So you’ve finally gone through the hard yards of pregnancy and labour. Congratulations! But don’t celebrate too soon as the next stage of your life may be one of the most testing times of your life. Raising a newborn child is a huge mental and physical challenge that all parents have to take. And though its a challenge, it will also be a very exciting and fulfilling time in your life.
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This is why you need to take care of your health as well as ensuring your mental and physical health is at its best. Losing weight is one of the first tasks mothers will prioritize in terms of their health and with that being said, here are seven things to remember when trying to lose weight after pregnancy
1. Set realistic goals
Comparing yourself with your friends or reading online articles on how celebrities can shed weight and get into good physical condition after giving birth is the first mistake you can make when setting goals for yourself. By setting unrealistic goals and expectations upon yourself, you will not see the results you want, and you will be easily discouraged.
All women gain weight at different rates and amounts during pregnancy, and so losing the weight won’t be any different. Find the most suitable and sustainable approach you can make towards dieting and set your expectations right the first time, and you will be able to see results.
2. Try to breastfeed
Providing your baby with the best nutrients possible isn’t just the only benefit of breastfeeding. Breastfeeding is known to help you lose weight as well. One study showed that women who breastfed their children up to 6 months after delivery lost up to an average of 1.68 kg more than women who used the baby formula for feeding.
Of course, there are times where breastfeeding may not be convenient, but try to stick to it for the benefit of yourself and your baby. Also, keep in mind that the priority is feeding your child and not losing weight when it comes to breastfeeding.
3. Monitor your calorie intake
A basic step ll people should do when trying to diet, monitoring your calories and your food intake will make your diet easier, more consistent as well as getting a better understanding of your results and sticking to them. Most women, after giving birth, will diet without tracking calories as its just another task that can be avoided.
However, if you’re trying to diet, the inconvenience is worth it. Find out what your target is, foods you can and can’t eat, and start tracking your calories. Many useful mobile apps are available for you to record with. Speak with your doctor about what dietary restrictions best suit you.
4. Increase fibre intake
Eating foods that are high in fibre can help you to lose weight and improve digestion. Studies have shown that an increase of soluble fibre in diets can help to decrease appetite and reduce fat by slowing down digestion and reducing hunger hormone levels.
High fibre foods such as oatmeal, broccoli, artichokes, and beans are also a good source of carbohydrate that will give you the energy you need for your busy lifestyle without making you gain weight or feeling bloated.
5. Increase protein intake
As with any diet for weight loss, protein is an important component of losing weight. Protein works to decrease your appetite, so you feel full after all your meals as well as boosting your metabolism.
Lean proteins such as meat, eggs, fish and plant-based proteins such as legumes, nuts, seeds, and tofu are high-quality proteins that can help you feel fuller for longer. Protein also increases your muscle mass, boosting your metabolism in the process and helping you burn fat faster and more effectively.
6. Get rid of junk foods
As you’ll be home a lot more than usual after giving birth, the food you keep around the house is important. If you have lots of processed junk foods such as chips, chocolate, and sweets around, you’re bound to succumb to your cravings and break your diet.
Replace all junk food with healthy snacks such as fruits, nuts, yoghurts, and organic and sugar-free alternatives. Avoiding unhealthy snacks can add up and result in better weight loss results.
7. Don’t just focus on cardio training
Going for walks and jogs aren’t the only type of training you should be doing. Resistance training will also help you boost your weight loss progress. Whether you are lifting weights or just doing bodyweight training such as push-ups and sit-ups, building muscle will help you to burn fat faster. Just make sure that you have someone to help you look after your child, giving you the chance to get out and exercise.
These aren’t the only things to remember when dieting after giving birth. Staying hydrated, getting enough sleep and having a support group is important when trying to lose weight.
If you are not sure how to apply the above things to remember to your health when trying to lose weight or are not sure how to start dieting after giving birth, speak with your doctor to find out what will work best for you.
Head over to the Okadoc app to immediately book an appointment with your health practitioner.
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