There is nothing worse than trying to get down to a healthy postpartum weight. It can be hard and stressful taking care of a newborn baby, whilst also adjusting to a new routine, breastfeeding and the actual recovery from childbirth. However, it is still extremely important to return to a healthy weight as soon as possible, as you will only get bigger the second time around if you are thinking of having more children.
Your baby may not need a weaning bib but you might, as we will be cutting out the old cravings and swapping them for healthy alternatives. In this article, we will go through some helpful tips to get you back on track and bring your back to a healthy postpartum weight.
What is Baby Weight?
Well, baby weight comprises of a range of different things in the body which all mums should be aware of. They should also be aware that pregnancy will increase their weight by 1.5 - 3 stone. According to studies, baby weight consists of:
• The Baby
• Placenta
• Amniotic Fluid
• Breast Tissues
• Blood
• Uterus Enlargement
• Extra Fat Stores (acts as an energy source for birth and breastfeeding)
Tips To Help Lose Baby Weight
Breastfeed If You Can
The World Health Organisation and the Centers for Disease Control and Prevention (CDC) recommend that if a mum can, she should breastfeed for the baby’s first 6 months at least with it also being recommended to breastfeed much longer. It provides an enormous amount of benefits for your baby, as well as it helping with the loss of baby weight. It is worth mentioning that the first 3 months of breastfeeding you will more than likely put weight on rather than losing it due to increased caloric intake.
Benefits include:
• Provides Nutrition To The Baby
• Supports The Baby’s Immune System
• Lowers The Risk Of Disease In Infants
• Reduces The Risk Of Disease In Mothers
• Eat Foods High In Fibre
Grains and vegetables are key to a healthy balanced diet so it would be wise to stock up. Eating foods high in fibre are shown to help lose weight. In a study, mothers were given 4 grams of extra fibre in their diet to what they were already intaking and the study showed that it led to a weight loss of 3 pounds over 6 months. This may not sound like a great deal but when you are following other tips as well as this, it all adds up.
Foods High In Fibre:
• Black Beans
• Brussels Sprouts
• Avocado
• Sweet Potato
• Broccoli
Keep Healthy Snacks Handy
When trying to lose weight, the hardest part is resisting the biscuit tin, having these types of foods around the house can have a big effect on what you eat in. This is why it is best to have your cupboards and fridge stocked up with healthy alternatives. By doing this, you won’t be tempted to eat a chocolate bar but a piece of fruit or carrot sticks so it is best to have the processed foods and sweet treats out of the house.
Healthy Alternatives:
• Carrot Sticks and Hummus
• Mixed Nuts and Fruit
• Edamame and Sweet Cherry Tomatoes
• Low Fat Yoghurt
• Air Popped Popcorn
Don’t Crash Diet
Crash dieting is where you have very low calories which aim to lose high amounts of weight in a short time. Whilst breastfeeding, your baby needs as much nutrition as possible, as well as your body, needs nutrition to heal properly. A low-calorie diet will not be enough to keep you both supported. A safe way to do this can be to reduce calorie intake by 500 calories a day which is also safe for mums breastfeeding. This does not mean to reduce the whole 500 but if the intake is around 2000, you can reduce by 300 and burn 200 off through exercise. Eating a healthy balanced diet and losing weight in a sensible way will make you feel healthier whilst looking fantastic.
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