How to Lose Weight Postpartum Without Crazy Diets or Exercise

Bouncing back to your pre-pregnancy body, a la the ‘A’list’, may be your one wish post the birth of your child. But while you may think that celebrities do it magically, the real picture is completely different.

Although losing the extra weight and working at getting your pre-pregnancy body back is important to stay fit and healthy, getting into rigorous diets and punishing workouts will only be stressful to your recovering body leading to various complications in the future.

With the demands of new motherhood, baby feeding and lack of sleep, taking care of your postpartum body should top the list of priorities not fast weight loss. Here’s we how we can lose the postpartum weight gradually and in a healthy way.

POSTPARTUM DIET

The biggest question on your mind will be on how to zero down on the right diet. For starters, you are required to consume around 1800 to 2000 calories a day, if you are breastfeeding your baby. If you cut down on calories at this point, it will not affect you but your baby, as the milk quality will be altered. Hence, follow an approach which helps you cut down on a few pounds without limiting the necessary food intake. In the first few weeks post-birth, your body needs ample energy and calories to recover and for breastfeeding. However, breastfeeding burns a lot of calories and mothers end up losing a lot of pregnancy weight, in the process. 

In case you are not breastfeeding your child, then start by losing no more than a pound each week. But remember pregnancy takes a toll on your body, especially depriving you of a lot of essential nutrients. So be rest assured that post the birth of your baby, you will have a lot of rebuilding to do, in order to get your body back to the usual nutritional level.

According to What To Expect, “Many factors have been proven to affect your weight loss journey — including your age (your metabolism slows down by about 2 percent every decade after age 25, so you burn fewer calories at rest as you age), your diet (when you eat more protein than carbs and eat larger meals earlier in the day, your body burns more calories and works more efficiently), activity level (the more you move, the more calories you burn), and your natural metabolism, which is determined by your genes.”

POSTPARTUM EXERCISE

Exercising is a good activity to keep your body in good health. While going on a diet is a strict no post your delivery, it is highly recommended to start exercising. Exercising does not only help in retaining your pre-pregnancy weight, but helps in increasing stamina, and reduces risk of postpartum depression. The American College of Obstetricians and Gynecologists has also started promoting exercise as an important activity for good health for new mothers.

You may feel raising a baby is an exercise in itself, and it is true to an extent. If you are a busy mom with little time to spare for herself, take your baby for a stroll. This way you are bonding with your baby and simultaneously exercising. Plan activities that you enjoy like swimming, jogging, yoga or cycling and schedule it accordingly if you cannot hit the gym daily. Doing these activities can also help you socialise and meet other mums, making it a win-win situation for you. But before you start any physical activity, consult your doctor first.

POSTPARTUM WEIGHT LOSS

You may be doing your best to shed those extra pounds you gained during pregnancy through healthy eating and an active lifestyle. However, every woman is different, and you will not be losing weight in the same manner as your friend or your mother did, post-birth. Many factors come in play, in the process of losing weight, like the age of the mother, the amount of weight gained during pregnancy, metabolism, etc.

Being realistic about these factors will help you understand the pace of your body and its ability to shed those extra calories. On average it will take about a year or two to regain back to a healthy weight. Because it took you nine months to gain that weight, so give your body enough time to shed it. Returning to your exact pre-pregnancy body is not possible, as pregnancy alters your bodies with lasting changes like large waistline, loose belly or wide hips. So, make a realistic weight loss plan, to help your body revitalise and recover from the pregnancy.

The thought of getting back to your normal weight is motivation enough to lead a healthy lifestyle. A healthy weight range will be beneficial for your health and also for your future pregnancies. Staying active will help you as a new mom to face the challenges of raising a baby while spending quality time with them and decreasing the risk of any postpartum depression. Stay Healthy and Happy!