should be consuming for good health. For instance, your body requires roughly a glass of water to digest each meal. Dehydration has been shown to decrease your metabolic rate which means you burn fat at a much slower pace. Another important aspect of water is that sometimes when you feel hungry, you may actually just be “hungry” for water and not actual food. The body sometimes makes it hard to differentiate between the two. Water also has the effect of suppressing your appetite if had roughly half an hour before your meals. Also don’t make the mistake of thinking that tea or coffee count, because they don’t.
The most important meal of the day is breakfast. What you eat in the morning will be used as the fuel for your body for that day. If you start to skip breakfast trying to reduce food intake or calories, your body may take this as a sign that there is a food shortage. When this happens, weight loss becomes almost impossible. It also causes some people to overeat at night when you are inactive, causing all the extra calories to be stored as body fat. Try having your biggest meal for breakfast and smallest meal for dinner. This way, your body gets the nutrition it needs during the day and not when it’s getting ready to go to sleep.
Similar to skipping breakfast, drastically reducing your daily calorie intake will also signal to your body that there is a food shortage and that it had better hold on to it’s fat supplies as long as possible. It also deprives you of much needed essential nutrients and brings your metabolism to an almost complete stop. You will also tend to feel depressed and tired while on these types of diets for the same reason. It is unhealthy and one of the worst things you can do to try and lose weight.
Consider adding some natural, organic supplements into your diet. These can include Zinc, Selenium, & Forskolin Extract.
When you eat your meals, take your time and enjoy each bite, taking time to chew slowly and thoroughly. It has been said that it takes about 20 minutes for your stomach to signal the brain that it is full and satisfied. If you eat too fast, you may end up consuming much more food than you actually needed to feel full because your brain hasn’t yet caught up to your stomach.
If you add these above tips to your daily habits, you may find that you start to lose weight without any other type of diet change or exercise activity. Sometimes it only takes a few very small and easy changes to get results.