After welcoming a newborn into your family, you are very happy and have been busy taking care of kids and household chores, but you have forgotten to take care of yourself. 

Or else you are worried about your weight after pregnancy and struggling to lose weight. 

No worries, you are reading the right blog. Here I will provide you tips to lose weight healthily after pregnancy.

Yes, as a dietitian, I have seen many new mothers who have struggled to manage their weight and health after pregnancy.

So I am writing this blog to help new mothers manage their weight as well as their health. I will explain how breastfeeding, a balanced diet, mindful eating, physical activity, sleep, and stress management are important to lose weight after pregnancy.

Continue to read to know more and share with new moms to help their weight loss journey after pregnancy.

Balanced diet for post-pregnancy weight loss

Are you a new mom who is following a low-carb diet or any other diet to lose weight after pregnancy? Do you think these diets work better than balanced diets?

No, it would not work for a longer period, even though you might lose weight initially. However, the weight you lose might bounce back, and it causes other problems.

Do you know why? Because you may have many reasons to lose weight, but following low-carb or fad diets is not a good option in post-pregnancy, especially for your child. 

Yes, food is very important in the post-pregnancy period, especially carbohydrates. It is not only for breastfeeding but is also important for your hormone regulation and physical and mental health.

The most important thing is that you need to consume a well-balanced diet, especially during the first 6 months after pregnancy. Your body needs a lot of vital macro- and micronutrients, including protein, carbohydrates, healthy fat, fibre, vitamins, and minerals.

You are not only eating food to breastfeed but also to nourish yourself and the child. Yes, if you do not have proper food, your body will not be able to produce breast milk with the required nutrients for your baby. 

If you do not eat nutritious food, your body will take nutrients from your body itself, like from bones; it takes calcium and other minerals and will provide breast milk. So having a well-balanced diet is most crucial during postpregnancy. It helps to prevent hair loss, improve metabolism, and energy, and also helps to lose weight.

Breastfeeding helps to manage weight after pregnancy.

Do you want to improve your health after pregnancy, or would you like to get back to your original shape? Then you must know that breastfeeding plays an important role in managing weight and overall health after pregnancy.

Yes, breastfeeding helps weight loss after pregnancy because it uses fat cells stored during pregnancy to produce milk, which can help you lose weight. 

During breastfeeding, you may lose 500-700 kcal a day, which results in weight loss; however, to get a proper result, you may need to follow a proper diet, physical activity, and other lifestyle changes.

Also, there is a study published in the American Journal of Clinical Nutrition, which explains that exclusive breastfeeding is related to a more significant weight reduction and body fat reduction compared to non-breastfeeding moms, especially in the first 3-6 months after birth.

To lose weight after pregnancy, properly nourish yourself and your child. To know more tips, continue to read the blog.

Are there any tips to manage weight after pregnancy?

Yes, there are tips that help you manage your weight after pregnancy. Which will help you to lose weight as well as help to improve overall health.

There are a few things that you need to focus on, including diet, physical activity, hydration, sleep, and stress.

So here are healthy tips for your healthy weight loss journey.

Tips to manage your diet

I have already mentioned above that a balanced diet is very important for post-pregnancy and weight loss. However, you are wondering how to have well-balanced food.

No worries; choose a wide range of foods from all the food groups, like whole grains, pulses, legumes, nuts & seeds,  fruits, vegetables, dairy, meat, and poultry products, to have a well-balanced meal.

Also, do not cut your calories too quickly; instead, focus on nutritious meals. Have plenty of vegetables and protein-rich food in each meal, along with whole grains. This will help you to feel full and provide the energy you need.

Portion control vs mindful eating

Both portion control and mindful eating are important. Yes, because having too few calories can slow your metabolism and make it harder to lose weight. 

Choose small and frequent meals to keep your energy steady throughout the day to fuel your body and daily activities.

Also, to avoid overeating, ask yourself, “Are you really hungry, or are you eating because you are tired, stressed, or overwhelmed?”

Also, controlling your portions along with mindful eating can help to prevent excess calorie intake. 

Yes, mindful eating is nothing but eating food with attention and without distractions like TV, mobiles, or any other work. When eating, pay attention to the smell, texture, flavour, and taste of each bite to enjoy the food mindfully.

It helps to recognise hunger, prevent overeating, improve digestion, and make you feel satiated for a longer time. This all helps you to prevent snacking and weight gain.

Hydration for weight loss

Hydration is not only important for post-pregnancy recovery and weight loss, but it is also important for overall health. So please make sure to stay hydrated throughout the day by drinking plenty of water and fluids.

Try to consume at least 8 to 12 glasses of water a day to hydrate yourself. Also try some foods like watermelon, cucumber, and soups to enjoy hydrating yourself. This will help you to boost your electrolytes and make you feel energetic in the long run.

Overall, staying hydrated helps to improve digestion, keeps your energy levels up, and also helps to control hunger, which prevents excess calorie intake.

Physical activity for weight loss

After a delivery, managing weight can feel challenging. As your body undergoes many changes, from hormone changes to lifestyle adjustments, it is hard to manage physical activity. 

So start to incorporate gentle physical activity, like slow walking for 15-20 minutes a day. You can gradually increase physical activity day by day, which helps you to boost your mood and energy levels; however, consistency is the key. 

So choose a mild activity initially that you like to do, and you can increase the intensity of the activity slowly, which helps to lose weight and improves overall health.

Sleep and stress management for weight loss

Stress and sleep deprivation can alter hormone levels, making it more difficult to lose weight. 

I can understand it is hard to deal with newborns, and you would not be able to get a proper time to sleep. However, you need proper sleep to reduce stress and to improve your health.

To prevent this, prioritise your sleep, do meditation to reduce stress, and seek help from your in-laws or relatives. Yes, seek help from them to take care of the child, or else sleep when your child is sleeping.

Conclusion

Overall, improving your health is also important when you are on a post-pregnancy weight loss journey. Following the tips that I have given helps you to recover faster and helps you to lose weight effectively after post-pregnancy.

However, you need to understand that every woman is different. Some may not lose weight quickly, like others; it may take time. So set realistic goals, take care of yourself, enjoy every moment with your child, and enjoy your post-pregnancy weight loss journey. 

Please remember staying healthy is more important too if you need further guidance or you may have any other medical condition that is overweight. It is good to consult your doctor and dietitian for personalised weight management and support. 


Varsha M,
Senior Clinical Dietitian, Simplyweight