You might be ready to shed some of that baby weight if you just gave birth. For many women managing and reducing postpartum weight can be challenging. You can lose post-pregnancy fat naturally by eating right, exercising regularly, and being patient.
By 6 to 12 months after delivery, you should aim to reach your pre-pregnancy weight. After delivery, most women lose half of their baby’s weight within 6 weeks (postpartum). Over the next few months, the remainder usually falls off.
You can lose weight by following a nutritious diet and doing regular exercise. Additionally, but not much, you can lose weight while breastfeeding.
Best Diet for Post-Pregnancy Weight Loss
For your body to heal from childbirth, you must give it time. After pregnancy and childbirth, you should be cautious about what you eat because returning to shape requires the energy and nutrients from healthy food. These healthy eating tips will help you lose weight safely-
- fibrous fruits and vegetables (whole fruit over fruit juice)
- a balance of carbs, proteins( lean protein from a variety of sources), low glycemic index foods
- whole grains and healthy fats
- extra intake of milk and milk products,
- calcium to maintain bone strength
- Vitamin B6 and zinc to maintain the hormonal balance
- eat snacks like raw bell pepper or carrots with bean dip, apple slices with peanut butter, or whole-wheat toast with hard-boiled eggs.
Things To Do To Lose Belly Fat
- You should avoid crash diets (not eating enough) and fad diets (popular diets that restrict certain foods and nutrients).
- Drink at least 12 cups of fluid a day.
- Make sure you drink enough water every day by keeping a water bottle near you.
- Reducing portion sizes (into small meals)
- Avoid spicy, salty, fried, and sugary foods. Choose broiled or baked rather than fried foods.
Exercise
The best way to shed kilos is to eat a healthy diet and exercise regularly. Eat a little less and walk a little more each day until you are ready to start losing weight. Moreover, it increases energy levels, boosts moods, reduces stress, and assists in building strength and fitness. Slowly and gradually return to exercise. If you are planning to begin or resume exercise after childbirth, talk to your healthcare provider first.
Follow these postpartum exercise tips once you are ready to start:
- Try to get 60 to 90 minutes a day of moderate exercise (walking, biking, swimming, or even doing physical chores like gardening).
- Include some lightweight training and core workouts.
- To help strengthen your core, consider adding pelvic floor exercises.
- If breastfeeding, you may want to feed your baby before your workout to ease the discomfort of engorged breasts
- postnatal yoga
You may not be able to return to your exact pre-pregnancy shape, so have realistic expectations. For many women, pregnancy causes lasting changes in the body. It will take more time to lose weight postpartum since it took about 10 months to have a baby.
Being patient with your body and with yourself is the key. Whether or not you are breastfeeding, proper nutrition is crucial after pregnancy. It is possible to lose weight after pregnancy by making wise choices.
The Vedique Diet programme by Dr. Shikha sharma gives you a personalized Post-Pregnancy Weight Loss Plan. A woman’s postpartum weight loss diet is customized according to her Prakriti and Doshas, and according to her blood group
