Pregnancy

Post Pregnancy Diet – Dietary Tips to Lose Weight Post Pregnancy

Now that you are no longer pregnant, you might be eager to get back to shape. Though it is not an easy task to lose weight post pregnancy, you can follow certain tips by following a specific post pregnancy diet plan. If you want long term success, keep these tips in mind.

Post Pregnancy Diet – Dietary Tips to Lose Weight Post Pregnancy

Here are some simple tips for you to follow to lose weight post pregnancy:

Never start dieting too soon

  • After labor and delivery, your body needs time to recover.
  • Give yourself at least a six week timeframe. Be sure to check with your doctor at your postpartum checkup.
  • If you are breastfeeding, speak to your doctor before starting a diet.
  • If you start dieting immediately after the delivery, it can delay the healing and recovery process.
  • If you are nursing, a diet can affect the milk supply.
  • Be patient and give your body a chance to work. You will lose some weight naturally.

Be realistic about weight loss post pregnancy

  • You should be realistic and always keep in mind that you may not be able to return to your pre-pregnancy shape.
  • Many women have changes after delivery like slightly wider hips, softer belly and an increased waist line.
  • Remember that you may not get the exact shape back but that does not mean that you did not exercise.

Exercise is the Magic Pill

  • Regular exercise along with a healthy diet is the healthiest and best way to shed the extra pounds.
  • Keep in mind that while exercising you will lose fat and gain muscle. Muscle weighs more than fat so while you may see a change in the way you look, your weight may not see as big of a change on the scale. One way to become active is by taking a quick walk with baby in the stroller.

Lose Weight Slowly

  • Do not go for a restrictive or strict diet because a woman needs 1,200 calories a day to stay healthy.
  • A normal nursing woman needs 1,500 to 2,200 calories every day to nourish you and the baby, keep up your energy and prevent mood swings.
  • If you are breastfeeding speak with your doctor as your weight loss can reduce the milk supply.
  • The other effect is that too rapid weight loss can release certain toxins stored in the body fat, which mixes into the bloodstream and milk supply.
  • Some of the toxins that enter the bloodstream are environmental pollutants like heavy metals mercury and lead, solvents and dioxins.
  • You can lose weight slowly by slightly decreasing your food intake or by increasing your activity level.

Eat Up – and Take Your Time

  • You can opt for five to six smaller meals than going for three larger meals.
  • An example of small meal is half a sandwich with a fruit, some carrot sticks and a glass of milk.
  • Remember not to skip your breakfast as it keeps you energized and active throughout the day. Take your time and slow down if possible as it helps you to notice whether you are full and you may be less likely to overeat.
  • Be picky about the foods and drinks you select.
  • Researchers have proven that if you consume low fat dairy products and milk and select whole grain products like whole grain cereal, then it can help you to lose weight.
  • Fruits and vegetables like oranges, apples, berries, jicama, carrots and red pepper strips can be consumed for healthy snacks.
  • You can make veggie or fruit smoothies, use sauces made from pureed vegetables or add shredded carrots to your sandwiches.
  • Look for fat free dairy products and choose baked or broiled foods rather than fried ones.
  • Limit the intake of sweets and remember that fat is also an important nutrient so do not eliminate it completely from your diet.
  • Include some good fats rather than bad fats to help you stay full, which keep you away from overeating carbohydrates.
  • The best fats are mono and polyunsaturated fats like olive oil, olives, canola oil, avocado, nuts, seeds and fatty fish such as salmon.
  • Avoid saturated fats found in dairy and meat products.
  • You may be surprised to know that there are a huge amount of calories hidden in certain juices, coffee drinks and soda.
  • So, watch what you drink and eat as well.

Daily food plan for healthy post-baby weight loss

  • The food plan should be made according to the calories needed by the individual to cut down on calories. For example a breastfeeding mother needs 2,200 calories.
  • The individual calories needs may depend upon their metabolism, weight and activity level and the amount of breastfeeding.

Watch what you eat and drink and remember to follow these simple tips post pregnancy to lose weight.

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