In this article I give the 7 most effective tips that help you to lose weight in a healthy way after the pregnancy. To be able to lose weight responsibly after pregnancy, I give you 7 advice here.
LOSE WEIGHT AFTER PREGNANCY TIP # 1: BREASTFEED
It has been shown that breastfeeding promotes weight loss . This effect is only seen 6 months after the pregnancy. In the first three months, it may even prevent you something in weight increases .
There are also other health benefits of breastfeeding. The chance of diabetes, breast cancer and a postnatal depression is smaller.
Breastfeeding not only provides health benefits for the mother, the baby also benefits from this. A whopping 28 percent of the children’s intestinal flora comes from breast milk and another 10 percent of the contact between the baby’s mouth and the skin of their mother’s nipple.
The intestinal flora plays an important role in the digestion, but also in the immune system of the baby. This creates a protective effect against allergies. The risk of diseases such as diabetes, obesity and leukemia is also lower.
LOSE WEIGHT AFTER PREGNANCY TIP # 2: EAT UP TO 3 TIMES A DAY
Your hormones and neurotransmitters are looking for a new balance after a pregnancy . After all, the production of breastfeeding has started and your nights will be broken more often. Still, your body will try to stay in optimal condition so that you can take good care of your child.
A hormone that has a big influence on your energy is insulin . You keep this hormone in balance by limiting the meal frequency to 3 times a day. This keeps the production of insulin limited, so that your energy level remains more stable. You will also notice that cutting behavior is reduced and as a result you absorb fewer calories throughout the day.
LOSE WEIGHT AFTER PREGNANCY TIP # 3: EAT HEALTHY FATS
Breast milk consists of relatively many healthy fats . It is mainly the DHA and AA fatty acids that can be found in breast milk. These fats contribute to healthy brain development . It is therefore important to eat relatively many foods rich in omega-3 fatty acids during the breastfeeding period.
Even if you have eaten less or no fish during pregnancy, it is all the more important to do so after you have given birth.
Fat-rich foods such as fish, avocado and nuts contribute to a better feeling of satiety , making your total caloric intake easier to adjust .
LOSE WEIGHT AFTER PREGNANCY TIP # 4: LIMIT PROCESSED FOODS
Processed foods contribute to a high through-eating factor, ie you eat too much unnoticed. This is because processed foods have largely been stripped of their fibers and contain too many unhealthy fats and added sugars. Also processed foods contain relatively few healthy nutrients.
Especially in a period in which you are recovering from pregnancy, it is important to eat a lot of food that is rich in vitamins , minerals and fiber .
LOSE WEIGHT AFTER PREGNANCY TIP # 5: MOVE
After delivery, your pelvic and stomach area needs time to recover, especially if you have had a caesarean section. How long you can exercise safely after giving birth depends on how the delivery took place and how fit you were before and during pregnancy.
On average, you can exercise intensively again 6 to 12 months after giving birth . In the meantime, forms of movement such as walking and cycling are the most safe ways of moving. You can also quickly start strength training, especially for the leg, chest and arm muscles. Exercising abdominal muscles can be better spared, because they need a lot of time to recover.
LOSE WEIGHT AFTER PREGNANCY TIP # 6: LOW STRESS LEVELS
For many women, a child brings a lot of stress with her. After all, you want to be as good a mother as possible and that is why you can demand a lot from yourself. If this stress becomes chronic , make your body extra from the hormone cortisol.
Cortisol ensures that the energy stored in the cells of your body is quickly available to properly carry out the stress response. This also ensures that you have a quicker need to eat. And that gives a greater chance of a calorie surplus, which means you arrive earlier than waste.
So make sure you have moments of relaxation . You can think of yoga, meditating, reading a book, a nice walk or a romantic evening with your partner. It does not really matter what you do, if you take in a relaxation moment every day. Only in this way does your body really get the chance to recover and function optimally.
LOSE WEIGHT AFTER PREGNANCY TIP # 7: BE REALISTIC
Losing weight after your pregnancy takes time. Depending on how much weight you have arrived during pregnancy, it is realistic to expect that you lose about 4.5 kg of fat in the course of 1 or 2 years.
If you have arrived more than average during pregnancy, it can be difficult to get the same weight as before pregnancy, but not impossible.