Congratulations – you finally gave birth. The nausea-inducing and hectic days of carrying around a growing child inside you are over. But unfortunately, it’s not all over (hello, baby weight!).
For some women, the happiness of finally having a snuggly and warm newborn can be mixed with emotions about the changes their bodies undergo. Many women are concerned about how they will lose the weight they have gained after having children. According to studies, women gain 25-35 pounds during pregnancy. That is a lot!
However, the good news is that you will lose about 13 pounds right after birth. That is the combined weight of the placenta, the amniotic fluid, and of course, your very own munchkin. Additionally, you will lose more weight in the next week when your body gets rid of the extra fluids.
So it’s not all bad. But even with all that, the fat you gained during your pregnancy will not disappear on its own. Baby weight and other physical alterations to the body can lead to postpartum depression among women, affecting the way they react to situations in the future. That said, here are a few tips to help you achieve a healthy postpartum body so you can take on the joys of parenthood with a spring in your step:
- 1. Opt for surgery
Go for a mommy makeover if you want to look inexplicably trim right after a few months of giving birth. Plastic surgery will help you get your body into shape after pregnancy and labor. If your interests are piquing, visit https://www.williambrunomd.com/procedures/mommy-makeover/ for more information. With professional help, you can get rid of sagging breasts, excess fat deposits, loose muscles, and stretch marks.
- 2. Set some realistic goals
You will lose weight during the first week after delivery as you shed retained fluids. Still, the fat stored during pregnancy will not disappear. It is possible to lose up to 1 pound per week with a proper diet and exercise. Whether you’re breastfeeding or not, it could take six months to a year to get back to your pre-pregnancy weight.
- 3. Do these exercises
After your doctor gives you the all-clear, try these exercises for a flat stomach and to achieve an overarching weight loss:
- Ab curls
- Pelvic tilts
- Oblique curls
- Lateral pelvic tilts
Suppose you were physically active during and before your pregnancy. In that case, your doctor might advise you to wait a month before doing more intense workouts like running, cycling, and Crossfit. Moreover, for an excellent post-pregnancy ab workout, try modified exercises that include holding your baby.
- 4. Stock up on lean proteins
According to research published in the American Journal of Clinical Nutrition, including protein in your diet can decrease appetite, lower calorie intake, and boost metabolism. According to that same research, protein has a more significant “thermic” impact than other nutrients.
The body expends more energy digesting it than other foods, resulting in more calories burned. Protein can also repress appetite by raising the fullness hormones and decreasing ghrelin’s hunger hormone. Less hungry hormones equal less hangry!
Some good sources of protein are:
- Lean meats
- Mercury-free fish
- Seeds and nuts
- 5. Keep your cravings under control
You should also know what not to eat after giving birth and eating healthy foods. You will most likely be tired and sleep-deprived after having your baby, which may cause you to crave unhealthy snacks. Following delivery, you should avoid the following foods:
- Processed foods
- Saturated fats
- Alcoholic beverages
- Refined sugar
- Salty foods
- Sugary beverages
- Fried foods
- 6. Try to get enough sleep
It can be challenging to sleep well with a new baby. On the other hand, sleep deprivation can hurt your weight loss efforts. According to research, new mothers who get less than seven hours of sleep every night are more likely to gain pregnancy weight. That happens because the body produces certain hormones to keep you going when you’re exhausted. These hormones can cause your metabolism to slow and make you crave unhealthy sugary foods. Try napping while the baby sleeps, or enlist the assistance of friends and family if necessary.
- 7. Drink water
Drinking plenty of water is essential for anyone attempting to lose weight. Choosing water over a 20-ounce sweetened drink can also save you 240 calories. Drinking water may improve your sense of fullness and stimulate your metabolism, resulting in weight loss. Staying hydrated is even more critical for breastfeeding mothers to replace fluids lost during milk production.
Drinking eight 8-ounce glasses or two liters is a typical recommendation from health authorities. The 8/8 rule makes this simple to remember and can help you lose weight and stay hydrated. Women who are exercising or breastfeeding vigorously, on the other hand, may require more. As for recommendations, plain water is best, but unsweetened sparkling water can add some variety on occasion.
- 8. Don’t be afraid to ask for help
Being a new parent can be a challenging and time-consuming role. Stress can be overwhelming, and one in every nine new mothers suffers from postpartum depression. While losing weight after pregnancy is essential, it should not cause undue anxiety and stress. Making small changes that you can stick with over time is critical.
Don’t be afraid to seek help if you’re feeling depressed or anxious. Ask family and friends for help around the house or with making dinner or watching the baby for a few hours so you can rest or work out.
- 9. Avoid comparing yourself to other mothers
Every woman is unique, and some mothers may find it easier to exercise after giving birth. If you eat healthily and exercise regularly after giving birth, you’ll lose the extra pounds sooner than later.
Don’t be discouraged by magazines showing celebrities getting back in shape just weeks after birth. Do what’s best for your body and your baby, and the weight will fall off. Real postpartum bodies may not always return to their pre-baby state, which is fine as long as you are healthy.
It may appear challenging to lose weight after having a baby, but following these tips can quickly help you get that ‘hot bod’ back. If you already lead a healthy lifestyle, chances are you won’t need to make any radical changes to regain your pre-baby form. Just don’t get too caught up in taking care of your baby that you become THAT mom who’s always in a F’ed up condition. Instead, listen to your body, rest, exercise often, and eat healthily – which is all you need to change your body for the better.