Losing weight after pregnancy can be a struggle for many women. Since its already stressful taking care of a newborn and recovering from childbirth, it can be quite a challenge to return to healthy weight after delivery. Here is a list of 14 effective scientifically proven ways to lose weight post pregnancy.
20 Effective Ways To Lose Weight Post Pregnancy
1. Eat Regular Meals
One of the common mistakes while losing weight is crash dieting or trying liquid diets. This is unhealthy and might cause regain of weight later. As a new mom, you need to recover your health healthily while losing weight steadily over time. So eat healthy and balanced diet throughout the day while cutting out 200-300 calories each day. This is the best tip for losing weight after pregnancy.
2. Include Healthy Proteins
If you are a vegetarian or vegan, including pulses, grains, chickpeas, peanuts and other protein rich foods helps in gaining energy as well as promoting metabolism. If you are a non-vegetarian, meats and fishes are a great sources of protein and minerals.
Eating protein helps control hunger and helps boosting metabolism of your body. It also helps in building lean muscle mass and reducing body fat.
3. Reduce Sugar and Refined Carbs
Sugar and refined carbs rich foods like cakes, sugary drinks, white flour or maida, biscuits, cakes are higher in calories and lower in nutrition. High levels of added sugar and refined carbs increases weight, heart diseases, diabetes and cancer (1, 2, 3).
Always try to include wholesome and nutrient rich foods in your everyday diet.
4. Avoid Highly Processed Foods
Highly processed foods are usually high in unhealthy fats, sugar, salt as well as calories (4). These are processed and packed foods like chips, cookies, candy and mixes. These processed foods are also associated with addictive eating behaviours (5).
Replace processed foods with healthier whole and fresh foods to nourish your body.
5. Include Foods That Are Low In Calorie
Being a new mom, body needs a lot of nutrition and you might feel hungry and get the tendency to snack often.
So it is best to eat low calories and nutrient rich foods like salads, fruits, yogurts, whole grains, eggs, beans, legumes, lean meat and yogurt. This greatly helps in suppressing hunger and also helps in weight loss.
6. Drink Water Before Having a Meal
If you feel like you always end up eating more than you need and feel bloated, drinking water before eating is a great way to solve it. Slowly sip a glass of water before having a meal. It helps fill up your stomach, and prevents overeating.
7. Eat Early
Try to eat early meals and try to eat dinner time two to three hours before going to bed. This helps in boosting your metabolism and helps in reducing weight. If you have to stay awake, have a glass of tea of your choice to suppress cravings.
8. Stock up on Healthy Snacks
Every food you consume has an effect on your weight loss. Studies have show that obese individuals ten to be stocked with foods or snacks thats less healthy than the people with healthy weight range (6,7).
Stocking up healthy snacks like cut vegetables, nuts, fruits and yogurt helps prevents snacking or buying of unhealthier ones.
9. Avoid Caffeine And Alcohol
Being a new mom, you might think a cup of coffee is the best way to ward off sleep and exhaustion. But this could stop you from actually losing weight. It is generally not advised to drink alcohol during breastfeeding, try not to have more than a drink a week even after breastfeeding.
If you want to replenish with a warm drink, try a steaming cup of green tea with ginger. It helps boosts metabolism and aids weight loss.
10. Start Exercising
Cardio exercises such as walking, jogging, cycling and interval training helps burn more calories and has many health benefits. It prevents risk of diabetes, heart diseases and cancer. Combining a calorie-deficient balanced diet with exercise helps in losing weight efficiently (8,9,10).
12. Start Resistance Training
Resistance training like weight exercises helps in losing fat mass and retains muscle mass. A combination of well balanced diet and resistance training has been found to be the most effective method for reducing weight and improving heart health (15, 16).
A study of 20 breastfeeding women found that when women included resistance training, they experienced significantly less bone mineral density loss and muscle loss than women who didn’t exercise (17).
Caution: Always consult an obstetrician-gynecologist before starting exercise. If you have done C-section or other operations, start with mild cardio like walking for first 2-3 months before starting strength or resistance training.
13. Drink Enough Water
Drinking sufficient water is essential for anyone trying to lose weight (18). Studies shows drinking 1 liter of water or more per day, overweight women lost an extra 4.4 pounds (2 kg) in 12 months (19).
14. Get Enough Sleep
Even though getting enough sleep is a challenge for new mothers, it is essential to recover health.