Unlike celebrities would like us to believe, many women who have given birth struggle to lose their post-pregnancy weight. In fact, 4 in 10 women find it difficult to get back to their pre-baby weight within six months of the birth. Don’t let this put you off. It may be difficult to lose the kilos, but it’s certainly not impossible.
Here are 5 tips to lose weight after pregnancy
1.Be aware of your calories while breastfeeding
We all know that breastfeeding uses up lots more calories but therein lies the problem. It takes about 480 extra calories a day to produce breast milk, which means you should eat more than usual. However, the extra weight you are trying to lose will stubbornly remain if you eat bad foods stuffed with calories, such as a 720-calorie pizza. Be aware of how many calories you are consuming and remember to eat healthy foods, too.
2. Get into a sleep routine
Disrupted sleep makes it harder to stick to a healthy diet because when you are tired the hunger hormone ghrelin is triggered. It makes you want to eat foods which are high in calories. While it’s near impossible to get enough sleep with a new-born baby, research shows that a regular sleep routine is just as important as how much shut-eye we get. Offset wakeful nights by napping when your baby does.
3. Get out of those comfy preggie clothes
It’s really tempting to keep wearing the loose maternity clothes even after pregnancy. You’re tired and not feeling super-confident about the extra weight. But here’s the thing, wearing your over-sized preggie clothes is not giving you the motivation to stick to your post-baby weight loss plan. Try on your pre-pregnancy jeans every week – fitting into them again should be enough incentive to eat healthily and exercise regularly.
4. Don’t develop bad snacking habits
You’re exhausted and snacks like sweets, biscuits and peanut butter on toast are tempting pick-me-ups. The problem is you’re on a sure path to bad eating habits and bad eating habits are extremely hard to give up. Set yourself up to succeed rather than to fail. If treats aren’t in the house, you won’t be able to eat them. When you’re craving a sweet pick-me-up eat your favourite fruit or some biltong and nuts.
5. Get back onto your healthy eating plan
Any woman who is pregnant, breastfeeding or has given birth in the last three months CANNOT use the Cambridge Weight Plan. Pregnant and lactating women require increased levels of protein and energy and are advised to follow a diet rich in lean protein, whole grains, fresh fruit and vegetables. But as soon as you have stopped breastfeeding you can start back on the Cambridge Weight Plan again.
6. Don’t stress
Stress, which plays a big role in a new parent’s life, can trigger the release of the hormone cortisol. This plays havoc with your health and contributes towards fat storage in the midsection. The best way to alleviate stress is to exercise regularly. Research shows that a brisk 10-minute walk may be as good as a 45-minute workout for reducing anxiety. Put your new little bundle of joy in the pram and go for a power walk around your neighbourhood. Find out more about the benefits of walking in the Cambridge Weight Plan guide to Getting Active.
7. Eat more protein
After pregnancy, your metabolism may slow down for a while. This means you will burn calories at a slower rate. The solution is to eat more protein and fewer carbs. It’s much harder for the body to digest protein and must work harder to do it – burning more energy.
Disclaimer: Always consult a doctor before starting a new exercise regime or eating plan. You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare providers. New moms should wait a minimum of six to eight weeks to start exercising unless otherwise advised by a doctor.
Cambridge Weight Plan can help you lose weight after pregnancy safely and quickly. Book a free consultation with us now to find out how.
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