Post-Pregnancy Weight Loss: Give Yourself A Break
Pregnancy weight gain
Pregnancy is surely one of the biggest changes a person goes through. Carrying another human being inside is an experience that every woman can describe differently as an indescribable happiness. While each woman has different experiences, actually we share the same common problems. The weight gained during pregnancy can be annoying even if it is temporary. In the first months of my pregnancy, I was very sure that I could manage to get through these 9 months without gaining too much weight, but in the 9th month I was surprised to see that I had gained 55 pounds and I was unaware that this extra weight would stay with me for a while. I could not recognize myself in old photographs. Although I tried to stay positive, there were many moments I gave in to despair. I could not fit into the clothes I had been wearing before pregnancy anymore, but I was determined. I had set my heart on getting into my old skinny jeans instead of buying a new pair of mom jeans. And even though it was not that difficult, it would take a little longer than I imagined! Little David is now 17 months old and even if I couldn’t get back to my old weight, being able to lose 44 pounds during this period gave me hope!
The numbers can get you down
Generally speaking, it is usually needed to gain 2 to 4 pounds in the first 3 months, and 1 pound per week throughout the rest of pregnancy. Usually, an expectant mother will gain between 25-35 pounds in total, sometimes more or less. Let’s be a bit realistic, you gain this weight over a long period of time so do not get demotivated by expecting to lose all of it at once! Even if it is depressing to see the fitness models in Instagram who pose with their babies in their arms and tummies that are flat just a couple of weeks after birth. It is important to remember that our physiques are quite different from each other and every woman has a unique and very special pregnancy and postnatal adventure.
The good news!
But I have good news for you. It is possible to get rid of the extra weight that you think you can not lose. Let’s review the proven steps together.
- Breastfeeding (if you can) your baby with the milk you produce is one of the most beautiful feelings in the world. While breastfeeding builds an indescribable bond between the mother and the baby, at the same time it also allows the mother to burn 500 to 800 extra calories per day!
- No time for the gym? No problem, you can watch exercise videos from social media or YouTube and work out at home. Fitness apps for smart phones allow you to fit in workouts around the demanding schedule your baby needs. Putting your baby in a stroller and walking for an hour is a fun activity for both baby and parent that will make you lose weight if done regularly.
- Get rid of the empty calories in your life! Everyone has the right to eat junk food now and then, but we should not make a habit of it. Stay away from processed, packaged foods, overly salty foods, artificially sweet foods, carbonated drinks and alcohol as much as possible. I know that sometimes a glass of wine can be the only thing you dream of to relieve the stress of the day, but limiting alcohol consumption as much as possible will prevent unnecessary calorie intake. Add fresh vegetables and fruits to your dietary routine. Six meals a day in small portions will keep your blood sugar in check and prevent food cravings.
- When it comes to weight loss, diet and exercise comes to mind, but the importance of a sleeping routine is often overlooked. In fact, diet, exercise and sleep are deeply linked with each other. You get tired when you sleep less and the amount of your food intake increases. Irregular sleep makes your exercises harder by lowering your energy level. Trying to lose weight by dieting without exercise causes muscle loss, which makes it harder to burn fat. I can almost hear you say “I never slept after giving birth”. Even if this little person who came into your life keeps you awake at night, as soon as your baby falls asleep during the day you can use the opportunity to sleep. Believe me, housework can wait! Sleeping early is one of the habits that will help you lose weight faster. The melatonin hormone that regenerates our body reaches the highest level between 23:00 and 04:00, so it is very important to sleep in a dark environment between these hours.
- Taking a warm shower and brushing your body by drawing circles from the bottom to top during the shower accelerates your blood circulation and increases your energy level. Brushing your body actually helps to reduce cellulite brought on by circulation problems. You can also get rid of toxins faster by brushing your body.
- Drinking a glass of water at room temperature before each meal will help you leave the table with less calories. Water fills your stomach and will make you feel full faster and for longer. Drinking a big glass of water instead of having snacks prevents unnecessary calories and accelerates your metabolism. To keep your body hydrated, you should drink at least eight glasses of water daily.
- Avoiding animal products is another way to lose weight. Yes, people become vegan to prevent cruelty to animals but the effect on human health is as great as the inner peace achieved by becoming a vegan. The adverse effects of animal products on human health has been proven many times by research. As you get older, no doctor recommends the consumption of animal fat. Nowadays, many packed ready-to-eat products contain animal fats and products. Replace animal products from your life with more vegetables, fruits, and foods high in fiber to reduce hunger. Because plant based foods have fewer calories, you get less calories and you feel completely full, which helps you to lose weight.
Although it may seem difficult, it is unnecessary to be afraid of the weight that we gain in pregnancy if we turn healthy eating, exercising and sleeping regularly into a lifestyle. Come on, get out your skinny jeans and put them somewhere visible, because soon you will need them!
Tags: being healthy, breastfeeding weight loss, exercise, getting healthy, lose weight, nutrition, post pregnancy, post pregnancy exercise, pregnancy weight, sleeping, weight loss