Pin on HomeFor many women, achieve a healthy weight after pregnancy can be a struggle.
It can take care of the stress of a newborn baby, adjusting to new routines and recover from childbirth.
However, it is important to get back to a healthy weight after delivery, especially if you plan to become pregnant again in the future.
This article looks at the 16 evidence-based methods that can be used to lose weight after giving birth.
The Institute of Medicine recommends that women in the advantages of healthy weight range between 25-35 pounds (11.5 to 16 kg) during pregnancy ().
This weight consists of the baby, placenta, amniotic fluid, breast tissue, more blood, enlargement of the uterus and store extra fat (,).
Excess fat acts as an energy reserve for the birth and breastfeeding.
However, being overweight can lead to too much fat. This is what most people refer to as the "baby weight," and it's very common. Almost half of women gain more than the recommended amount of weight during pregnancy ()
The consequences of maintaining this excessive weight include :.
The following list provides evidence-based tips to help you lose the extra pounds.
Despite what many women's magazines and celebrity stories would have you believe, weight loss after pregnancy can take time.
One study found that women still on average 1 to 6.6 pounds (0.5- 3 kg) of body weight after 12 months of their pregnancy ().
Another study of 831 women found that 40.3% saved more than 5.5 pounds (2.5 kg) of weight they gained during pregnancy. In addition, 14-20% of women detained more than 11 pounds (5 kg) (,).
A World Health Organization (WHO) study of 1743 women from various countries found that women lost an average of 10.4 pounds (4.7 kg) in the time between two weeks and two years of post-natal () ,
Depending on how much weight you gained during pregnancy, it is realistic to expect that over one to two years you may lose about 10 pounds (4.5 kg). If you get heavier, you may find you end up several pounds heavier than your pre-pregnancy.
Of course, with a good diet and exercise, you should be able to achieve any level you want.
While the amount of weight you lose after giving birth can vary, the most important thing is that you go back to a healthy weight range.
Crash diet very low calorie diet which aims to make you lose a large amount of weight in the shortest amount of time possible.
After having a baby, your body needs to heal and recover.
In addition, if you are breastfeeding, you need more calories than normal (,,).
Low-calorie diet tends to be lacking in essential nutrients and may make you feel tired. This is the opposite of what you need when caring for a newborn, and when you tend to get less sleep.
Assuming your current weight is stable, reduce your calorie intake by about 500 calories per day will stimulate a safe weight loss of approximately 1.1 pounds (0.5 kg) per week.
For example, a woman eating 2,000 calories per day to eat 300 calories less and burn an extra 200 calories through exercise, making the reduction of 500 calories total.
For lactating women, studies have found this amount of weight loss does not have a negative effect on the production of milk or infant growth (,,).
Breastfeeding has for mother and baby, including:
In addition, breastfeeding has been proven to support weight loss mothers.
One study of 4922 women breastfeeding found that participants had lost an average of 3.7 pounds (1.68 kg) heavier than non-breastfeeding women six months after delivery. Other studies have found similar results (,,).
A study of 36 030 Danish mothers showed that, for women whose weight in the recommended range, breastfeeding may help get rid of pregnancy weight by as early as six months after delivery ().
However, in the first three months, you may not experience weight loss or even weight gain. This is due to the increased need for calories and intake and reduced physical activity during lactation (,,,).
If you are not breastfeeding, diet and exercise are still going to be enough to help you lose weight.
can help you determine how much you eat and where any problem areas in your diet as possible.
Moreover, it can help you make sure you get enough calories to provide you withenergy and nutrients you need.
You can do this by keeping a food diary or even just take a picture of your food as a reminder of what you eat (,,).
There's also allows you to keep track of what you eat throughout the day (,,).
Using this technique can help you reduce your portion sizes and choosing healthy foods, which helps with weight loss (,,).
Eat foods that are high in fiber to help with weight loss (,,,).
For example, one study of 1,114 adults found that for every 10 grams of soluble fiber eaten per day accounted for the 3.7% reduction in belly fat over a period of five years ().
The soluble fiber can also help you feel full longer by slowing digestion and reduce hunger hormone levels (,).
In addition, the soluble fiber is fermented into short chain fatty acids in the gut. These levels help increase satiety hormone cholecystokinin (CCK), glucagon-like peptide-1 (GLP-1) and peptide YY (PYY) (,,).
This effect on digestion can help to reduce calorie intake, although overall research results is a mixture of (,).
Include in your diet can increase metabolism, decrease appetite and reduce calorie intake ().
Studies show that protein has a greater thermal effect than other nutrients. That means that the body uses more energy to digest than other types of food, which results in more calories burned (,,).
Protein is also able to suppress appetite by increasing satiety hormone GLP-1, PYY and CCK, as well as reducing hunger hormone ghrelin (,,,).
For example, one study found that people on a diet of 30% protein eating 441 fewer calories per day than those that contain less protein diet ().
Healthy sources include lean meat, eggs, fish, beans, nuts, grains and milk.
foods you have around you can have a big effect on what you eat.
Studies have shown that obese individual homes tend to be filled with food that is less healthy than the food in the homes of people in the healthy weight range (,).
By stocking up on such as cut vegetables, nuts, fruit and yogurt, you can ensure that you have something close at hand if you feel hungry.
In addition, just keep the fruit on the counter has been associated with body mass index lower (BMI) ().
Likewise, having unhealthy food out on the counter associated with weight gain. Therefore, it is best to keep them out of the kitchen, or even better, get out of the house ().
Sugar and refined carbohydrates are usually high in calories and low in nutrients.
As such, a high intake of refined carbohydrates and is associated with weight gain, diabetes, heart disease and some cancers (,,,).
A common source of sugar including sweet drinks, fruit juices, the usual type of sugar, white flour, sweet spreads, cakes, biscuits, pastries and other baked goods (,).
When you choose foods at the grocery store, read food labels. If sugar is one of the first ingredient on the list, a product that might be better to stay away from.
It's easy to reduce your sugar intake by avoiding processed foods and stick to whole foods like vegetables, legumes, fruits, meat, fish, eggs, nuts and yoghurt.
Processed foods high in sugar, unhealthy fats, salt and calories, all of which can counteract your weight loss efforts ().
These foods including fast food and pre-packaged foods such as chips, cookies, baked goods, candy, food is prepared and mixed.
In addition, processed foods associated with feeding behavior more addictive ().
Unfortunately, these foods make the most of the nutritional intake of a lot of people, probably because of the availability and marketing (,).
You can reduce the amount of processed foods you eat by replacing them with fresh, whole ,.
Studies have shown that alcohol in small amounts, such as a glass of red wine, may provide some health benefits ().
However, when it comes to weight loss, alcohol provide extra calories without nutrition.
In addition, alcohol may be associated with weight gain, and can lead to more fat stored around the organs, also known as belly fat (,,).
Furthermore, alcohol can cause a temporary reduction in the volume of breast milk in nursing mothers. In addition, small amounts of alcohol can be transmitted through breast milk to your baby (,).
There is no known safe alcohol level for infants. Therefore, if you drink, consider expressing milk in advance, or leave enough time between the drink and the next feed for alcohol to pass from your body ().
Depending on your weight, one standard alcoholic drink takes between 1.5-2 hours to clear from your body and breast milk ().
Cardio, such as walking, jogging, running, cycling and interval training, helps you burn calories and have many.
Exercise improves cardiovascular health, reduce the risk and severity of diabetes and may reduce the risk of some types of cancer (,,,).
While exercise alone can not help you lose weight, it would be if you combine that with good nutrition (,,).
For example, an analysis of 12 studies showed that the combined diet and exercise to lose 3.7 pounds (1.72 kg) more than those who only dieted alone ().
Other studies have shown that it is the amount of aerobic exercise, rather than the intensity, which is important for fat loss and cardiovascular health. So even just going for a walk is a good way to improve health and weight (,,,).
After childbirth, pelvic and stomach area need time to heal, especially if you have a caesarean section birth.
How long does postpartum you can safely start exercising depending on the mode of delivery, if there are complications, how fit you were before and during pregnancy and generally how you feel (,).
You may be able to start something soft such as pelvic floor exercises soon, while you have to wait to take a more intense exercise until your body is fully recovered and medically safe (,).
Resistance training such as weight lifting will help you lose weight and maintain lean muscle mass.
A combination of diet and endurance exercise have been found to be the most effective method to reduce weight and improve cardiovascular health (,).
In addition, a study of 20 women found that when women breastfeed including resistance training in their exercise, they experienced significantly less bone mineral density loss and muscle loss than women who do not exercise ().
However, this is just one study, and the sample size is small, so more research is needed in this area.
Finding time to exercise with a baby can be difficult, but there is a gym that offers classes for mothers and infants, as well as a YouTube video and mobile applications that can help you out.
drink enough is very important for anyone trying to lose weight ().
The researchers found that just by drinking 34 ounces (1 liter) of water or more per day, the obese women lose an additional 4.4 pounds (2 kg) in 12 months ().
In addition, if you drink 17 ounces (1/2 liter) of water you will burn more calories 24-30% within the next hour (,).
Drinking water can also reduce appetite and calorie intake (,).
For breastfeeding women, staying hydrated is very important to replace fluids lost through milk production (,).
Aim to drink at least 34-68 ounces (1-2 liters) of water per day is a good goal to aid weight loss and staying hydrated, though some women who are breast-feeding or exercise a lot may need more ,
lack can negatively affect your weight (,,,).
One review of maternal and sleep show that sleep deprivation associated with maintaining weight after pregnancy ().
This association may also apply to adults in general. Eight of 13 studies in adults found lack of sleep is significantly associated with body weight ().
For a new mother, getting enough sleep can be a challenge. Strategies that can help including sleep when your baby sleeps, and ask for help from family and friends.
group-based weight loss can be beneficial for some people.
Several studies have shown that people who engage in group-based weight loss tend to lose more or at least as much weight as those who lose weight only (,).
The two face-to-face group weight loss and online communities can help ().
However, a review of studies covering 16,000 people found that the weight loss group had no significant effect compared to other weight loss intervention ().
Finding the method that best suits your lifestyle and preference is probably the best choice.
being a new mom can be a daunting role and a lot of work. Lack of sleep and stress can be overdone, and up to 15% of mothers also experienced postnatal depression ().
While achieving a healthy weight after pregnancy is important, it should not add undue stress and anxiety.
If you feel depressed or anxious, or are you just struggling to cope, do not be afraid to reach out for help. Ask friends and family to help around the house, preparing meals or taking care of the baby for several hours to allow you to rest or get some exercise.
If you need further assistance, doctor, dietitian, nurse or psychologist family can provide support.
Bring some extra weight after pregnancy is very common.
However, getting back to a healthy weight range is beneficial to your health and each subsequent pregnancy.
Being healthy will enable you to enjoy time with your baby and get the most out of being a new mother.
The best and most affordable way to lose weight is through a healthy diet, breastfeeding and.
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