Women are very conscious and worried during the initial days of pregnancy pertaining to the fact that they have gained weight during pregnancy. Pregnancy effects many physiological mechanisms of body and in turn cause different changes in mother one of which is increased weight.
However loosing weight after pregnancy depends on the factor that what was your weight before the pregnancy. If your weight before pregnancy is high it will be more even after pregnancy. However, a normal weighed woman with a change of 25 to 35 pounds is fine. Loosing weight gradually after pregnancy is important otherwise it will cause obesity which is detrimental to health. Obesity can be a cause of many diseases; for example heart diseases.
Some women want their weight to be reduced very quickly. They try to imitate celebrities who are slim even after pregnancy. They reduce the weight very quickly.
[alert-success]This is a common misguided perception, loosing weight quickly after pregnancy is not right enough and doctor’s are of the opinion that it should happen gradually and naturally.[/alert-success]
As Melinda Johnson, MS, RD, spokeswomen for the American Dietetic Association (ADA) puts it: ”All the magazines ask How did she do it? The more important question is, ”Why did she do it?”. She further says, ”The number one things new mothers have to have is a certain amount of patience with their body. It took nine months to get there. It should take at least that long to get back to their fighting weight.”
Diet Is Not an Option For Loosing Weight
Yes, why to force your body to loose weight when it can happen naturally. Dieticians and doctors recommend to continue a balanced that that contains important nutrition like carbohydrates, good fats, protein, vitamins, fibers and minerals. The least women can do is to avoid too much carbohydrate and fats and rely more on vegetables and fruits.
Give your body the energy it needs throughout the day. If you are really planning for calories control and limited intake of calories, keep in mind that calories shouldn’t be dropped below 1800 calories a day and you should be particularly cautious if you are breastfeeding. For planning the diet/calories chart you can use the U.S. Department of Agriculture’s MyPyramid site which can assist you in developing your own personalized diet plan. There you can find a separate section for breastfeeding mothers as well.
Eat Super Foods:
Super foods are those that give maximum nutrition to a new mother particularly helpful if she’s nursing. A mother should choose food that is heavy in nutrients and light in fats and calories.
Examples of such food can be fish especially cold-water fish, milk and yogurt.
Fish contains DHA which is an essential Omega-2 fatty acid which will help the newborn in growth of better nervous system. Milk and yogurt provide a better source for Calcium for keeping the bones strong. Other foods are lean meat, chicken and beans which are low in fat and high in protein and fiber.
Ensure Regular Breastfeeding:
Breastfeeding isn’t a problem anyway, it ensures a better recovery from post-pregnancy symptoms. It gives you an effective and natural infertility. Studies showing this are disputed while some are of the opinion that breastfeeding decreases the weight some disagree. However, overall breastfeeding is good for the health of mother and baby both.
Keeping a better hydration is a must for everyone and by the greater reason for the woman post-delivery. A woman should at least drink 8 to 10 glasses of water a day. If it seems difficult to keep an estimate an easier way is to look at the urine color and frequency of urine. If urine is coming every 4 to 5 hours and is clear then the intake is normal.
Make an Exercise Plan
Exercise is very important for well being. Exercise will help you a lot in loosing your weight. Make a good plan of exercise that burn calories and makes the muscles strong and execute it with motivation and zeal. Keep the purpose in your mind that you have to burn your calories to a good extent.
A good balance between intake and output ensures a healthy weight. Johnson says, ”Exercise beyond helping you lose weight, provides so many benefits to a new mom. It helps with depression, it helps with sleep issue, it helps in relieving stress and having a new baby in the house can definitely be stressful.”
[alert-announce]A good exercise plan consists of 20 to 30 minutes aerobic exercise with range of techniques and motions.[/alert-announce]
But if you had a C-section delivery you must consult the doctor before initiating any exercise program.
Maintain Good Sleep Habit:
Sleep habit is overall important for your quality of life. But this is really a difficult thing to do after you have a baby who is crying now and often without schedule and keeping you awake. A disturbed sleep cycle will result in release of stress hormones that can cause increase in the weight. However, it also leads to a neglectful behavior because decreased sleep results in lack of motivation to be a healthy mother.