After having a baby, many new moms are encouraged to join weight loss programs to get back to their ideal weight. Experts usually say this shouldn’t take long if moms keep a good handle on their eating and exercise routines. It’s important to avoid being overweight or obese because that can lead to various mental and health problems, which in turn, can cause more weight issues, creating a cycle that needs to be broken.
Weight Loss Programs
For effective and safe weight loss after pregnancy, here are the top three recommended programs:
Focus on Eating Super Foods
Super foods are nutrient-rich items packed with vitamins, minerals, and proteins but low in unnecessary fats and calories. They help you feel full without adding extra weight. For nursing moms in particular, nutrient intake is key. It’s suggested to eat:
– Fish: It’s great for Omega-3 fatty acids, especially DHA. Good choices include cold-water fish like sardines, light canned tuna, and salmon.
– Lean meats, poultry, and beans: These are high in protein and fiber and low in fat.
– Dairy: Milk and yogurt are high in calcium, which strengthens bones.
Breastfeeding
Breastfeeding can help with weight loss when paired with a balanced diet and exercise while avoiding overeating. A mother’s body burns more calories to produce milk, and since lactating moms don’t account for the calories used for milk in their daily intake, this calorie deficit often results in weight loss.
Balanced Eating, Exercise, Sleep, and Hydration
Instead of drastic diets, a balanced diet is encouraged to avoid withdrawal symptoms and binge eating, which can lead to quick weight gain. Gradually reducing unhealthy food helps avoid these pitfalls. Drinking plenty of water helps you feel full and prevents dehydration, aiding in controlling weight.
Physical activity like strength training and aerobics is highly recommended postpartum, as it builds strong bones and muscles and burns calories. This not only helps with steady weight loss but also boosts mood and self-esteem. Walking, starting with short distances and gradually increasing, alongside a structured exercise plan can be very effective.
Getting seven to eight hours of sleep each night is crucial. Lack of sleep leads to tiredness and the production of stress hormones like cortisol, resulting in poor diet, less activity, and a negative self-image, all of which can cause weight gain. Ultimately, good sleep supports weight loss efforts.
Always consult with a doctor before starting any weight loss plan. They can provide essential guidance on what might be harmful and help set realistic weight loss goals.