Pregnancy and Weight loss

PREGNANCY AND WEIGHT LOSS [2018 Update]

PREGNANCY AND WEIGHT LOSS

Giving birth is a life changing moment for a woman and from the time the baby’s weight starts to accumulate in our bodies, the scheme begins on how to drop the weight when the little one arrives. The time after the baby is born is the time to put your ideas into process and work upon them. Although after the pregnancy the mother is exhausted and feel that there is no time to focus on her healthy eating and exercise.

One should always keep in mind that enjoying a healthy lifestyle with gradual weigh loss is the best thing a mother can do for herself and for the baby.

WHAT IS BABY WEIGHT?

THE INSTITUTE OF MEDICINE recommends that women within a healthy weight range gain between 25–35 pounds (11.5–16 kg) during pregnancy.This weight gain consists of the baby, placenta, amniotic fluid, breast tissue, more blood, uterus enlargement and extra fat stores. The extra fats during pregnancy period acts as a reserve for the birth and breastfeeding. However, the excess weight gain can result in too much fat. Many women gain weight more than the recommended amount of weight during pregnancy. This is what is generally known as “Baby Weight.”

CONSEQUENCES OF EXCESS WEIGHT

The consequences of gaining this excess weight includes: -

  • Increased risks of being overweight.
  • Greater risks of heart diseases and diabetes.
  • Heightened risks of complications in later pregnancies
  • Increased risks for women with Gestation Diabetes.

WHEN IS IT SAFE TO BEGIN?

Post pregnancy losing excess weight can lead to reduced risks of pregnancy. So, when you are pregnant instead of focusing on how much weight to lose and eating selected foods, which is not good for the baby the focus should be on eating the right healthy amount of foods and gaining the recommended amount during that period.

It is a must to have a healthy diet before, during and after pregnancy. The mother can also start exercising lightly within days of giving birth except for the fact that she has not gone through Caesarian section. If there is any doubt, you can check with your doctor.

SETTING PRACTICAL WEIGHT GOALS

While you are eating wisely and exercising lightly you can reduce approx. 500 g of weight each week.

One study found that women retained an average 1–6.6 pounds (0.5–3 kg) of their pregnancy weight gain after 12 months.

Another study of 831 women found that 40.3% had more than 5.5 pounds (2.5 kg) of the weight they had gained during pregnancy. Additionally, 14–20% of women retained more than 11 pounds (5 kg).

A World Health Organization (WHO) studied 1,743 mothers from different nations and found women lose an average of about 10.4 pounds (4.7 kg) in the time between two weeks and two years post birth.

So, it might take six months or more to get back to your pre-pregnancy weight.

SAFE DIET FOR LOSING WEIGHT

The mother should eat healthy drink a lot of water, have healthy snacks and exercise every day.

These habits will give you energy for yourself and now that you have a baby you have to be more careful on your healthy lifestyle.

The following habits will help you lose weight at a steady pace:

  • Make time for breakfast in the morning
  • Divide your fruits and vegetables intake into at least 5 portions per day.
  • Include plenty of fiber rich foods in your diet, like oats, beans, lentils, whole grains
  • Avoid fatty drinks, carbonated sodas, sugary foods, fast foods, takeaways, sweets, cakes, biscuits, etc.
  • Be careful with your portion of meals and watch your snacks during each meal.
  • Add starchy foods such as bread, rice pasta (Whole grain foods should be preferred for fiber intake) in every meal. These foods come under carbohydrate category of food and should be made about one third of every meal.
  • Milk and curd should also be made a part of the diet to maintain the calcium intake.

Combining healthy food intake with exercise can help you reduce weight safer and easier.

WHAT EXERCISE IS SAFE FOR THE NEW MUM?

Now that you have a new born finding right time for exercise must be a little trick but while eating healthy focus on the lighter exercises to make yourself feel and stay healthy.

These are the lighter exercises which can be done by the new mother.

For going towards the harder exercise weight six weeks or longer after you have recovered from giving birth.

DOES BREASTFEEDING HELPS YOU LOSE WEIGHT?

The answer is yes breastfeeding burn calories, but it’s not a diet. A new mom recently claimed that she lost about 30 pounds easily just from breastfeeding and low impact exercise.

Gradual weight loss about half a kilo per week is ideal during breastfeeding.

Dieting is not at all recommended while a mother is breastfeeding, this means that she has no passed enough nutrients to her baby.

Breastfeeding will make the mother feel hungry, she should focus on having fruits and vegetables to fulfill her proteins and nutrients in the body and for the baby. Water intake should also be increased.Eating less than 1,800 calories a day could stop your milk supply. So, while the woman is breastfeeding she needs extra calories of about 500-2700 total.

BENEFITS OF BREASTFEEDING

Breast feeding also has many other benefits for the bay and the mother:

1- BEST SOURCE OF NUTRITION

Breast milk is the best source for the baby one to get all the nutrients, the baby needs to grow and develop.

2- REDUCES THE SIZES OF UTERUS

Breastfeeding also helps the uterus to return to its natural size.

3- SUPPORTS THE IMMUNE SYSTEM OF YOUR BABY

It contains important nutrients which help the baby fight the antibodies, that helps in fighting with virus and bacteria.

4- LOWERS THE BABY’S AND MOTHER’S DISEASES RISKS

Breast milk helps the infants in lowering the risk of diseases such as lung conditions, skin conditions,obesity,diabetes,leukemia and Sudden Infant Death Syndrome.

Women who breastfeed their babies have lower risks of type 2 diabetes, breast cancer, ovarian cancer and postnatal depression.

Moms to be and already moms, it is easier to shed weight after childbirth. Eating healthy and right amount of food and exercising properly while keeping patience can help you lose weight and get back to your normal pre-pregnancy weight.

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