One of the most common worries of women after giving birth is how to lose baby weight. Having a bulging belly or not fitting into your old jeans can be frustrating. However, there is no immediate way to get back into shape after pregnancy. It takes months and must be done carefully to maintain a healthy body for you and your baby.
Losing weight in a healthy manner is critical postpartum. Your body needs to heal and recover from the physical and physiological changes it went through during childbirth. Sufficient nutrition should be maintained and exhausting activities should be limited. Getting into crash diet to lost weight fast is not the safest and best method. Working out should also be done within limits and at the right time to be safe.
Taking a good look at your eating habits and lifestyle is the best way to start losing weight. Crash diet is not a good approach to get back into shape. It will only make you lose weight in the beginning. This is because eating less than your body requires burn both fats and muscles. Eventually you will gain back those weight or even more when you return to regular diet.
Any fad diet is not advisable. Avoiding certain food groups such as meat or carbs may result to nutrient deficiency. You need adequate nutrition to heal and have enough strength to take care of the baby. Baby care requires a lot of energy. It involves sleepless nights and a countless of physical activities. Feeding, changing diapers, and carrying the baby to name a few. Over fatigue and sleepless nights can weaken your immune system. You need to eat enough food and nutrients to stay healthy.
Eating 5 small meals a day instead of 3 large meals helps you lose weight faster. It allows your metabolism to work quickly and burn excessive calories and fats. Frequent eating helps digest food well and prevent fat storage. On the other hand, infrequent eating slows down metabolism and stimulate fat storage. Eating few meals a day no matter the amount stimulates hunger which encourages eating more.
Cutting down your calorie intake can help you lose weight. But it is important not to over do it. You need sufficient calories especially if you’re breastfeeding. This is because a low calorie intake can affect your milk supply. Breastfeeding moms need 2,300 to 2,500 kcal per day to meet their body and baby’s need. For non-breastfeeding mothers, 1,800 to 2,000 kcal per day is needed to have enough energy throughout the day.
Breastfeeding is a great help to get back into shape. It releases oxytocin that helps the uterus to shrink and reduce belly bulge. Nursing burns 3500 kcal per week and is a good bonding experience for you and your baby. Most importantly, it ensures that your child is getting the right nutrients for his/her body.
Exercise is an important element to get back into shape. Many moms find it hard to insert working out in their daily routines. But that’s okay. You don’t have to hit the gym to lose weight. A walk to a park with your baby in a stroller is a good start. If it doesn’t cause pain or bleeding, then walk a little further the next day. It is important to begin with low-impact exercise and increase the intensity slowly. Your body is not yet ready for a serious exercise until 6 to 8 weeks after childbirth.