If you’re looking for a weight loss plan that actually works, check out our best tips in this blog!
One of the very first things we want to do after giving birth is to get back in shape. But with all the extra pounds accumulated during the 9 month long pregnancy, it’s surely not an easy task. No one knows a magical weight loss calculator for new moms and the idea that you should be able to get your pre-baby body back is also just a myth. However, with these tips, tricks, guidelines, and your determination, you can surely lose the baby weight.
Postpartum Weight Loss Diet
Eating less doesn’t help you lose weight unless you eat right. To start it right, you will need to calculate precisely the amount of calories and other nutrients you need to take and stick with the plan. Keep it in mind that there’s no formula for all to use, your diet will be different from others due to your age, metabolism as well as activity level.
Nutrients for New Moms
According to experts, going on a diet right after giving birth is a big no-no. Your health is what matters the most as you need enough energies for your body to repair itself. If you are breastfeeding, you will need to consume at most 2,000 – 2,200 calories a day or 1,600 – 1,800 if not. Remember to add extra calories if you work out.
Some nutrients are vital for new moms so never leave them out of your postpartum weight loss diet. You need vitamin D and calcium for your bone health, folate for your future pregnancies, protein for tissue building & repairing, vitamin C for iron absorption, and iron to avoid anemia. They are even more important if you’re breasfeeding as they leave your body with the milk.
Nutrients Needed for Breastfeeding Moms
- Calories: 2,200–2,400
- Vitamin C: 95 mg
- Protein: 65 g
- Iron: 15 mg
- Folate: 280 mcg
- Calcium: 1,000–1,300 mg
Nutrients Needed for Formula-Feeding Moms
- Calories: 1,900–2,200
- Vitamin C: 60 mg
- Protein: 44–50 g
- Iron: 15 mg
- Folate: 180 mcg
- Calcium: 1,300 mg
Best Foods to Lose Baby Weight
Too much sugar can put your blood-sugar levels in jeopardy. And once you go down that path, it’s hard to get out because when your blood sugar drops, you will keep eating more. Therefore, don’t give yourself an easy treat, try to keep only nutritious foods at your fingertips. Also, make sure that you stock up lots of foods that are rich in calcium such as low-fat milk and yogurt.
Stay away from empty calories (sodas, chips, etc) and fad diets and switch to nutrient-rich meals that include lean protein, fresh fruits, whole grains, vegetables and low fat diary products.
Don’t try hard to get rid of fat as it’s in fact a crucial nutrient. Not all fats are bad, just like us, people. You actually need healthy fats as much as carbohydrates and protein so start to eat more avocado, nuts, nut butter, and olive oil. According to some studies, the good fat omega-3s in foods like salmon, walnuts, and flaxseed oil helps lose belly fat. Besides that, fats can also reduce hunger cravings, helping you feel more satisfied.
Water-rich foods such as fruits, veggies, soups and teas will also fill you up with weight and volume without adding lots of calories. Researchers suggest having soup before a meal or drinking a hot cup of tea between meals to suppress appetite. Warm foods are more filling than cold ones, so always heat your foods up!
Best Postpartum Snacks
To burn calories as much as possible, you should grab a snack whenever you breastfeed/feed your baby. By doing so, your metabolism will be revved up.
Here is the list of snacks you can start stocking up:
- Celery, carrots, and peppers with hummus
- Fruit smoothies
- Apples with almond butter
- Hard-boiled eggs
- Whole-grain cereal with milk
- Whole-grain bread with nut butter
- Egg or chicken salad on whole-grain bread
You should also add some other snacks with high fiber content such as figs and raisins or whole-wheat crackers with veggies, because they can fill you up and help with digestion and regularity.
If you are having a hard time eating less, ask yourself this question before grabbing any food: Am I really hungry? If you are, fill your stomach with some recommended foods above. If not, try to get yourself distracted by calling a friend, taking a walk, etc, as you probably just eat out of boredom.
Have an Exercise Plan
“Why would I exercise when I don’t even have enough time to sleep?” The question might have popped right up in your mind after reading the title. Don’t stress over it, your body is unlikely to be ready for the first 6 weeks after giving birth (or even longer if you had a C-section).
However, you can still do some light exercises such as walking around the block. Increase the distance gradually if it doesn’t feel uncomfortable, cause or exacerbate bleeding. After your six-week checkup, you can start to spend 20 – 30 minutes on cardio a day, 3 to 5 day a week. You don’t even have to go somewhere out of your neighborhood. Pushing a stroller for 30 minutes already helps you burn 150 calories. If you feel comfortable, train with weights to speed up your metabolism, helping you lose weight easier and faster.
Meet With Other New Moms
You are surely not alone in this battle fighting against pregnancy weight. Other new moms are sharing the same concern. You should connect with them for regular exercise to get yourself more motivated as well as disciplined.
Apart from exercising together, you can also trade recipes and host healthy lunches on a regular basis. Meeting new moms can also help you with other postpartum issues. You can never imagine how helpful that community can be until you join one!