Losing weight after pregnancy

Losing weight after pregnancy

Having a baby changes your life -- it also changes your body. You may be surprised by some of those changes if you're a new mom, wondering why it takes so long for your belly to shrink, how to lose the baby weight and whether your body will ever be the same. For most women, there are few experiences more beautiful than that of becoming a mother. But where there is immense joy on the one hand, there is persistent worry on the other about the oodles of weight gained during, and in some cases after, pregnancy. No doubt, “How to lose pregnancy fat?” is a common refrain of newbie moms!

One of the first thing new moms notice after having a baby is the fact that they may still look several months pregnant for awhile after giving birth. This is absolutely normal. Remember, you had a baby in there for nine whole months. From the moment you give birth, your body starts working to shrink your belly back to its pre-pregnancy state, or something close to it, but it's a slow process. It takes about four weeks for your uterus to contract to its normal size, and many women will lose about 8 to 20 pounds during that first two weeks as the body gets rid of all that extra fluid.

It will also take time for your hips and pelvic area to shift back to their pre-pregnancy state, so it's normal for things to be out of whack after giving birth.

With your hormones still volatile, and your little one making seemingly unending demands on your time and energy, losing the baby fat can appear to be a daunting task. The good news, though, is that it is not as difficult as you may have assumed.

Load up on "super foods."

When you're a new mother, your body needs maximum nutrition, especially if you're nursing. Choose foods that are heavy in the nutrients you need and light in calories and fat.

Fish is one of these "super foods" because it's packed with DHA, an essential omega-3 fatty acid that helps your newborn develop a healthy brain and nervous system. The best sources of DHA are cold-water fish such as salmon, sardines, and tuna (stick to canned light tuna because albacore tends to be high in mercury).

Milk and yogurt are also super foods because they're high in the calcium you need to keep your bones strong. And don't forget the protein. Lean meat, chicken, and beans are low in fat and high in protein and fiber. They're good for you, and they'll keep you feeling full for longer.

Breastfeed.

Whether breastfeeding can actually help you lose weight is still up in the air -- some studies find that breastfeeding exclusively can help you return to your pre-baby weight faster, while others find no difference in weight loss between women who breastfeed and those who bottle feed.
What is for sure is that breastfeeding is good for your baby, boosting immunity and providing a number of other important health benefits. And nursing exclusively lets you add about an extra 300 calories a day to your diet (you can add slightly more calories if you have a really big eater or twins). Just make sure that if you do breastfeed, you don't use it as an excuse to eat whatever you want. Part of the weight you gained during pregnancy was on account of your body storing up fat to help you lactate. When you breastfeed your child, you burn some amount (actually, a handsome amount of 500-700 calories) of those accumulated calories a day. This means that you can return to a bit of your pre-pregnancy figure just by feeding your child on breast milk. Isn’t that another great reason why you MUST breastfeed your baby?
How to lose pregnancy fat: Water
Much of the weight gain and swelling that happens during pregnancy is because of water retention. The best way to do away with this water weight is to drink a lot of water. By keeping yourself hydrated, you tell your body that it does not have to hoard water and so it can eliminate the excess water.

Another way to bring down water retention is to reduce your salt intake. Take only as much salt as is recommended for everyday consumption and avoid indulging in chips, canned soups and other such packaged foods that have pre-added salt. If you're drinking enough fluids, your urine should be relatively clear, and you should be going to the bathroom about every three to four hours.

Don't diet.

It may sound strange, but going on an official "diet" could derail your post-pregnancy weight loss goals. Feeling deprived of your favorite foods while you're already stressed out by your new role as mom could actually cause you to gain weight,
If you go back to eating healthy and eating for your hunger, most women find that the weight comes off pretty naturally. Eat around 6 small meals in a day instead of having 3 big ones. This will help you avoid spikes in your blood sugar levels. In other words, you will have fewer hunger pangs, and as a result you will be able to stave off the temptation to reach for high-carb or high-fat foods every now and then. In case you still experience hunger pangs, keep healthier options handy and remind yourself that you have unwanted fat which you are trying to get rid of.
Instead of dieting, experts  recommends eating a well-balanced variety of foods. Keep different snacks in the house to keep you from feeling hungry and give you energy throughout the day. Apple slices, carrot sticks, and wheat crackers are all good for noshing.
No matter how much you want to lose weight, try not to dip below 1,800 calories a day, particularly if you are breastfeeding. The U.S. Department of Agriculture's MyPyramid site can help you design a personalized eating plan based on your age, activity level, and weight loss goals. The site even has a special section for breastfeeding moms.
E. How to lose pregnancy fat: Exercise

Some women tend to feel completely put off at the mere mention of the word “exercise”. Others in their zeal to lose their pregnancy fat fast exhibit an enthusiasm bordering on folly. Wisdom lies somewhere in the middle.

Having just undergone a process that shakes up your whole body, it is neither advisable nor feasible to jump into an intensive exercise regime. A few days after delivery or whenever you feel ready, begin with light forms of exercise like strolling and stretching. And this, only if you had a normal delivery. After a week or so, you can start to take slow-to-moderate 30 minute walks three times a week. As you feel stronger, you can start walking more frequently. If you had a c-section, the best thing to do is to seek your doctor’s advice.

Pregnancy fat is not as difficult to burn as most women think. A bit of awareness and some determination is all you need to get back into shape. If you could endure labor pains, you can certainly do this too!

Get some sleep.

It may seem impossible to get a full eight hours of sleep when you have a baby summoning you like clockwork throughout the night, but being sleep deprived could make it harder for you to shed the baby weight. In one study, new moms who slept five hours or less a night were more likely to hold onto their extra pregnancy weight than women who slept seven hours. When you're tired, your body releases cortisol and other stress hormones that can promote weight gain. "Also when you're exhausted, you don't feel like taking good care of yourself," Johnson says. "You're less likely to choose healthy food. You're more likely to grab something through a drive-through. You're also less likely to get physical activity."
Your friends or family members may have told you to "sleep when your baby sleeps," and that's good advice. Catch as many naps as you can during the day and go to bed early -- at least until your baby starts sleeping through the night.