It is every woman’s dream to lose all the extra pregnancy kilos the moment baby finally arrives.But the fact is: No one (not even Hollywood celebs) snaps back to her pre-baby body so quickly.
When can you start exercising to lose weight after pregnancy?
After giving birth, your body needs time to rest and recover. You can do mild exercises like walking, stretching and pelvic floor exercises as soon as you feel good. You should wait for 4 to 6 weeks before you start strength training exercises.
How many months do you need to get back in shape?
If you eat healthy diet and exercise regularly, you can reduce about 0.5kg to 1kg per week. So you may need 6 to 10 months to get back in shape.
Does breastfeeding affect weight loss?
You can lose weight more easily when you are breastfeeding because breastfeeding will help you burn around 500 calories a day. If you are breastfeeding, make sure you are giving your body the fuel it needs for that extra energy demand.
Is it safe to lose weight while breastfeeding?
It is safe to lose weight when breastfeeding if you lose it gradually. Losing between 0.5kg and 1kg a week shouldn’t affect the quality or supply of your milk, or your baby’s growth.
How to lose weight safely?
Aim to create 500 calories deficit per day.
Calorie deficit is no 1 requirement for weight loss. To lose 1 kg per week, you need to create a calorie deficit of 3500 calories per week, 500calories deficit a day. It is safe to lose 0.5kg to 1kg per week.
Eat a well balanced diet.
Eat at least five portions of fruit and vegetables a day.Include plenty of fibre-rich foods such as oats, beans, lentils, grains and seeds in your meals.Include starchy foods such as bread, rice and pasta (preferably wholegrain varieties for added fibre) in every meal.
Avoid empty calories.
Avoid high calorie foods such as sugary foods, fast food, sweets, cakes, biscuits, pastries and fizzy drinks.
Control your portion size.
You cannot eat healthy food as much as you want. Over eating healthy food can make you fat. Just because a food is healthy doesn’t mean you can eat a mountain of it. Portion control is the key.
Do not skip your meals, especially breakfast.
Missing breakfast leads to overeating later in the day as blood sugar drops mid-morning. If you starve yourself by skipping meals, you will be more inclined to stuff yourself later, and you will be more likely to choose high-calorie foods when you finally do eat.
Drink plenty of low-calorie fluids like water, nimbupani and coconut water. Avoid packaged juices and soft drinks because lots of calories can be hidden.
What exercises should you do to get back in shape?
Start with some gentle exercises.
Do walking, pelvic floor exercises and stretching as soon as you feel good after delivery.
Split your workouts.
Short workouts spread throughout the day are just as effective as continuous workouts.If you have a few minutes while the baby sleeps, take a walk around the house or climb stairs.
Focus on core strength.
Pregnancy can weaken some areas of the abs. Perform pelvic tilts, crunches, leg raise, plank, side-plank and yoga boat.
Incorporate cardio into your routine.
Stick with low-intensity activities. Perform walking, swimming, aerobics, dancing or working out on the elliptical trainer.
Strength training will help you build muscle mass, raise metabolism, get a strong body and increase confidence.Perform squats, overhead press, bench press, barbell row and deadlift to get the best result.