5 most effective ways you can lose those pregnancy pounds!

lose pregnancy weight

Last Updated June 14th, 2019

You are a warrior, you are a fighter – You are a MOM!

The act of having successfully grown and given birth to a full-fledged human being is undoubtedly overwhelming. You have trodden every path with the utmost concern for yourself and the baby’s health.

Every morsel of food you put in your body and every decision you took during the past 40 weeks have been riddled with apprehensions. With the baby’s coming, a lot of those responsibilities might have decreased. But still, you need to care for your body because it is still recuperating from a massive chain of transformations.

One of the ways you can ensure a healthy recuperation is through healthy loss of those extra pregnancy pounds.

Pregnancy and motherhood, sweet as they may sound, come along with their own set of worries. And getting back to shape just got added to the list of “one of those things all moms have to do”.

But, keeping aside the increased need to look like a runway model, losing those pesky pregnancy pounds should be on your to-do list.

And science has a very good explanation for it.

Why is important to shed those pregnancy pounds?

During the gestational period, you need to consume more nutrition and healthy calories.

Once the baby comes, you still have those extra padding of nutrition (read, fats) accumulated in the body. Now you might be highly motivated to shed those pounds since you want to return to the glorious days of “slim-hood”.

But what should be the real reason behind shedding those kilos?

You need to understand the science behind this so that you employ healthy techniques for losing weight.

Studies strongly indicate that if the pregnancy pounds linger in your body for long, there are high chances these will become a permanent part of your physique.

Such extra weight accumulation is bad news for your health. It gives rise to many chronic ailments in women such as cardiac illnesses and even diabetes.

It is especially harmful to you if you are planning on having more children.

Gestational diabetes and hypertension are the most commonly prevalent conditions. These pose a serious threat to the health of the mother and the future baby.

Now that you know the real reason why losing weight should be a top priority for you, let us see how you can effectively achieve it in a calm and healthy manner.

1. A miracle that is breastfeeding

Just like childbirth, breastfeeding is one of Mother Nature’s miracles crucial to the growth and sustenance of our species. This sole source of nutrition for babies is packed with immunity-boosting substances. Not only that, it provides the baby a lifelong protection against many fatal forms of cancer.

Studies indicate that kids who were breastfed for a longer duration of time reported having higher IQ and better grades in school.

But did you know that breastfeeding has increasing health benefits for the mom too? On an average, breastfeeding burns 330 calories per day. For many women, it can be as high as 600 to 800 calories per day.

This is almost equal to running for 45 minutes on a treadmill at speed of 10mph.

And that is huge!

Things to remember

benefites-of-breast-feeding-01-1

  • Breastfeeding, when done for more than 6 months, aids in natural weight loss.
  • Don’t restrict your diet to anything less than 1600-1800 calories per day.
  • Avoid any form of quick-fix diet to lose weight fast during breastfeeding.
  • Breastfeeding alone shouldn’t be considered as a weight loss technique.
  • Once breastfeeding period is over, gradually cut down calories from the diet. Now your body will not require so many extra calories.

2. Crash diets – A big no-no

It is easy to get swayed by the pictures of moms who revert to their former size-0 figures as soon as they are out of the ER. Don’t even consider that option for yourself.

Think about it, how many days did it take for you to gain all that weight- 9 months, right? Expecting to lose all of it within few weeks or months is an exercise in gross ignorance and foolishness.

Your body needs time to heal and rejuvenate after the childbirth. The internet is teeming with countless “quick-fix” diets by self-proclaimed experts in the field of maternal nutrition.

And yes, there are throngs of gullible new-parents who fall victims to such aggrandized claims.

But are these crash diets good for you? No!

Crash diets send our bodies in a nutrition-deficit state. They slow our metabolism and increase our tendency of accumulating fats. Long-term crash diets can have serious repercussions on your cardiovascular health.

What does it mean for you, as a new mom?

It means that any sudden change in diet can decrease the quality of your breast-milk and is counter-productive to your weight loss plan. By keeping yourself deprived of your favorite treats, you add more to the already existing stress (cortisol alert!!).

And that is a bad news.

So, when it comes to losing pregnancy weight, a gradual and healthy approach beats any fad-diet available on the internet.

Things to remember

  • A rapid weight loss after childbirth can cause a build-up of toxins in your body.
  • Sudden changes in the diet increase stress levels which will make you crave for unhealthy, sugar-rich treats.
  • By no means, you should skip any meals.
  • Crash diets generally cause loss of muscle mass rather than loss of fats.
  • Quick-fix diets leave you drained out of energy.

3. Say yes to Superfoods!

Being a new mom can leave you seriously exhausted and sleep-deprived. Not to mention the hormonal shifts wreaking havoc with your emotions and internal body clock.

To power your way through sleepless nights and a uterus which is in the delicate state of healing – you need superpowers. And the ultimate source of these superpowers comes from feeding yourself with nutrition-dense “superfoods”.

Yes, you heard it right.

pregnancy weight loss

Eat more, if you must, but plan your diet intelligently so that you are consuming healthy calories in a controlled manner rather than binging on empty calories just because “mommy needs a treat”.

Healthy calories are foods which are rich in vitamins, minerals, and other much-needed nutrients.

Empty calories are devoid of these and are dense with saturated fats and sugar.

While an avocado might have the same amount of calories as few Dorito chips, we all know which the healthier option is.

So instead of succumbing to cravings for pastries and cookies try to snack on fresh fruits and vegetables which are loaded with nutrition.

Things to remember

  • Include at least 5 servings of fruits and vegetables in your daily diet.
  • Get your daily proteins from fish, poultry, and legumes.
  • You needn’t drink full-fat milk to produce more breast-milk. Opt for skim milk.
  • Nuts and dry fruits are great options for those mid-day hunger pangs.
  • Eggs, carrots, apples, and home-made peanut butter are great for snacking.
  • Eat more of fish which are rich in omega-3 fatty acids.
  • Instead of 3 big meals- divide your daily food intake into 6 smaller meals to keep your metabolism up and running.
  • Decrease the intake of processed sugar since placental hormones are insulin-resistant.

 4. Walking, yoga, aerobics – Yes to all!

This is a relative no-brainer. We know you are massively sleep-deprived and emotionally overwhelmed. But that doesn’t mean that you should give up on physical exercises altogether.

If you are planning on shedding those extra pounds (which you should), don’t compromise with your health and energy levels.

But before jumping into any extensive (or light) exercise routine, wait for 6 weeks post the childbirth. Those who have undergone C-section might have to wait even longer.

Go out and take a walk around the block.

Get some fresh air.

Even take your baby in a stroller.

But get moving.

Gradually start increasing the intensity and the distance till you don’t feel dizzy and uneasy. Make sure that these steps are done gradually and steadily. Once you get accustomed to the physical movements, try increasing it to at least 100-150 minutes per week. Include few bursts of brisk walking to increase your heartbeat.

Along with walking you can include weight-training in your exercising routine, just be careful of not over-doing it.

Pilates is great for gaining strength in your pelvic floor muscles and abdomen region.

Pilates impact the abdominal region lesser compared to jogging or running and are especially suited for new moms.

And don’t forget Kegels as they help you deal with bladder incontinence that is usually seen in women post-pregnancy.

Lastly, Yoga provides the most holistic form of rejuvenation and post-partum weight loss without putting you at any health risk.

Things to remember

  • Until you get clearance from your doctor, don’t try any exercise routine by yourself.
  • Don’t try to rush things. It can seriously damage your body. Be gradual with your exercise routine.
  • Pelvic floor muscles need extra attention. Practice Pilates and Kegels.
  • Stop the moment you feel nauseated, dizzy, or any form of pain.
  • Abdominal crunches should be avoided.

Get back into your fitness routine and lose those pregnancy pounds with these amazing exercising gears. Say goodbye to flabby belly and love handles.

Highly recommended

Resistance bands

Free carry bag

Yoga set (6 piece)

Pilates ball

5. De-stress to drop those pounds

Stress is an inevitability of pregnancy and early motherhood.

Deep down stress plays havoc with your post-pregnancy body. Any stressful event triggers two distinct hormones in our bodies- adrenaline and cortisol. These hormones, cortisol to be more specific, cause our body to store more and more energy in form of fats. They also tell our brain that we are in a phase of starvation.

The result- you crave more food (such as candies, cakes, and other comfort foods) since binging on those will make us feel better.

The consequence of this stress-hunger-binge eat cycle is that it makes you consume more of empty calories and drive your weight-check out of control.

To successfully fight weight-gain post-pregnancy, it is imperative to keep your stress levels to a minimum.

Things to remember

  • Exercising and meditation are known to release serotonin (the “feel good” hormones) which directly cut back stress.
  • Don’t stress out too much if you are not losing weight. Be patient, you will get there.
  • Treat yourself to spas and few portions of your favorite foods once in a while.
  • Take out some “me” time from your everyday schedule. Do things which make you happy.
  • Involve your partner and other family members in taking care of the baby; don’t try to load up everything on yourself.
  • Sleep when the baby sleeps. Get ample amount of rest.
  • Sleep deprivation can leave you largely stressed out and full of unhealthy food cravings.

Having a balanced approach to pregnancy and healthy lifestyle will ensure that you don’t put your body in any kind of turmoil. Food, diet, sleeping patterns, and remaining stress-free have a major influence on well you bounce back to normal weight.

Unhealthy food choices, such as high-sugar consumption, can spell disaster on your changing body.

Make sure that your diet and lifestyle is focused more on improving your health rather than a race to shed those pounds. Healthy changes to lifestyle will ensure that you don’t gain back those pounds again.

And yes, happy motherhood to you!


TL;DR?

lose pregnancy weight infographic

 

Display this infographic on your website

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Related Posts

Trending Topics

anal sex
Anal Sex : Tips from experts on how to be kinky yet safe Whether it irks you or stokes your fantasies, anal sex has always been an intriguing…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Penis pump: Pump your way out of erectile dysfunction One of the options to treat erectile dysfunction is by the use of a penis…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
Top natural diuretics: The instant benefits you can get from nature’s water pills Since diuretic drugs are known to cause side effects, it is better to choose a…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
Erythritol: A healthy sugar substitute or yet another marketing ploy? Erythritol is a popular choice of a healthy alternative sweetening agent in foods. But how…
Benefits of exercise: Top reasons why you should be sweating it out more in the gym Are you leading a sedentary life and still not motivated enough to get up from…
Improve sex life
9 best tips from around the world for better sex life How can the pungent-smelling garlic pack in a punch to your libido? How could something…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the…
Melatonin: Fascinating facts on the hormone that brings you the Zzzs Did you know, melatonin - the chemical that puts you to sleep every night is…
Latest findings on Kombucha; a teacup full of yeast and bacteria How can a tea consisting of a live culture of bacteria & fungi be healthy?…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
SIBO Diet: The important dos and don’ts of this gut-healing diet A SIBO diet is a diet that works by eliminating certain sugars from your diet…
TRX: Why is this total resistance workout the best choice for your body? TRX or total resistance exercise is a form of exercise where suspension belts are used…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
The real reason why you shouldn’t be eating ramen noodles Instant ramen noodles might be your go-to snack for your hunger pangs. But with each…
Hemp Seeds: The actual science behind this controversial crop Inspite of being credited as a superfood, hemp seeds are still shrouded with layers of…
PiYo (Pilates + Yoga): Bringing you the best of both the worlds PiYo exercise routine was formulated for people who find it tedious and grueling exercise regimens…
Dragon Fruit – Blessing from Nature’s Basket The dragon fruit is packed with nutrients and yet low on calories and is the…
Creatine: Is this the right peak athletic-performance supplement for you? Creatine is the amino acid that boosts our energy. Did you know creatine supplements can…
erectile dysfunction treatment
Erectile Dysfunction: Effective tips to help you get back on charge Erectile dysfunction is a common male sexual dysfunction. Don't stress out. Just follow these amazing…
Vitamin B12: The unknown repercussions of this nutrient deficiency Vitamin B12 is also known as cobalamine; involved in the development of red blood cells…
Coconut oil woman
Coconut Oil: How one oil dominates the kitchen and the medicine kit too Coconut oil has been a favorite in many Asian kitchens. But more than a cooking…
Lauric Acid: 8 health benefits you can derive from coconuts Appropriate use of saturated fats containing lauric acid can provide you numerous health benefits. This…
Cranberry: Top reasons why you should grow this “superfruit” in your own backyard Cranberry is a favorite among foodies and health enthusiasts alike. Read more on how it…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
Jackfruit: Slice your way into higher immunity, better digestion, & more… Native to the South East Asia, the jackfruit is a fruit brimming with thousands of…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
Female Masturbation: Tips on how to turn up the heat during a solo mission As a female, do you find yourself constantly wondering as to what is the best…
Burpees: World’s most challenging fitness routine now made simple for you The majority of the fitness regimens mainly concentrate on a particular muscle group whereas Burpees…
Aromatherapy: Can this sense-stimulating therapy help you? Aromatherapy is a holistic treatment method with several benefits, and not just for humans but…
Surgery or home-remedy; what is the right way to treat a burn The treatment of a burn injury depends on its severity. You can save a life…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
Trisodium Phosphate: How a paint thinner made its way into your breakfast Ever thought how toxic chemicals find their way into our foods? How can they harm…
Fibromyalgia fatigue
HCG Diet: The dangers of using this diet to lose weight HCG is a natural hormone produced by both men and women that corresponds to fertility.…
What is the average penis size and why should you care? Scientifically speaking, the average size of the penis depends on numerous factors such as genes,…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
Keto diet healthy
Keto Diet: Did you know you could eat fats to burn fats? Keto diet - A wonder diet that lets you eat fats and lose weight too!…
collagen benefits skin
Collagen: Get age-defying skin and faster hair growth with this miracle protein Collagen – Wrinkle-free skin, stronger nails, and thicker locks – now you have more reasons…
Isagenix diet
Isagenix Diet: Do you really need liquid meal replacements to lose weight? Isagenix Diet - What are liquid meal replacements and why is the world going ga-ga…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
Anticholinergics: The diverse range of diseases a single drug can easily treat What started as a novel treatment for Parkinson' disease has now become an all-encompassing drug.…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test…
Find the G spot: The top sex positions that guarantee an orgasm There has been a long debate as to whether the G-spot actually exists as a…
11 unbelievable health benefits of thyme you didn’t know! Thyme is a herb that has been used in alternative medicine.It is a well known…
Orgasms: How to perfect the art of achieving intense bursts of pleasure (every time!) Orgasms are dependent not just on the sexual activity but on your partner as well.…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…
antibiotic resistance
Antibiotic Resistance: How common diseases become deadly Can a cold kill you? How important is to get a flu shot? Why do…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
castor oil hair
Castor oil : A vitamin-rich oil for shiny locks and healthy bowels Castor oil bestows unlimited benefits, whether you use it for your hair or skin. But…
glutamine workout
Glutamine: Why is this the right choice for muscle-gain supplement? Glutamine can help you gain muscles and build higher immunity. Read more to find out…
iron food shellfish
Iron-Rich Foods: Eat these foods to keep fatigue and anemia away! How to ensure a muscles as strong as iron? Eat iron rich foods ! Iron…
black seed oil benefits
Black Seed Oil: What secret benefits could it bestow on your health? Black seeds or nigella seeds are tiny packets of health brimming with amazing benefits. Find…
calorie counter
Calorie Counter: Count your calories before they flab Is calorie counting good? Are calories always bad for you? How do you if you…
Cordyceps: How the Caterpillar fungus works as a proven cancer-shield Strange as it may sound, but cordyceps or "caterpillar fungus", a fungus variety native to…
L-arginine: Your search for the ultimate fitness booster ends here L-arginine is an amino acid necessary for the body to perform various functions.  It is…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
Oxalates: How healthy greens can sometimes be bad news for your kidneys Oxalates are compounds present in a majority of healthy foods. However, at times an overconsumption…
GERD heartburn
Heartburn: What are the exact symptoms and the best home remedies? There are easy home remedies for heartburn, which not only acts as a first aid…
The Vegan Diet: The benevolent way of eating that wins hearts (and tummies) The vegan diet involves fauna-friendly outlook towards food. Could the diet that hopes to balance…
The complete fitness guide on how to perform Tabata This fitness routine is called Tabata workouts, which is named after Dr. Izumi Tabata who…
Burn those years of stubborn fat-deposits with a few minutes of HIIT! HIIT or high-intensity interval training seems to be the right type of fitness training that…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.