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Merdeka.com – Getting back weight after giving birth is a struggle for some women. Caring for a newborn baby can be stressful, adjusting to a new routine, and recovering after giving birth can be very challenging. Plus, of course you want to get your body back to the way it was before pregnancy.
The Centers for Disease Control and Prevention (CDC) recommends that women in the healthy weight range with one baby gain an additional 25 to 35 pounds (11.5 to 16 kg) during pregnancy. According to research published in the American Journal of Obstetrics & Gynecology, pregnancy weight gain comprises the baby, placenta, amniotic fluid, breast tissue, blood, enlarged uterus and extra fat stores.
It’s important to return to a healthy weight after giving birth, especially if you plan to get pregnant again in the future. The following are some of the effective methods to help you achieve your postpartum weight.
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1. Breastfeeding
Breastfeeding is the first way to lose weight after giving birth. Launching from healthline.com, the World Health Organization (WHO), the American Academy of Pediatrics (AAP), and the CDC all recommend mothers who have given birth to breastfeed their babies. Breastfeeding your baby during the first 6 months of life (or longer) has many benefits for both you and your baby. As;
- Provides nutrition: Breast milk contains all the nutrients a baby needs to grow and develop in the first 6 months of life, according to WHO.
- Supports the baby’s immune system: Breast milk also contains antibodies which are important to help your baby fight viruses and bacteria.
- Reducing the risk of disease in babies: Breastfed babies have a lower risk of developing asthma, obesity, type 1 diabetes, respiratory disease, ear infections, sudden infant death syndrome (SIDS) and gastrointestinal infections.
- Reducing the risk of the mother getting disease: Women who breastfeed have a lower risk for high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer.
Additionally, studies have shown that breastfeeding can support postpartum weight loss. However, in the first 3 months of breastfeeding, you may not experience weight loss or even gain weight. This is due to increased calorie needs and intake, as well as reduced physical activity while breastfeeding.
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2. Monitor your calorie intake
Monitoring calorie intake is the second way to lose weight after giving birth. Although the calorie counting method cannot be applied universally. But if you find that eating intuitively doesn’t help with weight loss, then you may want to try monitoring your calorie intake to identify the source of the problem.
Monitoring calories can also help ensure you’re getting enough calories to provide the energy and nutrients you need. You can do this by:
- make a food diary
- take pictures of your food as a reminder of what you have eaten
- try a calorie tracking app
- share your daily calorie intake with a friend who also monitors calories for accountability
Using these techniques can help you reduce portion sizes and choose healthier foods, which aid in weight loss.
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3. Consumption of Fiber Foods
Eating high-fiber foods is the third way to lose weight after giving birth. Include healthy whole grains and vegetables on your shopping list. Eating a diet high in fiber has been shown to help you lose weight.
For example, a 2019 study of 345 people found that an increase of 4 grams of fiber over what participants ate before the study led to an average weight loss of 3 1/4 pounds an average of 6 months.
Soluble fiber foods can also help you feel fuller longer by slowing digestion and reducing levels of hunger hormones. This effect on digestion may help reduce calorie intake, although overall research results are mixed.
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4. Eat Healthy Protein
Eating foods with healthy protein content is a way to lose weight after the fourth birth. Including protein in your diet can increase metabolism, decrease appetite, and reduce calorie intake, according to research published in the American Journal of Clinical Nutrition.
Studies show that protein has a greater “thermic” effect than other nutrients. That means the body uses more energy to digest it than other types of food, which results in more calories being burned.
Research also shows that protein can suppress appetite by increasing the fullness hormone GLP and GLP-1, and reducing the hunger hormone ghrelin. Less hunger hormones mean less hunger. Healthy protein sources include:
- lean meat
- egg
- low mercury fish
- nuts
- biji-bijian
- dairy products
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5. Avoid Processed Foods
Avoiding processed foods is the fifth way to lose weight after giving birth. Many of the preceding methods become much easier when you eat whole, unprocessed foods. Such foods are usually full of protein, fiber and a little sugar.
Processed foods, on the other hand, are often high in sugar, unhealthy fats, salt, and calories, all of which can counter your weight loss efforts, according to the National Institutes of Health (NIH). These foods include:
- fast food
- packaged food
- chips
- cakes and baked goods
- candy
- fast food
- processed cheese
- sweet cereal
Plus, research has linked the consumption of processed foods with more addictive eating behavior. Unfortunately, these processed foods make up a large part of many people’s nutritional intake, according to research published in The American Journal of Clinical Nutrition. You can reduce the amount of processed foods by replacing them with foods that are fresh, whole, and nutrient dense.
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6. Move often
Frequent movement is the way to lose weight after the sixth birth. Moving your body has many benefits in general, but can specifically accelerate weight loss. Cardio exercises, such as walking, jogging, running, cycling, and interval training, help you burn calories and have many health benefits.
According to the CDC, exercise improves heart health, reduces the risk and severity of diabetes, and may reduce the risk of some types of cancer. Although exercise alone cannot help you lose weight, an analysis of eight studies suggests that it helps if you combine it with good nutritional intake.
For example, analysis showed that people who combined diet and exercise lost an average of 3.7 pounds (1.72 kg) more than those who just dieted. The CDC also points out that aerobic exercise is essential for fat loss and heart health. So simply taking a walk is a great way to improve your weight and health.
After giving birth, your pelvic area and abdomen need time to heal, especially if you’ve had a cesarean section. How long after giving birth you can start exercising safely depends on the mode of delivery, whether there are complications, how fit you were before and during pregnancy, and how you feel in general. A health professional will help you decide.
After your health care professional gives you permission to start exercising, the CDC recommends that postpartum people get at least 150 minutes of moderate-intensity aerobic physical activity, such as brisk walking, that is done throughout the week. Once you’ve got permission to start, find an activity that you really enjoy and can resume when you reach a healthy weight.
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7. Drink Enough Water
Drinking enough water is another postpartum weight loss method. Drinking enough water to stay hydrated is very important for anyone trying to lose weight. The CDC suggests that choosing to drink water instead of one sweet, 20-ounce drink can save 240 calories.
According to a 2016 study, drinking water can increase satiety and stimulate your metabolism, leading to weight loss. However, not all researchers agree. Other studies have shown no conclusive correlation between water consumption and weight loss.
However, for breastfeeding women, there is no doubt that staying hydrated is important for replacing fluids lost through milk production. The general recommendation from health authorities is to drink eight 8-ounce glasses, which amounts to half a gallon, or about 2 liters. This is easy to remember as the “8 × 8 rule”.
The 8 × 8 rule is a great thing that can aid in weight loss and keep you hydrated. However, women who are breastfeeding or exercising vigorously may need more water than this. Plain water is best, but the occasional unsweetened sparkling water can add variety.
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