Weight Loss Tips and Tricks for New Mothers
Stubborn baby weight and postpartum weight gain are common concerns among new mothers who have just given birth. Now that your baby is finally out of your belly, it’s normal for you to want to regain your pre-pregnancy figure as soon as possible. The good news is, weight loss after childbirth is possible with physical activities and a proper diet. That said, attempting weight loss right after birth is not recommended as your body is still under recovery and you have a newborn being dependent on you for nutrients.
So what are some of the things you can do to achieve your weight loss objectives without harming your health and that of the baby? Here are some simple and practical tips for you!
Unless you have health concerns, breastfeeding is the first tip to your weight loss. When you are breastfeeding, your body will need a lot of calories to make the milk. Your body will use the calories in the body to make milk, helping you lose weight.
Specifically, your body burns around 300 to 500 extra calories a day for breastfeeding. This process, however, should be accompanied with a proper diet, hydration, so that you won’t be losing essential nutrients along with the weight. A recommended weight loss diet while breastfeeding would be one that is well-balanced with various types of whole foods, including whole grains and complex carbs, leafy greens, lean meat, fruits, and dairy.
You need adequate calories and nutrients during your postnatal period. Eating everything you come across will not help you lose weight effectively as you require balancing between what you eat and energy requirements. Avoid eating complex carbs that are difficult to digest. Instead, go for simple ones such as nuts, oatmeal and whole foods. They will supply your system with the necessary and healthy carbs to build muscle and tissues.
To take the guesswork out of which food to have and avoid, consider ordering your meals after childbirth from a confinement food catering service. While these services might not exactly be weight loss meal delivery Singapore mothers are looking for, most of them provide nourishing, MSG-free meals that can help fill up your tummy with much healthier food options.
Apart from pay attention to what you eat, remember to drink a lot of water as your body might be easily dehydrated because of nursing, so replenish your fluids. Whenever you feel like snacking, drink a glass of water before you decide to grab a snack. Sometimes when you think you are hungry, you might be just thirsty. If you do need to snack, opt for healthy bites such as fruits and natural yoghurt. Chinese confinement food is filled with balanced portions and ingredients to help you achieve your ideal weight.
In your effort to lose weight, you may be tempted to diet and skip meals. That’s not a wise option for a mother who is still breastfeeding. Besides, dieting will make you crave for more food when hunger pangs strike or when your sugar levels dip. Eating small portions of food throughout the day is a terrific way of staying in shape and supplying your body with the needed nutrients.
If your schedule allows it, you can incorporate different exercises. Start exercising moderately and without straining your body. A walk around your neighbourhood is a great start. With time, you can graduate to brisk walking then short runs.
Do not start an intensive work out before your doctor gives the green light or if you are not psychologically prepared for it. Other forms of exercise you can try at home are steps and skipping rope. These exercises will eventually pay off, and you will start noticing some changes in your weight.
Arguably the number one enemy of weight loss for new mothers is the lack of sleep. Mothers have to stay up at night to cater to their babies’ needs like nursing and changing diapers. A good way to get rest is to nap when the baby naps, or hire a nanny to take care of the baby in the day so you can get enough sleep.
If you have a hard time sleeping during the night, spare the time and catch some sleep during the day. Work with a confinement food catering company to help you with your food preps. That will give you adequate time to rest.
You May Also Read this : Tips for Eating Right During Confinement Period
Sleep deprivation will activate all your stress hormones. The hormone ‘ghrelin’ that causes you to feel hungry will spike, while ‘leptin’ hormone responsible for feeling full will plummet. Adequate sleep helps to balance these hormones, and they will support your weight loss journey.