6 Effective Tips To Lose Pregnancy Weight

Losing weight after having a baby can be a difficult task. Fulfilling your new responsibilities, dealing with hormones and recovering from childbirth can be a lot to manage. However, losing all the baby weight is important if you don’t want to deal with weight-related health issues. In this post, we will cover 6 effective tips to lose pregnancy weight without adding too much to your plate. 

Here is what you need to know about “baby weight.”

According to the Centers for Disease Control and Prevention (CDC), women gain approximately 11.5 to 16 kg during a healthy pregnancy period. It is completely normal, and you do not have to worry about weight gain. 

The extra fat you gain during the pregnancy provides energy for childbirth and breastfeeding. However, nearly 50% of women gain more weight during pregnancy than recommended. 

These evidence-based tips will help you healthily lose additional weight.

Tips To Lose Baby Weight

Don’t Crash Diet 

Crash diets can do more harm than good. An extremely low-calorie diet can disturb the hormonal balance and put your body under extreme stress. During the postpartum period, you want to provide your body with all essential nutrients so that it can recover and heal. 

A low-calorie diet won’t be able to provide all essential nutrients to your body, and you will feel more lethargic and stressed. And when you are breastfeeding your newborn, your body will need more calories and nutrients. 

Take note of your body weight and the total calories you consume daily. You can start reducing 500 calories weekly or biweekly to get rid of all the baby fat. However, if you start feeling tired or hungry all the time, you can begin your weight loss journey by reducing 200 calories every week. The Academy of Nutrition and Dietetics also recommends reducing 500 calories daily to lose postnatal weight. 

Breastfeed Your Newborn

Scientific bodies all around the world recommend that you breastfeed your newborn as it is highly beneficial for both mother and baby. Here are some benefits of breastfeeding your baby during the first 6 months of life:

• Breast milk contains all the essential nutrients and vitamins that your baby needs. 

• The antibodies present in breast milk strengthen your baby’s immune system. 

• Breast milk reduces the risk of various diseases, including asthma, obesity, type 1 diabetes, respiratory disease, ear infections, etc. 

• Mothers who breastfeed their newborn kid have a lower risk of developing high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer.

Some research also shows that breastfeeding can aid in weight loss. 

Consume More Fibre

Adding more fiber to your diet is very helpful in weight loss. Add more green vegetables and healthy grains to your diet to increase your fiber intake. 

You can also choose to supplement your diet with Vestige’s Dietary Fibre. It is a unique blend of three types of soluble fiber: Chicory root extract, Maltodextrin and Guar Gum. When you consume a high-fiber diet, the fiber slows down digestion and suppresses the hunger hormone. 

A 2019 study found that increasing just 4 grams of fiber in your diet can help lose 3 1/4 pounds over 6 months.

Increase Protein Intake 

A higher intake of protein can increase your metabolic rate, decrease appetite and reduce your overall calorie consumption. 

And as the thermic effect of protein is much higher than other micronutrients, your body spends extra calories to digest it, resulting in lower overall calorie intake. 

And when it comes to high protein food sources, you have got various options:

• Paneer

• Tofu

• Eggs

• Lentils

• Nuts and Seeds

• Chicken

• Dairy products

Another option is Vestige Protein Powder. It is a low-fat soy and milk protein supplement you can carry with you. Sometimes it is hard to find high protein food sources, especially when you are travelling. In such a scenario, Vestige Protein Powder is the best option, as you only need one glass of water and a bottle to prepare your protein-rich shake. The bioactive isoflavones present in this protein powder can help regulate your blood cholesterol and boost your immunity.

Avoid Sugar & Refined Carbohydrates

It is hard to avoid sugar when your diet contains a lot of packaged foods. The best solution is to avoid packaged foods and drinks altogether. There are several health risks associated with high sugar consumption, including: 

• Weight gain

• Diabetes

• Heart diseases

• Cognitive decline

• High blood pressure

Therefore, it is essential to take a look at the packaging labels when you are shopping at the grocery store. Avoid any items that are high in sugar and switch to healthier alternatives. Fruit juices, biscuits, carbonated drinks, sweet spreads, cakes and pastries are all examples of high sugar foods that you must avoid post-pregnancy.

Get Enough Sleep

Getting quality sleep is essential for healthy brain function, maintaining weight, and recovering from fatigue. 

A lack of sleep can increase your weight and also increase cravings. Research shows that poor sleeping habits after giving birth to a child are related to retaining more weight. There is an abundance of medical evidence which correlates lack of sleep with obesity. 

However, we understand that it is difficult to get a night of quality sleep with a newborn. Don’t hesitate to ask for help from family members and friends when you feel overwhelmed. When you get adequate sleep, you can take better care of your young one. 

The Bottom Line

Gaining additional weight during pregnancy is very normal. Don’t add additional stress to your life due to the baby weight. However, it is also essential to start working on your weight loss journey and get into a healthy weight range. 

Start eating healthy, get adequate sleep and stay active to lose the additional weight in no time.