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Effective Tips to Lose Baby Weight After Pregnancy: For many women, achieving a healthy weight after pregnancy can be a struggle.
It can be stressful taking care of a newborn, adjusting to a new routine and recovering from childbirth.
However, it is important to return to a healthy weight after delivery, especially if you plan to become pregnant again in the future.
This app looks at the best evidence-based methods you can use to lose postpartum weight fast.
What Is Baby Weight?
The Institute of Medicine recommends that women within a healthy weight range gain between 25–35 pounds (11.5–16 kg) during pregnancy.
This weight gain consists of the baby, placenta, amniotic fluid, breast tissue, more blood, uterus enlargement and extra fat stores.
The extra fat acts as an energy reserve for the birth and breastfeeding.
However, excess weight gain can result in too much fat. This is what people generally refer to as “baby weight,” and it’s very common. Nearly half of women gain more than the recommended amount of weight during pregnancy.
The consequences of keeping this excess weight include:
• Increased risk of being overweight.
• Heightened risk of diabetes and heart disease.
• Greater risk of complications in later pregnancies.
• Higher health risks for women with gestational diabetes.
The following list provides evidence-based tips to help you lose the extra pounds.
Be Realistic
Depending on how much weight you gained during pregnancy, it is realistic to expect that over one to two years you may lose around 10 pounds (4.5 kg). If you gained more weight, you may find you end up a few pounds heavier than you were pre-pregnancy.
Of course, with good diet and exercise, you should be able to achieve any level of weight loss that you desire.
While the amount of weight you lose after giving birth may vary, the most important thing is that you return to a healthy weight range.
Don’t Crash Diet
Crash diets are very low-calorie diets that aim to make you lose a large amount of weight in the shortest amount of time possible.
After delivering a baby, your body needs good nutrition to heal and recover.
In addition, if you are breastfeeding, you require more calories than normal
Count Your Calories
Counting calories can help you work out how much you are eating and where any problem areas in your diet may be.
Moreover, it can help you ensure you are getting enough calories to provide you with the energy and nutrition you need.
You can do this by keeping a food diary or even just taking pictures of your food as a reminder of what you have eaten
There are also many helpful mobile apps that allow you to track what you eat throughout the day
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