Every women is eager to get back into shape after pregnancy but remember you should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest usually comes off over the next several months.
A healthy diet with daily exercise will help you shed the pounds. Breastfeeding can also help with postpartum weight loss.Eat healthy, including plenty of fruit and vegetables in your meals. Drink water throughout the day to stay well hydrated and choose the right snacks. As well helping you lose weight at a healthy pace, it will also make sure you have the energy to adjust to life with your newborn.
These tips will help you to achieve and maintain a healthy weight:
-Make time for breakfast in the morning.
-Eat at least five portions of fruit and vegetables a day.
-Include plenty of fiber-rich foods such as oats, beans, lentils, grains and seeds in your meals.
-Include starchy foods such as bread, rice and pasta .
-Go easy on fatty and sugary foods, takeaways, fast food, sweets, cakes, biscuits, pastries and fizzy drinks.
-Watch your portion sizes at mealtimes, and the number and type of snacks you eat between meals.
-Combining healthy eating with exercise will be the most effective, because it helps you to lose fat instead of lean tissue. You will also improve your fitness levels.
-You can start to do some gentle exercise such as walking, pelvic floor exercises and stretching, as soon as you feel up to it. However, you should wait six weeks or so, or until you feel that you’ve recovered from the birth, before taking up more strenuous exercise.
-How many calories you need depends on your current weight, how active you are, and whether or not you are breastfeeding.
-It can be difficult to lose weight after having a baby, but try to lose the weight you gained during your pregnancy before you try for another baby. This is especially important if you were overweight or obese to begin with, or if you gained a lot of weight during your pregnancy.
-If you are breastfeeding, you should wait until you and your baby have got the hang of it before you start to lose weight.
-You’ll need slightly more calories than if you were formula feeding your baby. You’ll need around an extra 330 calories a day to have the energy to produce milk. However, some of these additional energy needs will be met from your body’s existing fat stores.
-This means that breastfeeding can help you to lose weight if you avoid taking in the extra calories required for breastfeeding, while eating healthily and staying active. Breastfeeding may even help you to keep your weight off in the longer term.
-It’s safe to lose weight when breastfeeding if you lose it gradually. Losing between 0.5kg and 1kg (1lb to 2lb) a week shouldn’t affect the quality or supply of your milk, or your baby’s growth. Losing weight gradually will also make it more likely to stay off in the long run.
-Give yourself time to get back in shape, and don’t despair if the weight doesn’t fall off immediately. Ignore stories of celebrities getting back into shape a few weeks after childbirth. Such quick weight loss is unrealistic for the average new mum, so take a more gradual approach.
Bear in mind that your body may change shape after pregnancy, and returning to your exact pre-pregnancy weight or shape may be difficult.