Postpartum weight loss diet
Pregnancy and childbirth can be an overwhelming experience for women. This is because women go through a lot of physical and psychological changes during the period. These changes might include stress, depression, hormonal changes, weight gain, mood swings, and backaches, etc. Among all these, weight gain is one of the most commonly experienced problems by pregnant women and new mothers. But, you don’t need to have worry as a healthy diet and regular workouts can help you lose weight easily. To provide you with a better idea, here are the best postpartum weight loss diet plan and exercises to get into shape.
- Eat Fiber-Rich Foods
If you want to lose weight after pregnancy, consume more soluble fiber-rich foods regularly. This is because soluble fiber foods take time to get digested and metabolized by the body. Thus, you feel full for a longer period and it cuts down your cravings and appetite. Furthermore, fibrous foods have been medically proven to balance the appetite hormones to prevent overeating. Thus, it helps new mothers in losing weight quickly. Some of the best fiber-rich foods for postnatal weight loss include beans, veggies, lentils, fruits, and whole-grain cereals, etc.
Eat Health-Friendly Proteins
Foods rich in health-friendly proteins are highly recommended by fitness experts to help new moms lose weight quickly. This is because protein-rich foods keep your stomach full for a longer period and suppress your cravings. Secondly, protein is very effective in boosting metabolism, which further accelerates the weight loss process. Thirdly, these foods help in reducing the caloric-intake by preventing overeating. Some of the best protein-filled foods for new moms include eggs, beans, salmon, lean meats, seeds, and nuts, etc.
Eat Healthy Snacks
Snacks play a major role in both weight gain and weight loss. Thus, it is very important to eat snacks that are nutrient-dense rather than calorie-dense. So avoid eating snacks that are fried, baked, processed, or filled with calories. Instead of these, eat natural and healthy snacks like nuts, fruits, veggies, seeds, yogurt, and sprouts, etc. These foods have been medically proven to boost the postpartum weight loss process. Therefore, replace all the unhealthy snacks at your home with these healthy snacking options.
Drink Enough Water
Water is undoubtedly the most important element of any weight loss diet plan. There are many ways in which drinking enough water daily helps in losing weight & extra fat from the body. Firstly, water helps in keeping your stomach full and stops you from overeating. Secondly, water helps in eliminating extra fats and harmful toxins from the body through sweating. Lastly, it helps in boosting the processes of digestion and metabolism. With a combination of all these benefits, you are easily able to lose postnatal weight.
Cut Down Processed Foods
Processed foods are highly responsible for blocking the weight loss process after pregnancy. Several medical studies have shown that new moms, who consumed a lot of processed foods, gained even more weight after childbirth. Thus, it is very important to avoid processed foods like junk foods, ready-to-cook products, bakery products, and packed foods, etc. Replace these foods with a nutrient-dense diet to lose weight quickly post-pregnancy.
Avoid Foods With Artificially Sweeteners & Refined Carbohydrates
In several medical studies, it has been found that foods with artificial sugars and refined carbohydrates cause weight gain in new moms. This happens because the caloric content in these foods is high, while the nutrition level is quite low. Thus, these foods can easily cause health problems like obesity, heart disorders, diabetes, and cancer as well. Hence, you need to avoid eating artificially sweetened & processed foods like bakery products, packed juices, soft drinks, packed, and processed foods. This will help you to reduce your postnatal weight quickly and healthily.
- Don’t Drink Alcohol
Alcohol consumption is a medically proven reason behind weight gain in everyone, especially new moms. Furthermore, alcohol is not good for breastfeeding mothers as it can affect the health of the newborn too. There are many reasons behind alcohol causing weight gain. Firstly, drinking alcoholic beverages increase the toxins in the body, which slows down the metabolism. Secondly, these drinks are filled with calories that obstruct the weight loss process. Thus, you need to avoid drinking alcohol for losing weight after pregnancy.
Postpartum weight loss workout
Here are some of the best exercises to lose post-pregnancy weight easily.
- Brisk Walking
Brisk walking is a simple yet very effective way to lose weight quickly after childbirth. It is not only a great exercise but a good way to warm your body up. You can do it on your terrace or go to a nearby park for even better results. This exercise will help you to lose extra fat from your entire body and build your stamina as well. So put on your walking shoes and start walking briskly on the path to weight loss today.
The Bridge Pose
The bridge pose is one of the best exercises to tone, strengthen, and stretch your complete body. The bridge pose is also known as the Glute Bridge as it targets your gluteal muscles. Apart from this, it helps in the toning of your butt, glutes, thighs, hamstrings, quadriceps, and back. Moreover, this pose helps in stretching your back, shoulders, neck, chest, and back. Also, this pose helps in relieving other health problems like stress, depression, back pain, and digestive problems.
Steps To Do The Bridge Pose
- Lie down on the floor on your back and bend your knees to place your feet near your hips on the ground.
- While exhaling, slowly lift your butt off the ground as high as you can. You can hold your ankles with your hands to avoid slipping.
- When you reach the peak point, your body will be balanced on your feet, shoulders, and head.
- Hold this position for 10-15 seconds and return to the initial position slowly.
- Repeat these steps 10-15 times per set.
The Forearm Plank
The Forearm Plank is an incredible exercise to tone, strengthen, and build your complete body. The key targeted areas of this exercise include shoulders, core, abs, calf muscles, hamstring muscles, legs, and back. It seems to a very simple exercise but the longer you hold it, the more intensity you experience.
Steps To Do The Forearm Plank
- Lie down on the floor in the extended arms pushup position i.e. straight body balanced on toes and arms.
- After that, bend your right arm to place the forearm on the floor, followed by the left arm.
- Make sure to keep your knees, butt, back, neck, and head in a straight line.
- Hold the position for 20-30 seconds, while squeezing your core.
- Slowly get down on the floor and relax.
Sit-ups are a very effective exercise to get rid of the extra abdominal fat and lose weight quickly. The main target areas of this exercise include core, abs, back, and hip flexors. You can easily do this exercise at your home without any equipment.
Steps To Do Sit-Ups
- Lie down on the floor facing upwards and bend your knees to bring your feet close to your buttocks.
- Place both your hands behind your head with interlocked fingers.
- Now slowly lift your upper body and bend it towards your knees.
- Return to the initial position and repeat these steps 15-20 times per set.
Yoga Pranayamas & Asanas
Yoga is an ancient Indian discipline that includes various poses and breathing exercises to keep mind and body healthy. By doing various yoga asanas and pranayamas at your home, you can easily reduce your postpartum weight. Some of the best weight loss pranayamas include Bhastrika, Kapalabhati, Anulom Vilom, and Bhramari, etc. On the other hand, best yoga asanas for weight loss include Boat Pose, Seated Forward Bend, Warrior II Pose, and Upward Plank Pose, etc.
Aerobics is an incredibly effective way of toning and stretching of the complete body. Not only is aerobics an intense workout but also a very enjoyable one too. It will help new mothers in improving their body’s flexibility, stamina, stability, and balance. Moreover, it also helps to improve heart health, BP, blood sugar levels, chronic pains, and sleep problems. Thus, you should join a professional aerobics class near you to get the health benefits. Along with aerobics, you can also join a Pilates class to tone, strengthen, and build your entire body.
The Bottom Line
So these were the best postpartum weight loss diet plan and exercises to manage proper weight after childbirth. Also, it is highly recommended for you to contact a licensed nutritionist and get a personalized diet plan for you. For the exercises, you should always get assistance from a fitness expert to avoid injuries or other health problems. If you have any questions or suggestions, feel free to comment below or email us through the contact us page.