If you are mothers-to-be and you have an interest in the question: how to gain weight after pregnancy. You will see numerous helpful information and facts on this topic, as well as tips, advice, opinions, and answers to be able to questions around being pregnant, appropriate nutrition and diet plans.
You should plan to return to your pre-pregnancy weight 6 to 12 months after delivery. Most women lose half their baby’s weight by 6 weeks after giving birth (after giving birth). The rest almost always go down over the next few months.
A healthy diet with daily exercise will help you lose pounds. Breastfeeding can also help with postpartum weight loss.
Take your time
Your body needs time to recover from childbirth. If you lose weight too soon after delivery, it may take longer to recover. Take time until your checkup at 6 weeks before trying to lose weight. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has returned to normal before drastically cutting calories.
- Aim to achieve a weight reduction of about a pound and a half a week. You can do this by eating healthy foods and adding exercise after your healthcare provider has told you that you can get regular physical activity.
- Women who are exclusively breastfeeding need approximately 500 more calories per day than they did before pregnancy. Get these calories from healthy options like fruits, vegetables, whole grains, and lean protein.
- DO NOT go below the minimum amount of calories you need.
Breastfeeding
If you are breastfeeding, you will want to lose weight slowly. Weight loss that happens too quickly can cause you to make less milk. Losing about one and a half pounds (670 grams) a week shouldn’t affect your milk supply or your health.
Breastfeeding causes your body to burn calories and this helps you lose weight. If you are patient, you may be surprised at how much weight you naturally lose while breastfeeding.
Eat to lose weight
These healthy eating tips will help you lose weight safely.
- DO NOT skip meals. With a new baby, many new mothers forget to eat. If you don’t eat, you will have less energy, and that won’t help you lose weight.
- Eat 5-6 small meals a day with healthy snacks in between (instead of 3 large meals).
- Have breakfast. Even if you don’t eat normally in the morning, get into the habit of eating breakfast. This will give you energy to start the day and help you avoid feeling tired later.
- Slow down. If you take the time to eat, you will find that it is easier to tell that you are full. It’s tempting to multitask, but if you focus on your food, you’ll be less likely to overeat.
- When you crave a snack, try to choose foods with fiber and protein to help fill you up (such as chopped raw bell pepper or carrot with bean sauce, apple slices with peanut butter, or whole wheat toast with egg Lasted). Drink at least 12 glasses of water a day.
- Keep a bottle of water near where you normally feed the baby, this way you will remind yourself to drink water every time the baby feeds.
- Cut down on drinks like sodas, juices, and other liquids with added sugar and calories. They add calories and prevent you from losing weight. Avoid products with artificial sweeteners.
- Choose whole fruits instead of fruit juice. Fruit juices should be taken in moderation as they provide extra calories. Whole fruits provide you with vitamins and nutrients, and contain more fiber, helping you feel full with fewer calories.
- Choose baked or broiled foods rather than fried.
- Cut down on sweets, sugar, saturated and trans fats.
Don’t burn out on diet
DO NOT go on extreme or drastic diets (not eating enough) or a fad diet (popular diets that reduce certain types of foods and nutrients). These diets will probably make you lose weight at first, but those first few pounds you lose are liquid and they will come back.
Other pounds you lose on a drastic diet may be muscle rather than fat. You will regain any fat you lose on a drastic diet once you return to normal eating.
Be realistic
You may not be able to return to your exact pre-pregnancy figure. For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waist. Keep your goals for your new body realistic.
Exercise
A healthy diet combined with regular exercise is the best way to lose weight. Exercise will help you lose fat instead of muscle.
Once you’re ready to start losing weight, eat a little less and move a little more each day. It can be tempting to force yourself into a tough routine to lose weight quickly. But rapid weight loss is unhealthy and hard on your body.
DO NOT overdo it. Just a brisk walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine.
References
Berger AA, Peragallo-Urrutia R, Nicholson WK. Systematic review of the effect of individual and combined nutrition and exercise interventions on weight, adiposity and metabolic outcomes after delivery: evidence for developing behavioral guidelines for post-partum weight control. BMC Pregnancy and Childbirth . 2014; 14: 319. PMID: 25208549 www.ncbi.nlm.nih.gov/pubmed/25208549.
Isley MM, Katz VL. Postpartum care and long-term health considerations. In: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Obstetrics: Normal and Problem Pregnancies . 7th ed. Philadelphia, PA: Elsevier; 2017: chap 23.
Lawrence RA, Lawrence RM. Maternal nutrition and supplements for mother and infant. In: Lawrence RA, Lawrence RM, eds. Breastfeeding: A Guide for the Medical Profession . 8th ed. Philadelphia, PA: Elsevier; 2016: chap 9.
Newton ER. Lactation and breastfeeding. In: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Obstetrics: Normal and Problem Pregnancies . 7th ed. Philadelphia, PA: Elsevier; 2017: chap 24.
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