7 workable tips that actually help you lose pregnancy weight
Becoming a mother means experiencing a combination of joy, excitement as well as anxiety and doubts. While you are celebrating the birth of your little one, you are also worried about his growth and wellbeing as well as dealing with nursing exhaustion and sleep deprivation. For working mothers, the need to get back to work after a stipulated time frame can make them extra anxious. So, juggling the responsibilities of a new baby, worries about the future, and household chores, can leave you with very little time for personal health management. Also post pregnancy, you are struggling to lose the several pounds you happily gained before giving birth.
A proper diet is hence essential to stay productive, strong and yet lose the extra weight, gradually and safely. Fret not.
Here are some smart tips that can set you off on your weight-loss journey.
Tip 1 - Basically, any diet recommendation for weight loss works in line with enhancing the metabolic rate. The higher the rate of digestion, the quicker you can bid goodbye to those extra kilos. The smartest route to achieving this altered metabolic rate is by having small, frequent meals. Try and go for five or six eating sessions throughout the day and include healthy choices on your plate.
Tip 2 - Skipping meals is a complete no no. The body tends to conserve sugar and fat in response to a skipped meal, as it prepares to store such energy-giving nutrients for possible starvation episodes in the future. Additionally, your nutrient intake tremendously influences the nutrient composition of the breast milk you produce, and hence, poor nutritional status can also lead to insufficient nutrients in the baby’s diet.
Tip 3 - Hydration is extremely necessary. Water fuels the breakdown of fat. Inadequate water intake reduces metabolic rate and energy utilization by the body cells. Try using different strategies so that you remember to drink water at regular intervals throughout the day. Keeping a watch on the amount of water consumed is also very helpful. Use a bottle with a known volume capacity for instance, and keep it by your side so you can remember to sip on it constantly.
You could also set reminders on your phone if your schedule gets too busy. Even better, replace cold water with warm water. Drinking beverages such as coconut water, buttermilk, juices, shorbas, stews, and soups will also account for your fluid consumption. But while doing so, watch your salt and sugar intake as most beverages have either of the two in them.
Tip 4 - Also, you need to make wise dietary choices. Include plenty of fibre-rich vegetables, protein sources, whole grains and millets, almonds and walnuts, etc. in your diet. Keep it simple, traditional, low calorie and nutrient-dense. Use healthy methods of cooking such as steaming, baking, pressure cooking, etc. that prevent further nutrient loss. Also, consume a variety of foods to gather different kinds of nutrients and to avoid monotony.
Likewise, snack smart. Avoid fried or sugar-high snacks. Replace these with a good protein source of a fruit/vegetable. You can also go for a sprout salad, a whole grain sandwich filled with veggies, oatmeal preparation, or soy milk.
Tip 5 - Get habituated to a few positive daily dietary habits in order to reduce weight. Starting your day with warm water and a laxative like honey or a teaspoon of apple cider vinegar can kick-start the production of gastric juices. It’s a wake-up call for your digestive system and the organs will prepare to breakdown food. The next thing you consume is going to get digested in nearly no time. Hence, your metabolic rate will get a boost. Green tea is also a good choice as dietary filler and is known to promote weight loss.
Tip 6 - Breakfast should always be the most important meal of your day. Since it is the first meal after a long gap since the previous night’s dinner, breakfast is essential for raising the blood sugar level to normal levels. It can also replenish the energy you need to stay active for the rest of your day. Studies also reveal that people who consume breakfast are less likely to feel hungry too often during the day or binge to satisfy their hunger.
Tip 7 - Eating slowly is a smart way to consume less calories. It usually takes about 20 minutes for your gut hormones to spike and signal the brain the feeling of fullness. Eating fast does not give the brain enough time to get the signal of fullness. Eating slow also involves chewing the food well. It prepares the food better for rapid digestion in the stomach.
All in all, a combination of balanced meal, healthy food choices and positive weight loss habits accompanied by physical activity is essential to enable appropriate postpartum weight loss. Within the first one-and-a-half-months after birth, the new mother should ideally loose close to half of her recently added weight. The remaining kilos will shed off within the following one year. By taking the right dietary steps towards weight loss during this period, you can prevent stagnation of weight and promote a positive health status. Most importantly, following these dietary recommendations will help you develop a healthy lifestyle for the rest of your life.