Weight gain in pregnancy is healthy and natural, but many women crave to return to their pre-pregnancy bodies. But you need to exercise caution when losing your baby weight. Just as it’s best to put on weight slowly and steadily during your pregnancy, you need to be slow and steady in losing weight after your pregnancy.
If you started out at a normal weight and gained the 25-35 pounds your doctor probably recommended, it shouldn’t take you more than a couple of months to get back to your pre-pregnancy weight if you watch what you eat and exercise.
If, on the other hand, you were overweight before your pregnancy or you put on more weight than your doctor advised, it could take much longer – up to a year – to get the weight off. Any baby weight you don’t take off could stick with you for a long time.
When to Start?
It is recommended that you should wait for 2 to 3 months after giving birth to your baby and after that you may start following some vigorous exercises with healthy low fat diet. But you should not go for fast weight loss plans rather you should consult your health professional for a healthy weight loss plan. You should aim to lose 1 pound per week and continue to focus on taking nutritious diet and exercise.
Required Duration for Weight Loss After Pregnancy To Regain The Shape
The duration of weight loss depends upon how much weight you gained during your pregnancy. The average weight gain in most women is approximately 25 to 35 pounds; out of which 12 to 14 pounds is typically lose while delivery leaving behind 12 to 21 pounds of weight. These 12 to 21 pounds can easily be lost within 6 to 8 months after the first 3 months of recovery. So if you gained 50 pounds then it will take approximately 10 months to regain your pre-pregnancy shape. However, this is just an example so do not take these figures too factually
Guidelines for Weight Loss After Pregnancy
Below is a list of few effective guidelines which may help you to lose weight faster:
Breast-Feed Your Baby
The first good way to weight loss is breast feeding. One of the main reasons of your weight gain during pregnancy is to help store the caloric energy it takes to breast feed your baby and that is about 200 to 500 extra calories per day. And if you breast feed your new born baby; you will be producing 850ml of breast milk per day. So, you should follow a diet plan suggested by your doctor as well as take advantage of losing calories in the natural way.
Do Regular Exercises
Exercise is highly recommended and it should be start immediately after returning home. But it does not that you start vigorous exercises; rather you should start with easy and gentle exercises such as walking, swimming or yoga. It is a good idea to consult your physiotherapist or doctor so that he can explain you the benefits of exercise; which include physical and mood benefits and also it will not interfere with your breastfeeding. Your doctor would advice you an exercise program and it will be your responsibility to stick to that. You may enroll the company of your spouse, mother or any friend.
Start slowly and Regularly
It is recommended that you should start slowly with a 10 minute exercise and then gradually increase it. You should keep a limit of approximately 30 minute on your exercise time but in case of any sign of dizziness or short of breath you should immediately cease it.
Work Out at Home
There are many after pregnancy exercises can be carried out at home such as yoga. Most women took yoga classes before or during their pregnancy; if you are one of them then put on some relaxing music and start those exercises.
Pelvic Floor Strengtheners
Kegel Crunches is a good way to tighten up your vagina after the birth of your baby and the best thing is that you can practice these virtually anywhere. What you have to do is simply tighten up the muscles of the vagina just as you do while trying to interrupt the flow of pee and then count to five. This increases the circulation to the pelvis as well as tightening the muscles.
Go For a Walk
The best and most easy form of exercise is “walking”. It is so simple; all you need is a comfortable pair of shoes! You may also take your little bundle of joy along with you.
Eat Properly And Healthily
Besides exercising, a healthy diet is the best way to lose those extra pounds you gain during pregnancy. You should concentrate on nutrition and not only on weight loss. So, consult your health professional so that he can advice you about the nutrition and healthy foods that are important for you and your new born baby. Eating properly and healthily provides enough calories and nutrients to your body; giving you the energy and nutrition required by your body after pregnancy. The American Medical Association recommends a “nutritionally sound” diet for women after pregnancy which includes:
- A low fat diet
- A diet full of vitamins and minerals
- A high fiber diet
However, you should avoid the two types of food or they will make you fat and unhealthy:
- junk food
- crash diet