The Secrets to Lose Weight after Pregnancy
After giving birth, your body has gone through dramatic changes that can make it difficult to find your pre-pregnancy weight and body shape again. Your metabolism has slowed down and you have likely gained some extra pounds of fat during pregnancy that you need to lose to return to your normal, healthy weight and figure. Follow these tips on how to lose weight after pregnancy to speed up the process and get back into shape quickly!
- Eat Healthier
The biggest secret to losing weight post-pregnancy is simply eating healthier. It’s not always easy, but there are steps you can take. If you’re breastfeeding, choose low-fat or skim dairy options; your body needs all of those healthy fats for breast milk production. Don’t forget about healthy carbs such as fruits and whole grains. Also, don’t skimp on proteins—they help keep you fuller longer and keep your blood sugar levels in check. Finally, focus on staying active throughout your day: Take walks, get up and down off of your chair every hour or so, or try some prenatal yoga with video instruction.
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- Exercise Smarter
When you’re trying to lose weight, it’s easy to focus on the exercise at the expense of a healthy diet. While your workouts should be an important part of any weight-loss program, if you try too hard or don’t eat right, you could end up gaining back what you lost instead of losing more. When thinking about exercise as a part of your weight-loss plan, aim for smarter rather than harder. You want to work out hard enough to improve your health and fitness level and keep you burning calories throughout the day, but not so hard that it causes stress or makes it impossible for you to stick with your eating plan.
- Do Not Take It Too Seriously
Although you might have used pregnancy as an excuse to indulge in your favorite treats, don’t let that same mindset creep into your weight-loss plan. Don’t take your weight-loss regimen too seriously at all; instead, focus on small steps and incremental changes that will get you closer to where you want to be. Going on a diet won’t do much good if it doesn’t make you feel happier or healthier, so find ways that small healthy decisions can add up over time. You will lose weight faster and with fewer cravings if you are intentional about every bite of food.
- Make it a Family Affair
Reaching your weight-loss goals may be much easier if you involve your entire family. If you’re trying to lose weight, but still can’t quite seem to get off those extra pounds, ask for help from your spouse and kids! Ask them what they think about different foods or activities that can help you reach your goal, and if they’re open to making a few changes in their daily routines (i.e., everyone walking around for 20 minutes instead of taking an elevator), why not give it a try? Not only will it make losing weight easier for you, but it will likely make everyone happier.
- Set Realistic Goals
If you want to lose weight, you need to set realistic goals. If your goal is too lofty, it will just make you feel bad about yourself and overwhelm you, making your motivation and consistency plummet. The right weight-loss goals are small but meaningful—such as fitting into a favorite pair of jeans or walking on a treadmill for 5 minutes without gasping for air. Make these types of goals personal and strive toward them every day. Once they’re achieved, build on that success by setting bigger goals and achieving those as well! Remember: Rome wasn’t built in a day!
- Add Variety to Your Diet
Eating a variety of foods keeps boredom at bay, gives you more options for meals, and helps you avoid nutritional deficiencies. Instead of eating one type of food (for example, broccoli), eat at least three types (broccoli, onions, and garlic). This will ensure that you're getting enough different nutrients in your diet. Keep portions small, too! A single serving of meat is about 1 ounce; a serving of veggies is about 1 cup cooked or 2 cups raw; a serving of rice is about 3⁄4 cup, and a serving of cheese is 11⁄2 ounces. A typical meal should include between 20-30 grams protein, 25-35 grams carbs, and 15-20 grams fat.
- Take Vitamins
Studies have shown that some prenatal vitamins can help minimize post-baby weight gain, so now’s a good time to start taking them. I recommend at least 4,000 IU of vitamin D each day, as well as 400 micrograms of folic acid, 800 micrograms of calcium, and 400 international units of vitamin B12. And don’t forget extra magnesium: Many women in their third trimester are deficient. One small study found that giving a supplement of 300 milligrams daily helped mothers-to-be hold on to more lean body mass during pregnancy than women who weren’t given any extra magnesium.
- Get Enough Sleep
A good night’s sleep is essential for a healthy pregnancy, with many studies showing that getting enough rest can help prevent serious complications like pre-eclampsia, gestational diabetes, and even postpartum depression. Getting enough ZZZs can also set you up for success at shedding those pregnancy pounds. That’s because you’ll be able to effectively manage your appetite and get through those grueling workouts.
- Drink More Water
Dehydration is another factor that can cause you to retain excess water weight. You may not realize you’re dehydrated because some of its symptoms are mild, such as headache and fatigue. Even if you experience no noticeable symptoms, proper hydration is still crucial for optimal health. In addition to keeping your body functioning properly, water intake helps flush out excess salt and toxins from your system.
The fastest way to The fastest lose weight
- Choose Smaller Plates
Smaller plates take up less space on your table, in your kitchen cabinets, and in your stomach. Experts say that you’ll likely eat less if you plate your meal on a smaller plate because you’ll be able to see it better. This is likely related to our ability to judge quantities based on visual cues: If you serve yourself a healthy-sized portion of pasta salad on a large plate, for example, it may look small by comparison.
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