Tips to help lose baby weight
1. Keep the goals realistic
Despite what magazines and celebrity stories would have people believe, losing weight after pregnancy takes alot of time.
Depending on how much weight is gained during pregnancy, it is realistic to expect that over the next 1 to 2 years one could lose around 10 pounds (4.5 kg). If one gained more weight, one may end up a few pounds heavier than before pregnancy.
Of course, with a good eating plan and exercise, one should be able to achieve any healthy level of weightloss that the doctor gives the thumbs up.
2.Avoid crashing diet
Crash diets are very low calorie diets that aim to make one lose a large amount of weight in the shortest amount of time possible.
After delivering a baby, the body needs proper diet to heal and recover. In addition, if new mom is breastfeeding, more calories than normal is required.
A low calorie diet is likely to be lacking in important nutrients and will probably leave one feeling tired. Obviously this is not what one needs when taking care of a newborn.
Assuming the weight is currently stable, decreasing the calorie intake by about 500 calories per day will stimulate safe weight loss of about 1.1 pounds (0.5 kg) per week. This amount of weight loss is considered safe for breastfeeding women, according to the Academy of Nutrition and Dietetics.
3. Breastfeeding should be an option
Breastfeeding the baby during the first 6 months of life and longer has many health benefits to both mother and baby. Some of it's benefits are it; Provides nutrition, Supports the baby’s immune system, Lowers the risk of disease in infant, Reduces the mother’s risk of disease.
However, in the first 3 months of breastfeeding, one may experience no weight loss or even some weight gain. This is due to increased calorie needs and intake, as well as reduced physical activity during lactation.
4. Keep Calorie intake in check
Calorie counting helps one ensure one is getting enough calories to provide one with enough energy and nutrition one needs.
Keeping calorie in check can be done simply by doing the following; keeping a food diary, takingpictures of ones food as a reminder of what was eaten, trying a mobile calorie tracking app, sharing ones daily calorie intake with a friend who is also monitoring calories for accountability
Using these techniques can help one reduce the portion sizes and choose healthier foods, which helps with weight loss.
5. Eating of foods high in fiber
It’s about time to get those healthy grains and veggies on the shopping list. Eating foods that are high in fiber has been shown to help with weight loss.
Soluble fiber foods may also help with feeling fuller for longer by slowing down digestion and reducing hunger hormone levels.
6. Taking healthy proteins
Protein in ones diet can boost metabolism, decrease appetite, and reduce calorie intake.
Protein is also good at suppressing appetite by increasing the fullness hormones, as well as reducing the hunger hormone. Less hungry hormones means less urge to want to eat.
Healthy protein sources includes;leanmeats, eggs, low Mercury fish, legumes, nuts and seeds, dairy.
7. Always consume healthy snacks.
The foods one have around can have a big effect on what one eat. And when searching the pantry for something to munch, a healthy alternative is just the ticket.to good health.
Examples of healthy snacks to munch on are ; cut vegetables and hummus, mixed nuts and dried fruit, Greek yogurt and homemade granola, air-popped popcorn, string cheese, spiced nuts, seaweedsnacks.
8. Avoid added sugar and refined carbs
Sugar and refined carbs are high in calories and usually low in nutrients. Research shows that a high intake of sugar and refined carbs causes an increase in weight, diabetes, heart disease, some cancers, and even cognitive decline.
Common sources of sugars include: sugarydrinks, fruit juice, any type of refined sugar, white flour, sweet spreads, cakes, biscuits, pastries.
When you’re choosing food at the grocery store, it is essential to read food labels. If sugar is one of the first ingredients on the list, that product is probably better to avoid.
It’s easy to reduce your sugar intake by avoiding processed foods and sticking to whole foods such as vegetables, legumes, fruits, meats, fish, eggs, nuts, and yogurt.
9. Avoid taking highly processed foods
Processed foods, are often high in sugar, unhealthy fats, salt, and calories, all of which can counteract all weight loss efforts.
Foods that are highly processed includes; fast foods, prepackaged foods,chips, cookies and baked goods, candy, ready meals,boxed mixes, processed cheeses, sugary cereals.
10. Avoid alcohol intake
Small amounts of alcohol, such as a glass of red wine, do have some health benefits. However, when it comes to weight loss, alcohol provides extra calories without much in the way of nutrition.
Additionally, alcohol may be related to weight gain and may lead to more fat being stored around the organs, also known as belly fat.
Source - healthline.com
Comments
Post a Comment