Now that you are no longer pregnant, you might be very eager to get back to shape. Though it is not an easy task to lose weight post pregnancy, you can follow certain tips by following a specific post It pregnancy diet plan. If you want long term success then you should keep these tips in mind.
Post Pregnancy Diet – Dietary Tips to Lose Weight Post Pregnancy
Here are some of the simple tips for you to follow to lose weight post pregnancy:
Never start dieting too soon
- After labour and delivery, your body needs certain period to recover.
- Give at least a six week time, once you finish your post-partum check-up, which will be for six weeks.
- One more thing is that you are breast feeding and you should wait till your baby is 2 – 3 months.
- If you start dieting immediately after the delivery then it can delay the process of healing and recovery.
- If you are a nursing mother then it can affect the milk supply.
- All you need to have is a bit of patience to give your body a chance to work and then you will be surprised to see the amount of weight you lose naturally.
Be realistic about weight loss Post Pregnancy
- You should be realistic and always keep in mind that you may not be able to return to the pre-pregnancy shape.
- Many women have some changes after delivery like slightly wider hips, softer belly and an increased waist line.
- So, you need to make your mind saying that you may not get the exact shape back but that does not mean that you do not exercise.
Exercise is the Magic Pill
- There is no magic pill to make you lose weight and the only magic pill is a healthy diet with regular exercise.
- Regular exercise along with a healthy diet is the only healthy and best way to shed the extra pounds.
- Keep in mind to exercise while trying to lose weight to make sure that you are losing fat and not muscle.
- If you are ready to begin with the weight losing programme then start by eating very less.
- Become active by taking a quick walk with baby in the stroller.
Lose weight slowly
- Do not go for a restrictive or a strict diet because a woman needs 1,200 calories a day to stay healthy.
- A normal nursing woman needs 1,500 to 2,200 calories everyday to prevent mood swings, to keep up the energy and nourish both you and the your baby as well.
- If you are breastfeeding then see that you lose weight slowly because it can reduce the milk supply.
- The other effect is that too rapid weight loss can release certain toxins stored in the body fat, which mixes into the bloodstream and milk supply.
- Some of the toxins that enter the bloodstream are environmental pollutants like heavy metals mercury and lead, solvents and dioxins.
- You can lose weight slowly by slightly decreasing your food intake or by increasing the activity level.
Eat up – and take your time
- It is hard to find time to eat with a new baby and schedule but if you skip meals then it is going to help you in losing weight.
- You can opt for five to six smaller meals than going for three larger meals.
- An example of small meal is half a sandwich with a fruit, some carrot sticks and a glass of milk.
- Remember not to skip your breakfast as it keeps you energised and active throughout the day but if you skip then you feel famished and tired.
- According to the National Weight Control Registry, 78% of dieters eat breakfast daily and this tallies the success rate as well.
- Take your time and slow down if possible as it helps you to notice whether you are full and you may be less likely to overeat.
- Be choosy about foods and drinks
- Researchers have proved that if you consume low fat dairy products and milk and prefer whole grain products like whole grain cereal then it can surely help you to lose weight.
- Other foods like fruits and vegetables like oranges, apples, berries, jicama, carrots and red pepper strips can be consumed for healthy snacks.
- You can make veggie or fruit smoothies, use sauces made from pureed vegetables or add shredded carrots to your sandwiches.
- Look for fat free dairy products and choose baked or broiled foods rather than fried ones.
- Limit the intake of sweets and remember that fat is also an important nutrient and so, do not eliminate it completely from your diet.
- Include some good fats rather than bad fats to help you stay full, which keeps you away from overeating carbohydrates.
- The best fats are mono and polyunsaturated fats like olive oil, olives, canola oil, avocado, nuts, seeds and fatty fish such as salmon.
- Avoid saturated fats that are found in dairy and meat products.
- You will be surprised to know that there is huge amounts of calories hidden in certain juices, coffee drinks and soda.
- So, watch out what you drink and eat as well.
Daily food plan for healthy post-baby weight loss
- The food plan should be made according to the calories needed by every individual to cut down on the calories. For example a breastfeeding mother needs 2,200 calories.
- The individual calories needs may depend upon their metabolism, weight and activity level and the amount of breastfeeding.
So all you have to do is watch out what you eat and drink and remember to follow these simple tips post pregnancy to lose weight.