How to regain your pre-pregnancy weight
3 out of 4 mothers gained weight after a year of giving birth.
There are several factors contributing to weight gain but the main thing is a lifestyle change. During pregnancy, we are used to having several snacks as we get hungry often. We can't work out much so we are used to these few months of sedentary lifestyle and higher consumption. Not just that, with a baby coming along and having to breastfeed, it's not easy to find time to keep fit. Coupled with stress and lack of sleep, no wonder mothers are gaining weight after pregnancy!
Well, we do really need to change that if you care about your figure and looks.
It's not just for superficial reasons. You also feel good and confident if you are in control of your weight. You can even go back to wearing your pre-pregnancy clothes and that is definitely a morale booster. Your partner will be very happy too.
The first thing to take note, is that you have to set realistic expectations. You can only see some weight loss 3 to 6 months after giving birth. I believe if you are conscious of your diet and lifestyle, it should not be hard to regain your original weight. After some push from my friends to write this post, here are still some additional points I feel all mothers have to take note of:
1) Never eat for 2 - Only 300 to 400 calories more
People always ask you to eat more when you are pregnant. Or eat for 2 person, and that itself is a huge problem. The excess weight you gained will stay with you after delivery and will not be easily shed. Doctors have urged mothers to only take in an excess of 300 to 400 calories a day - One Mcdonald's cheese burger is already 300 calories! So if you are eating more meals, bigger meals, supper, high tea and unhealthy snacks, you should definitely control yourself. Pregnancy is a time to feast and go on occasional buffets but you should not be eating like that every single day. Healthy snacks like nuts is definitely the way to go.
It is true that maintaining weight is easier than losing weight so it's best to not gain these excess kilograms if possible.
2) Breastfeeding only loses 300 to 400 calories
Mothers feel terribly starved during breastfeeding but that also does not mean you should eat for 2 person again! Breastfeeding will only need an extra 300 to 400 calories, similar to the increased amount during pregnancy. Of course, there will be some stress and headaches over breastfeeding but do not go crazy and eat junk food when stressed. I know many friends who eat so much more during breastfeeding, which is why they still look pregnant after delivery.
Your burgeoning figure will only lead to more stress. Remember, fats will only accumulate. There is no such thing as only losing weight after your second or last child and ignore the weight gain after the first pregnancy.
3) Weaning off is a crucial time
Breastfeeding does lose some calories but if you intend to wean, this is the time to be cautious of. When you slowly start to decrease the number of pumps, you will also need lesser calories. This is the time which is hard to cut down and reduce your food intake. I am also guilty of gaining some weight during this period and had to work harder to slim down.
If you reduce your food intake during weaning period, you will have more chances of returning to your original size. Again, healthy snacks like nuts are really a good way to feel satisfied without piling on too much calories.
4) Exercise
My good friend confided that she does not even have enough time to sleep, let alone have energy to exercise. On the contrary, exercising does help boost your energy level in the long time. It does not have to be a long exercise, just a simple 7-minute work out to stay healthy and pumped up. You will find that you can sleep better, feel more relaxed, have better moods and more ready to take on the baby's tantrums. Not forgetting the health benefits you are reaping, and also our ultimate aim is to slim down!
Anyway, I did this 7-minute work out even before my first pregnancy and also all the way during my pregnancy into my third trimester. You just have to substitute the jumping jacks and the activities you cannot handle into more mild pregnancy exercises. There are lots of mobile apps to guide you on it.
Once you can easily handle 1 set of it, you can even attempt 2 to 3 repetitions and that's where you can get enough cardio exercise. The advantages of this work out are, you can do at home and you don't need sports attire. The best part of all, you only need at least 7 minutes!
5) Me-time
It is even better if you can motivate your partner to exercise or keep fit together. Most couple gain and lose weight together because they either feast or exercise together. After being a parent, you will understand how important it is to be healthy, especially when you need to take care of a sick kid or partner. Have some couple time with your spouse, but don't forget to have some time to yourself.
I would recommend you use this time to exercise, but if not, have some quiet time to relax or sleep. Stress is a big factor towards over eating and cravings for more junk food. Not just physically but mentally, we also need to be healthy and de-stress to take on a crying baby.
Just 30 minutes a week can do wonders.
Rely more on your partner, this is the time the couple must work together. Don't assume that you husband does not know how to take care, hug or shower a baby. Guide him and let him learn, don't expect perfection from his first attempt. If the diapers are skewed, the swaddling is messy or the outfit does not match, it does not matter just as long as he takes care of the baby!
Conclusion
It's near impossible to control weight just by reducing food. It's much easier to do so when you exercise and the friends I know who managed to regain their pre-pregnancy weight do exercise weekly.
The main aim after delivery is to rest and recuperate. Try tackling your weight 3 months after the birth of your baby. Breastfeeding is a good calorie reducer and it will be the easiest to lose weight with frequent pumping. Just be careful not to eat as much when you wean off!
__________________________________________________________________________________________________
Like me on Facebook to be updated on more #Familytalk posts and finances.
There are several factors contributing to weight gain but the main thing is a lifestyle change. During pregnancy, we are used to having several snacks as we get hungry often. We can't work out much so we are used to these few months of sedentary lifestyle and higher consumption. Not just that, with a baby coming along and having to breastfeed, it's not easy to find time to keep fit. Coupled with stress and lack of sleep, no wonder mothers are gaining weight after pregnancy!
Well, we do really need to change that if you care about your figure and looks.
It's not just for superficial reasons. You also feel good and confident if you are in control of your weight. You can even go back to wearing your pre-pregnancy clothes and that is definitely a morale booster. Your partner will be very happy too.
The first thing to take note, is that you have to set realistic expectations. You can only see some weight loss 3 to 6 months after giving birth. I believe if you are conscious of your diet and lifestyle, it should not be hard to regain your original weight. After some push from my friends to write this post, here are still some additional points I feel all mothers have to take note of:
1) Never eat for 2 - Only 300 to 400 calories more
People always ask you to eat more when you are pregnant. Or eat for 2 person, and that itself is a huge problem. The excess weight you gained will stay with you after delivery and will not be easily shed. Doctors have urged mothers to only take in an excess of 300 to 400 calories a day - One Mcdonald's cheese burger is already 300 calories! So if you are eating more meals, bigger meals, supper, high tea and unhealthy snacks, you should definitely control yourself. Pregnancy is a time to feast and go on occasional buffets but you should not be eating like that every single day. Healthy snacks like nuts is definitely the way to go.
It is true that maintaining weight is easier than losing weight so it's best to not gain these excess kilograms if possible.
2) Breastfeeding only loses 300 to 400 calories
Mothers feel terribly starved during breastfeeding but that also does not mean you should eat for 2 person again! Breastfeeding will only need an extra 300 to 400 calories, similar to the increased amount during pregnancy. Of course, there will be some stress and headaches over breastfeeding but do not go crazy and eat junk food when stressed. I know many friends who eat so much more during breastfeeding, which is why they still look pregnant after delivery.
Your burgeoning figure will only lead to more stress. Remember, fats will only accumulate. There is no such thing as only losing weight after your second or last child and ignore the weight gain after the first pregnancy.
3) Weaning off is a crucial time
Breastfeeding does lose some calories but if you intend to wean, this is the time to be cautious of. When you slowly start to decrease the number of pumps, you will also need lesser calories. This is the time which is hard to cut down and reduce your food intake. I am also guilty of gaining some weight during this period and had to work harder to slim down.
If you reduce your food intake during weaning period, you will have more chances of returning to your original size. Again, healthy snacks like nuts are really a good way to feel satisfied without piling on too much calories.
4) Exercise
My good friend confided that she does not even have enough time to sleep, let alone have energy to exercise. On the contrary, exercising does help boost your energy level in the long time. It does not have to be a long exercise, just a simple 7-minute work out to stay healthy and pumped up. You will find that you can sleep better, feel more relaxed, have better moods and more ready to take on the baby's tantrums. Not forgetting the health benefits you are reaping, and also our ultimate aim is to slim down!
Anyway, I did this 7-minute work out even before my first pregnancy and also all the way during my pregnancy into my third trimester. You just have to substitute the jumping jacks and the activities you cannot handle into more mild pregnancy exercises. There are lots of mobile apps to guide you on it.
Once you can easily handle 1 set of it, you can even attempt 2 to 3 repetitions and that's where you can get enough cardio exercise. The advantages of this work out are, you can do at home and you don't need sports attire. The best part of all, you only need at least 7 minutes!
5) Me-time
It is even better if you can motivate your partner to exercise or keep fit together. Most couple gain and lose weight together because they either feast or exercise together. After being a parent, you will understand how important it is to be healthy, especially when you need to take care of a sick kid or partner. Have some couple time with your spouse, but don't forget to have some time to yourself.
I would recommend you use this time to exercise, but if not, have some quiet time to relax or sleep. Stress is a big factor towards over eating and cravings for more junk food. Not just physically but mentally, we also need to be healthy and de-stress to take on a crying baby.
Just 30 minutes a week can do wonders.
Rely more on your partner, this is the time the couple must work together. Don't assume that you husband does not know how to take care, hug or shower a baby. Guide him and let him learn, don't expect perfection from his first attempt. If the diapers are skewed, the swaddling is messy or the outfit does not match, it does not matter just as long as he takes care of the baby!
Conclusion
It's near impossible to control weight just by reducing food. It's much easier to do so when you exercise and the friends I know who managed to regain their pre-pregnancy weight do exercise weekly.
The main aim after delivery is to rest and recuperate. Try tackling your weight 3 months after the birth of your baby. Breastfeeding is a good calorie reducer and it will be the easiest to lose weight with frequent pumping. Just be careful not to eat as much when you wean off!
__________________________________________________________________________________________________
Like me on Facebook to be updated on more #Familytalk posts and finances.
Jes
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