Weight during pregnancy - Why to lose weight after Pregnancy?
The normal average weight gain during pregnancy is between 25 to 35 pounds. During the birth, mothers shed about 12.5 to 14 pounds, leaving about 12 to 21 pounds of excess weight to be lost.
How to Lose Weight after pregnancy?
Breastfeeding may assist you to lose weight, at least during the 12 months after giving birth. According to the American College of Obstetricians and Gynaecologists, the process of breastfeeding releases a number of hormones into your body which helps your uterus to return to its pre-pregnancy size and shape.
The amount and quality of food you eat after giving birth has a big impact on your weight and health. The same applies to exercise, so long as you don't overdo it (always consult your doctor before starting).
Look after your body -
Your body has just undergone enormous strain. In addition, your new arrival means you are going to need all the energy you can get. So make sure you eat properly and maintain your health.
Eat properly -
The American Medical Association has stressed the importance of eating a diet that is nutritionally sound: i.e. a diet low in fat (not fat-free), nutrient-dense (i.e., full of vitamins and minerals) and high in fiber. This applies to all new moms, regardless of weight. The two biggest mistakes you can make is (a) Start eating junk food, or (b) Go on a crash diet. Either action is guaranteed to make you fat and unhealthy.
Losing weight after Pregnancy - Quick tips
Take your baby for a daily walk in a stroller or baby carrier. If you prefer to jog, use a jogging stroller designed for infants. Lay your baby next to you while you stretch on the floor. Hold him or her in your arms and dance to your favorite music.
Share the preparation of food with your partner.
Remember to drink plenty of water before, during and after each workout. Stop exercising immediately if you experience pain, dizziness, blurred vision, shortness of breath or a sudden increase in vaginal bleeding. These may be signs that you're overdoing it.
Try not to be tempted by empty-calorie-foods like ice-cream, popcorn and other highly processed snacks.
Talk to your doctor about a gentle return to physical exercise.
Do not fret about weight loss or regaining your figure. If you focus on eating healthily, your body will respond by losing any excess weight.
Work Out at Home - There are many exercise routines perfect for the post birth period that can be performed at home. Yoga exercises are perfect for in-home working out. If you took yoga classes before or during your pregnancy, put on some relaxing music and practice those exercises.
Focus on fruits, vegetables and whole grains. Foods high in fiber — such as fruits, vegetables and whole grains — provide you with many important nutrients while helping you feel full longer.
Healthy Weight Loss Through Healthy Eating - Next to exercising, a healthy diet is the best way to lose your pregnancy pounds. Focus on nutrition, not on weight-loss diets! If you're breastfeeding, your baby's nutritional needs outweigh your need for a slim body.
Avoid temptation. Surround yourself with foods that are good for you. If junk food poses too much temptation, keep it out of the house.
Break it up. Exercise in short sessions throughout the day. As your stamina improves, gradually increase the length and intensity of your workouts.
Last but not the least, expectations should be set to realistic goals. We are only human. Rapid weight loss will not stay off, but rational weight loss (1-2 pounds a week) can stay off.