Weight Loss After Pregnancy (It Is Possible)

Gaining weight is an inevitable part of pregnancy—it just comes with the territory. However, what is not a certainty is keeping the extra weight on permanently. The extra pounds that came on so easily from frequent indulgences of pregnancy cravings can be shed healthfully and painlessly.

When striving for weight loss after childbirth, it is important to keep in mind that conventional dieting is neither necessary nor recommended. The months following delivery mark a very demanding time in a woman’s life. Access to sufficient energy and nutrients from food is crucial for both mother and her breastfeeding baby. In any case, most diets are not a good strategy for weight loss as they have the potential to slow down our metabolism as well as setting us up for intense cravings or binges due to calorie restriction. Instead, by following the recommendations below, most women may achieve the weight loss they desire without any added stress to their lives.

Breastfeed

If you are physically able to breastfeed, it is recommended to do so—for the benefit of mom and baby. Breastfeeding burns approximately 500 extra calories per day, allowing women to lose weight while nourishing their babies. Many new moms speak of being able to eat more than ever while still losing weight. There are many other great reasons to want to breastfeed your child aside from weight loss, but this point is definitely a bonus.

Smaller More Frequent Meals

Rather than eating all of your food in two or three larger meals, try to spread out your energy intake throughout the day. Eating this way will allow you to facilitate digestion by not overloading the system with too much food all at once. As well, it contributes to dietary thermogenesis—the process by which your body burns more calories through heat production after eating. The habit of nourishing your body regularly will also help you to avoid the strong hunger pangs that often lead to unhealthy bingeing.

Eat Upon Waking

To rev up your metabolism and increase thermogenesis, it is important to eat breakfast within 30 to 45 minutes of waking up. If you regularly don’t eat upon waking, you risk having your body go into starvation mode—the process in which it holds onto food and calories for what it believes is future survival. Contrary to popular belief, eating breakfast and eating regularly can help you to lose weight.

Avoid High-Sugar Foods

The consumption of sugar is closely tied to weight gain as it increases the amount of insulin that is released by the pancreas. Insulin is a fat storage hormone and its release should be minimized. For increased weight loss, avoid foods such as candy, chocolate, pop, baked goods, most commercial cereals, flavored yogurts, ice cream, and even fruit drinks and juices.

Eat Protein

By including protein in your meals and snacks, you will be able to better balance blood sugar levels. This will help to prevent blood sugar level spikes that can cause extra insulin to be released, contributing to fat storage. Examples of good protein sources are lean meats, smaller wild fish, eggs, legumes, nuts, and seeds.

Keep a Food Journal

Writing down what you eat on a daily basis can also help you to lose weight. According to a study from Kaiser Permanente's Center for Health Research, people who record their food intake have a much higher success rate of losing weight. Food journaling works because it helps to bring awareness to one’s eating habits allowing people to clearly see what they are doing wrong.

Prepare Your Own Foods

Due to the many demands of having a small baby, most new moms are often sleep deprived and exhausted and the idea of cooking may seem about as appealing as trying on bathing suits. Yet having access to healthy, natural, and good quality food is critical during this period as it can help you in your weight loss efforts.

Many of the prepackaged foods found in supermarkets or those eaten in restaurants are simply not healthy enough and potentially contain ingredients that can impede weight loss such as MSG, trans fats, high-fructose corn syrup, and sodium. By taking the time to prepare your own meals at home, you can be confident that the contents are of a decent quality.

Include Adequate Fiber

Fiber is an important component of any weight loss program because it helps to ensure that your digestive system is working optimally. For health and weight loss, it is essential that the body rid itself of waste material in good time. Fiber helps to accomplish this by moving unusable and indigestible material through the colon and ultimately out of the body.

Fiber helps to encourage weight loss by making you feel full faster and longer, decreasing the quantity of food that you may normally consume. Good fiber sources are whole grains, fruits, vegetables, and legumes. Strive to get at least 25 grams of fiber in your day. The average person only gets about 11 to 12 grams.

Stay Active

Getting out of the house with a newborn requires a great deal of effort, but don’t let this stop you from exercising. After you have given your body ample time to recover from the arduous task of childbirth, begin to participate in activities that will get you moving. Walking is a simple and good place to start; all you need are comfortable shoes and a stroller. There are also a range of new fitness classes that have sprung up all over the continent that cater specifically to new moms, such as mommy and baby yoga, salsa babies, and cardio and weight classes. Research your local listings for the options available in your area.

Although many new moms are eager to get back to their pre-pregnancy weight as soon as possible, a more realistic goal is to allow six to 10 months to do so. However, if despite your best efforts to eat well and exercise adequately you haven’t returned to your pre-pregnancy weight after one full year, it would be wise to consult with a health care practitioner to rule out any health issues such as thyroid abnormalities which can often follow pregnancy.