Nutrition Plan for Post-pregnancy Weight Loss

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Post-pregnancy weight loss

Having a baby live in you is one of the most profound definitions of art in human form, nature is illustrated in the most dependent relationship between two life forms.

What happens to the body after giving birth?

Body usually changes during and after pregnancy. What happens to the body after giving birth? The hormones that are responsible for maintaining pregnancy are also the reason for the changes that occur after pregnancy. these changes will reverse soon after delivery, some might take more time or they might even be permanent. People who gave birth a few days ago may experience changes such as stretch marks, a wider waist and hips, and a softer belly. On average, women will be 1 to 6 pounds heavier after pregnancy.

A picture of a woman showing a gesture over her belly

How to lose weight after delivery?

Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months. One should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery

A healthy diet with daily exercise will help you shed pounds. Breastfeeding can also help with postpartum pregnancy weight loss.

  • Don’t rush and force yourself, Be realistic:

Body usually needs times to recover after pregnancy. It needs proper nutrition to regulate. If one hurries to lose weight, body will take more time to recover than normal. Must wait at least for 2 months after birth, for the baby to have proper breastfeeding. Aim for one pound and a half weight loss for a week. And add in exercise when the body is fully recovered from the delivery.

Women who are breastfeeding need about 500 extra calories every day than they did before pregnancy. Intake of vegetables, fruits, whole grains is very helpful for proper nutrition. Do not consume or drop down from the daily requirement.

  • Breastfeeding:

During the breast milk feeding period the weight loss should be very gradual. Faster Weight loss  may affect the secretion of milk. Losing 1 pound and a half (670g) should not affect the milk secretion. Breastfeeding helps to burn calories and aids in weight loss.

  • Eating pattern to lose weight:

Do not skip meals, having lot of responsibility after giving birth women may tend to forget to have meals on time. This will result in lesser energy and weight loss do not occur.

Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).

Do not skip breakfast. Eat breakfast. Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start the day and stop from feeling tired later.

Slow down. When you take your time eating, you will notice that it is easier to tell that you are full. It is tempting to multitask, but if you focus on your meal you will be less likely to overeat.

For snack, try to include foods with fiber and protein to help keep you full (such as raw bell pepper or carrot with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with hard-boiled egg). Drink at least 12 cups of fluid a day.

Limit drinks like sodas, juices, and other fluids with added sugar and calories. They can add up and keep from losing weight. Avoid products with artificial sweeteners.

Choose whole fruit over fruit juice. Fruit juices should be taken in moderation because they can contribute extra calories. The whole fruit gives you vitamins and nutrients and contains more fiber, which helps you feel full with fewer calories.

Choose broiled or baked rather than fried foods. Limit sweets, sugar, saturated fat and trans fats

  • Do not follow crash diets:

Never follow crash diets or fad diets. They may give good results in the beginning but the weight one lose is the fluids present in the body and there are lot of chances to gain back all the pounds that were lost. One will gain back any fat you lose on a crash diet once you return to normal eating.

  • Choose healthy protein:

Including protein in the diet can boost metabolism, decrease appetite and reduce calorie intake. Studies demonstrate that protein has a greater thermic effect than other nutrients. That means that the body uses more energy to digest it than other types of foods, which results in more calories burned. Protein is also able to suppress appetite by increasing the fullness hormones GLP-1, PYY and CCK, as well as reducing the hunger hormone ghrelin. Healthy sources include lean meats, eggs, fish, legumes, nuts, seeds and dairy.

  • Exercise:

A healthy weight loss is the combination of adequate nutrition and exercise plan. Exercise will help to lose fat instead of muscle.

Once you are ready to start losing weight, eat a little less and move a little more each day. It may be tempting to push yourself into a hard routine for fast weight loss. But rapid weight loss is not healthy and is hard on your body. Do not overdo it. Just a quick walk around the block with baby in the stroller is a great way to start adding exercise to your daily routine. After delivery, the pelvic and stomach areas need time to heal, especially if it is a cesarean section birth.

How long postpartum one can safely start exercising depends on the mode of delivery, whether there were any complications, how fit they were before and during pregnancy and generally how they feel.

Start something gentle like pelvic floor exercises right away, whereas you should wait to take on more intense exercises until the body is fully healed and it is medically safe.

For better guidance towards healthful weight loss after pregnancy, check with the dietitians who can guide you well. QUA nutrition aims for better lifestyle practices that have no side effects or cause any discomfort because the body has already been into toil, hard period. Weight loss after pregnancy is not similar as another weight-loss method, lot of care and nutritive intake is essential for the mother and the baby to approach towards betterment.

You can contact us at 09743430000 or visit quanutrition.com to Book An Appointment.

 

Reference:

https://flo.health/being-a-mom/adjusting-to-motherhood/weight-and-body-image/tips-to-lose-pregnancy-weight

https://medlineplus.gov/ency/patientinstructions/000586.htm

https://www.healthline.com/nutrition/weight-loss-after-pregnancy#TOC_TITLE_HDR_13

 

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