Hello there NeoMom!
It's no secret that having a baby can take a toll on your body. In fact, many new moms find themselves struggling to lose the baby weight after giving birth. Some find themselves gaining even more after the bun has left the oven. It's okay to want to get your pre-baby body back, but remember that your body has been through a lot and it may take some time to get back to your pre-pregnancy weight.
While it's normal to gain some weight during pregnancy, postpartum obesity is when a woman gains excessive weight after giving birth. It is a body mass index (BMI) of 30 or above within one year of giving birth and about 50% of all women are considered obese one year after giving birth.
This weight gain happens because of hormonal changes, lack of sleep, and stress. A study found that moms sleeping less than 3 hours a night were 3 times more likely to have kept the baby weight and gained even more at 6 months post delivery. Stress hormones also promote weight gain and as you know, most women eat when stressed so it's no surprise that many moms find themselves in these shoes.
If you've been struggling to lose weight after delivery, we've got you. Here are some tips that will help:
Breastfeed if you can. Breastfeeding has a lot of benefits for both you and your baby. Aside from boosting your baby's immunity and reducing both your chances for various diseases, did you know that it can also help you burn calories and lose weight? In fact, women who breastfeed tend to lose more weight than those who don't.S
Set realistic weight-loss goals. Despite what Instagram post-baby snap-back reels would have you believe, losing weight after pregnancy takes time. It takes most new moms between six months to a year to return to their pre-pregnancy weight. Be patient and take things easy. You also may not be able to return to your exact pre-pregnancy shape. For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waistline.
Get moving. With uncomplicated vaginal births, light exercise such as a walk around your block can start about two weeks after delivery. You can then gradually add on other exercises. Slowly increase the pace and intensity, but listen to your body and stop immediately there's any pain. If you had a cesarean section, talk to your Doctor to know when it's safe for you to resume physical activity — most women will need to wait at least four weeks.
High fibre food like oats, potatoes, fruits and vegetables will help you feel fuller for longer by slowing digestion and reducing your hunger hormone levels. A protein rich diet will boost metabolism, decrease appetite, and reduce your calorie intake. Healthy protein sources include eggs, fish, lean meat and legumes. Don't skip meals and be sure to drink lots of water.A
Avoid added sugars and unrefined carbs such as sodas, fruit juices and pastries as they will add a lot of empty calories to your diet. Also stay away from highly processed meals like fast food, prepackaged food and sugared cereals
Sleep. Your little one might need you around the clock but try to catch a few winks when she is asleep and or when someone else has charge. Lack of sleep can negatively affect your weight so ask for help from family and friends.
Most importantly, love and appreciate your body. It was someone's home for 9 months. Recuperating is a huge part of the process so Momma, don't neglect your health. Take time to de-stress by getting some "me time". Remember, you need all the help and support you can get, ask for it.
We know that the post-partum period can be tough, but you don't have to do it alone.
If you have any questions or concerns, don't hesitate to reach out to us at Neochildcare. We're always here to help!