Pregnancy is a blessed time, which is also associated with certain difficulties. For most mothers, especially if we are talking about subsequent pregnancies, the most difficult task will be to lose the excess weight gained during pregnancy. In this article we will talk about why it is difficult to lose weight after pregnancy and what steps should be taken to achieve it!
Why is it so difficult to lose weight after pregnancy?
There are many things that make it difficult to lose weight after pregnancy. Since you had a baby, your metabolism has slowed down, you may have physical limitations, and you probably feel like you don’t have time for yourself (let alone time to exercise)! Let’s look at some of the causes of weight gain after pregnancy.
First of all, it is about changes in metabolism. During pregnancy, the metabolism increases by about 10 percent to meet the demands of the baby’s development. After giving birth, it takes some time for the metabolism to slow down to its normal pace. The problem is that if you eat the same way you do during pregnancy, this extra fat can increase quickly.
There is also the issue of physical exercise. Physical exercise is important for weight control. However, there are several reasons why exercise after pregnancy is particularly difficult: breastfeeding burns extra calories and makes you hungry, so you have to eat more, which in turn again promotes you gain more pounds. You can not ignore the fact that after childbirth you have much less time for yourself. You devote this time to your child, so it’s no wonder it’s hard to implement exercise into your daily routine.
How long does it take to lose weight after pregnancy?
During pregnancy, you should gain 25 to 35 kilograms. In the first six weeks after giving birth, you can expect to lose about a kilo a week, as you will get rid of retained fluids and extra blood that the body has produced during pregnancy. You will also lose some fat and muscle. This initial weight loss is normal, but that doesn’t mean it will be easy to get back to your pre-pregnancy form. The time needed to lose weight after pregnancy is very different depending on the person and individual predispositions.
How to lose weight after pregnancy, that is, a diet after childbirth
The best way to lose weight after pregnancy is to follow a high-protein diet. The reason for this is that protein helps you burn calories faster and feel full at the same time. When you eat foods high in protein, your body releases more insulin. Insulin is a hormone that tells the body to burn fat instead of storing it. In addition, blood sugar levels are lower, which makes it easier for the body to burn fat instead of storing it.
What to eat to lose weight after pregnancy?
- Protein-rich foods such as lean chicken and turkey, eggs, beans, tofu and fish, such as tuna and salmon, help build muscle and burn fat.
- Foods high in fiber, such as oatmeal, apples, pears, broccoli, brown rice and carrots, make you satiated longer.
- Iron-rich foods such as lean red meats, spinach, lentils, fortified whole grains help prevent fatigue.
- Foods rich in calcium, such as yogurt and fat-free milk, support bones that shrink to pre-pregnancy sizes.
- Vitamin C-rich fruits, such as oranges, help produce collagen for healthy skin
- Foods that contain omega 3 fatty acids, such as salmon, can help prevent or reduce postpartum depression
- Zinc-rich foods, such as oysters, can be helpful in promoting weight loss
- Potassium-containing foods, such as bananas, can increase metabolism.
What not to eat?
First, it’s important to avoid processed meat. This applies to meats such as sausages, bacon, ham, hot dogs and all kinds of cold cuts. These meats contain a lot of fat and are not very healthy for the body.
Another group of foods to avoid is all fried foods. These include chips, potato chips and any other type of food fried in oil. Frying food is a surefire way to gain weight!
Then, you need to stay away from sweets, as they will slow down your metabolism and your weight loss progress will be significantly impeded or stopped altogether. Instead of eating sweets like cookies or ice cream, choose something natural, such as fresh fruit.
The last ingredient you should avoid after pregnancy to lose weight quickly is anything that contains trans fats or partially hydrogenated oils. These ingredients are commonly found in packaged snacks such as crackers and potato chips.
Diet for breastfeeding mothers
Breastfeeding is an important part of your baby’s development, but it’s also a key part of your body’s recovery from pregnancy. Not only do you provide food for your little one, but you also give yourself time and space to get back in shape after the physical hardships of pregnancy and childbirth. To achieve this, it is important that you follow a healthy diet that will support your body’s needs.
Your diet should be low in fats and rich in protein, carbohydrates and fluids. This can be a challenge for busy new mothers, especially if during the day you are the only person responsible for caring for the baby. However, with some preparation and planning, everything is possible to implement. If you want to maximize the supply and quality of milk, consume high-quality protein such as meat and eggs, whole grains, fruits and vegetables.
Exercises after childbirth – when and what kind of activity is indicated after childbirth?
There is no doubt that postpartum exercise is good for both the mother and the newborn. But when can you start exercising and what exercises are recommended? The answer to these questions depends on several factors. The most important factor is whether you gave birth by caesarean section or not. If so, it may take longer to get back to exercise. The incision in the abdomen usually heals within six weeks, and training can be resumed after about 8-10 weeks, however, decisions about this should be consulted with a doctor. However, this does not mean that you should immediately start practicing intense sports such as running or cycling. It also depends on how quickly your body recovers from childbirth and how well you feel physically and mentally. If you have not had a caesarean section, training can usually be implemented after about 6 weeks.
If you were used to playing sports or exercising before pregnancy, it is best to gradually return to physical activity as soon as possible after giving birth. If you were not particularly active before pregnancy, but the pregnancy and childbirth went well, it is a good idea to start with simple exercises recommended by your doctor or physiotherapist.
Walking, swimming and cycling are excellent ways to get back in shape after giving birth. Swimming is an ideal way to strengthen your muscles in the first few weeks after giving birth because it doesn’t put a strain on your lower back or joints. It is best to choose a pool where new mothers can meet for “aqua gym” classes or swim at certain times, which will allow them to exercise at the right pace for them and talk to other women who are in the same situation.
How to lose weight after pregnancy? Practical advice that a young mother needs to know about
- Drink the right amount of water
- Eat regular meals
- Give up alcohol and other stimulants
- Use firming massages
- Give yourself time to regenerate
- Avoid processed foods
- Introduce appropriate supplementation, e.g. BurnBooster or slimming Hai Matcha tea