Every body is different, but it seems like the majority of women don’t just bounce back and loose all the weight they gained during pregnancy quickly after giving birth. For some us, those last 10 – 15 lbs don’t want budge.
But if losing weight postpartum is important to you, there are a few things that can be done that can help us in the process:
- Go for walks. If the weather is decent, try to go for walks regularly. Taking sun and fresh air can lighten the mood, and you can get some physical activity that can help you feel more active and energized.
After giving birth, your pelvic floor and abdomen need to heal, therefore it is not recommended to do any strenuous exercises until your doctor clears you to do so, but you can start going for walks as soon as you feel able to.
Getting some physical exercise combined with good nutrition can hep jump start your weight lost journey.
- Eating healthy proteins, specially a high protein breakfast can help your body work more efficient towards body recomposition, while gaining muscle and losing fat. Eating a high protein diet can boost your metabolism, decrease appetite and reduce calorie intake.
Healthy protein sources include: eggs, lean meats, fish, legumes, nuts and seeds.
- Strength training. After your doctor has cleared you to work out, a few sessions of strength training per week can get your body into burning more calories and building muscle.
A combination of diet and strength training has been found the most effective method for losing weight and improve overall health.
- Stay hydrated. Drinking enough water is very important for breastfeeding as well as losing weight postpartum.
The recommendation for women is to drink 2 litters or eight 8 oz glasses of water per day. I would also recommend drinking coconut water or water with electrolytes to get a boost on your hydration.
- Get enough sleep. I know this is a tough one as a postpartum mom, but lack o sleep can negatively affect your weight or make your body retain more weight after pregnancy.
For new moms, getting enough sleep is a challenge, but there are strategies that can help, like trying to take naps throughout the day and asking for help from your partner, friends and family.
- Give it time. Losing weight after pregnancy takes time. We last 9 months growing our babies, while our bodies change, we can assume that our bodies need at least the same amount of time to heal and get back to a balance. Be patient and consistent.