One of the major challenges you may have to deal with post-pregnancy is excess body weight. Indeed, over 85% of mothers end up with at least 3 kg of extra body weight that they did not have prior to pregnancy.
Maintaining the extra body weight post pregnancy can be a cause of serious health complications. It puts you at risk of developing heart disease, hypertension and gestational diabetes among other health problems. Losing weight post pregnancy, therefore, becomes very necessary.
How do you lose weight post pregnancy considering that you have enough to deal with in taking care of your baby? It is very necessary that you manage your time in the best way that you can to do what you can do to shed off the extra weight. The following are 10 ways you can adopt to lose weight post pregnancy in a healthy way.
Engaging in physical activities is one sure way of losing weight post pregnancy in a healthy way. You need to go to great length to spare at least 30 minutes to engage in physical exercise. This does not necessarily mean going back to the gym. It can be as simple as walking around the block, swimming and performing aerobic exercises indoors. You need to make this a routine ever day to help reduce your body weight.
2. Exclusive Breastfeeding
According to a research study report that was published in The American Journal of Clinical Nutrition in 2008, exclusive breastfeeding helps you burn at least 500 calories on a daily basis. According to the report, women who breastfeed exclusively lose the extra body weight in a gradual and healthy way without putting their ability to produce enough breast milk at risk. It is important that you resort to exclusive breastfeeding so long as you and your baby are in good health as one of losing post pregnancy weight.
3. Manage Stress
The fact that over 75% of women who give birth suffer stress at different levels makes it necessary that you manage stress as one way of losing weight. Unknown to you, the worries that you have including worries about your newborn baby forces your body to release stress hormones, causing irritability and general body weakness. The hormones also make it impossible for you to lose the extra weight. Indeed, being stressed after giving does not only maintain your existing weight but encourage weight gain. Managing stress goes a long way to help your body lose weight naturally.
It is simply impossible to sleep for eight hours straight with a young baby around. Lack of enough sleep affects your metabolism. It also works to hinder any weight loss process. Consider having someone around to help with the baby as you get down to have uninterrupted sleep as one way of losing weight post pregnancy.
One great way of losing weight post pregnancy is to remain properly hydrated. This is the period when you need to ensure that you drink at least eight glasses of water per day. Not only will you detoxify your body; you will also improve your metabolic rate, which is good for weight loss.
6. Early Eating
Eating early instead of waiting for your regular meal time can go a long way in helping to cut down on extra body weight. Consider having breakfast at the usual time. Have your lunch and dinner two hours before the usual meal time. You also need to consider having a cup of milk during the night when your baby wakes you up. Doing so helps to enhance your metabolic rate, which helps to reduce your body weight.
7. Low-Calorie Foods
The post-pregnancy period is not a time to stick to your regular diet. This is the time to cut down on high-calorie foods that only serve to increase your body weight. What your body needs at this time is good nutrition to help your body recover and to produce enough breast milk. Switch to low-calorie foods rich in vitamins, minerals, omega-3 fatty acids, and fiber.
8. Eat Vegetables
Eating a lot of fresh vegetables post pregnancy is a great way to cut down on extra body weight. You particularly need to eat such dark green vegetables as spinach, broccoli, and kale. These contain vital vitamins, trace minerals and other nutrients that help your body to burn extra calories in a healthy way.
9. Eat High Protein Foods
You seriously need to eat grains including beans and rice as one way of eliminating post pregnancy weight. High protein foods provide your body with zinc, vitamin B6, and B12. Most importantly, high-protein foods reduce your appetite in addition to reducing the mass of fat in your body.
10. Fruit Juices
In addition to drinking at least eight glasses of water every day, drinking a glass of fruit juice every day goes a long way to help your body reduce post pregnancy weight. Consider drinking juice of different fruits daily to get the nutrients that will enhance the burning of calories in your body.
These are no doubt healthy ways of losing weight post pregnancy. They are also good for your baby health because the foods you will be eating contain all the nutrients that your baby needs to proper growth and development.