Weight Gain during pregnancy is absolutely normal . On an average a woman gains 10–12 kg during the entire span of pregnancy. Although the weight gain varies from woman-to-woman depending upon body type, eating pattern and severity of nausea and vomiting. A slow and steady rate of weight gain is considered ideal.
While its natural to put on weight during pregnancy it becomes really difficult for most to lose weight after it. Post pregnancy weight gain is a cause of concern and depression among many women but according to experts a woman should concentrate on eating healthy food for the first three months instead of weight loss. This is to ensure that new born gets complete nutrition and also to avoid nutrient depletion from the mother’s body which might lead to other complications later like osteoporosis, caused by deficiencies.
Here are some tips to get post pregnancy weight loss in a gradual but healthy way after you & your body are ready to get started:
Breast Feeding: Breast feeding is great not just to provide nutrition to your baby, but also for you to lose weight. Breast feeding is the reason why fat is accumulated in the mammary glads. As the mother uses stored nutrition from her body in the form of milk to feed the child not only does it is very extremely healthy for the baby but she also uses up the fat cells during this process burning calories & working towards getting back to the pre-pregnancy weight. So remember the more you prolong your baby’s dependency on the formula the better it will be for both you & your child.
Post Pregnancy Diet Plan: The body needs time to recover from the stresses of labor, delivery and the hormonal changes in the body. Dieting soon after giving birth can delay the recovery and make one feel more tired, low in energy and some cases also lead to deficiencies in the body. It can also have adverse effect on milk production thus affecting the baby’s health. During breast feeding the mother’s nutritional demands are higher not only in terms of calories but also minerals like calcium, so diet except for that prescribed by the doctor is not at all recommended. Read more
Celebrity moms like Nicole Kidman and Heidi Klum- who lost all their pregnancy weight soon after delivery should not be good examples for post pregnancy weight loss. Post pregnancy, specially for breast feeding mothers, its important to ensure that you get appropriate nutrition, so that you can support yourself and your baby. Read on to understand..
At Fitho, we recommend healthy weight loss to be about 0.5 to 0.75 kg per week. To lose one pound per week, you need to create a deficit of 500 calories per day (either through diet or exercise). To reduce 500 calories from your daily calorie budget is not easy, so we recommend going on a proper post pregnancy weight loss plan, that will help you plan weight loss in a healthy way.
We don’t recommend crash diets at all. Besides being unhealthy for everyone, its worse for new mothers and their babies, since it deprives your body of basic nutritional requirements, affecting your health and that of the baby. The Institute for Quality and Efficiency in Health Care recently stated that mothers should take up to 1 year to lose their pregnancy weight. So, don’t hurry the weight loss. So, here are weight loss tips for post pregnancy:
Breast feed- Yes, breast feeding is great not just for your baby, but also for you to lose weight! It provides essential nutrients for the baby, and since its providing it from the mother’s body, it increases your calorie expenditure, thus helping weight loss!
Manage your diet- Before the baby was born, many mothers can eat whatever. But once the baby is born, if you want to lose weight, you need to watch your diet. Don’t underfeed yourself, but watch what you eat.
Exercise- As your strength returns, try to get some light exercise. As you build up strength and stamina, increase the duration and intensity of your exercise. Ensure that you get a customized exercise plan, so that you don’t overexert your body. Building some muscle will help you look toned as well, since muscle fiber is dense and helps burn calories and thus lose weight. See how Tanya lost her pregnancy weight.
After your pregnancy, it is important to lose weight the healthy way- get on a proper post pregnancy weight loss plan.