Lose Pregnancy Weight: How to Boost Your Metabolism After Childbirth
Many mothers struggle with how to lose their pregnancy weight. The desire to look as good as they did before pregnancy drives many mothers to try dangerous diets and extreme exercise routines that only leave them exhausted or, worse, fatter than when they started.
Below are practical tips that will help Moms lose their pregnancy weight safely and effectively. These guidelines are based on a healthy eating plan, effective exercise, and other easy ways for new Moms to keep their metabolism fired up and burn the pregnancy weight away.
Good Nutrition During Pregnancy and After Childbirth
Good nutrition during pregnancy will ensure that you will not gain excessive weight while providing optimal nutrition that you and your baby need. During pregnancy, it's important to have adequate energy and nutrients from food, while avoiding empty calories. Concentrate on eating a lot of fresh fruits and vegetables, high-quality protein, and complex carbohydrates. These are low-glycemic index foods, which keep your blood sugar levels stable - meaning, you will not feel hungry soon after eating.
If you follow this general guideline, you can satisfy your hunger without worrying about the calories because these foods are generally low in calories. They also contain a lot of fiber, which will help you feel full longer.
Avoid processed foods, which contain chemicals and preservatives. Also steer clear of high-calorie foods that provide little more than refined sugar. These include pastries, soda, candies, and white bread.
After giving birth, the same healthy diet that you followed to give you baby the best start in life, continues to be the best diet for you. Focus on fruits and vegetables, lean protein and complex carbohydrates.
Combined with the following tips, following a sensible eating plan will make it easier for you to avoid excessive weight gain and lose pregnancy weight safely after birth.
Healthy Eating Habits
Aside from what you eat, when and how you eat are also important. Eating a healthy breakfast, for instance, gives us an energy and metabolism boost early in the day. People who eat breakfast also tend to consume less calories than those who skip this meal. Busy Moms cannot afford to miss any meals.
In fact, another metabolism booster that experts recommend is eating six small, frequent meals throughout the day as opposed to three large ones. Small meals taken throughout the day boost metabolism, whereas large meals drain your energy and make you hungrier.
Another good habit is to drink enough water throughout the day. It is easy for us to think we're hungry when, in fact, we're only thirsty. A good rule of thumb is to drink a glass of water about every hour throughout the day. Drink according to your thirst and if you're breastfeeding, have a glass of water at every feeding.
Fat-Busting Exercise
Exercise is essential to maintaining a healthy metabolism. However, not all exercise is equal. Holly Rigsby, certified personal trainer and founder of the Fit Yummy Mummy program, recommends a combination of short burst resistance training and short burst interval training for maximum metabolism boost. The resistance training builds lean muscles, which burn calories even while you sleep. Interval training helps you burn more calories even while doing shorter workouts. The short burst workouts of 15 minutes each are effective although they take only 90 minutes a week and are easy to work into a busy Mom's schedule.
Breastfeeding
Finally, breastfeeding is an excellent way for new Moms to burn post-baby fat. Research has shown that for every month of breastfeeding, women on average lose 0.44 kg (Source: American Journal of Clinical Nutrition). It is estimated that exclusive breastfeeding burns as much as 500 calories a day - that's equivalent to a lot of exercise!
With these guidelines, new Moms can safely and effectively lose pregnancy weight. Extreme diets and excessive exercise are not necessary. In fact, they can be harmful to new Moms who need adequate energy and optimal nutrition to perform their daily responsibilities. Follow the tips above to keep your metabolism fired up and help you lose pregnancy weight.
Below are practical tips that will help Moms lose their pregnancy weight safely and effectively. These guidelines are based on a healthy eating plan, effective exercise, and other easy ways for new Moms to keep their metabolism fired up and burn the pregnancy weight away.
Good Nutrition During Pregnancy and After Childbirth
Good nutrition during pregnancy will ensure that you will not gain excessive weight while providing optimal nutrition that you and your baby need. During pregnancy, it's important to have adequate energy and nutrients from food, while avoiding empty calories. Concentrate on eating a lot of fresh fruits and vegetables, high-quality protein, and complex carbohydrates. These are low-glycemic index foods, which keep your blood sugar levels stable - meaning, you will not feel hungry soon after eating.
If you follow this general guideline, you can satisfy your hunger without worrying about the calories because these foods are generally low in calories. They also contain a lot of fiber, which will help you feel full longer.
Avoid processed foods, which contain chemicals and preservatives. Also steer clear of high-calorie foods that provide little more than refined sugar. These include pastries, soda, candies, and white bread.
After giving birth, the same healthy diet that you followed to give you baby the best start in life, continues to be the best diet for you. Focus on fruits and vegetables, lean protein and complex carbohydrates.
Combined with the following tips, following a sensible eating plan will make it easier for you to avoid excessive weight gain and lose pregnancy weight safely after birth.
Healthy Eating Habits
Aside from what you eat, when and how you eat are also important. Eating a healthy breakfast, for instance, gives us an energy and metabolism boost early in the day. People who eat breakfast also tend to consume less calories than those who skip this meal. Busy Moms cannot afford to miss any meals.
In fact, another metabolism booster that experts recommend is eating six small, frequent meals throughout the day as opposed to three large ones. Small meals taken throughout the day boost metabolism, whereas large meals drain your energy and make you hungrier.
Another good habit is to drink enough water throughout the day. It is easy for us to think we're hungry when, in fact, we're only thirsty. A good rule of thumb is to drink a glass of water about every hour throughout the day. Drink according to your thirst and if you're breastfeeding, have a glass of water at every feeding.
Fat-Busting Exercise
Exercise is essential to maintaining a healthy metabolism. However, not all exercise is equal. Holly Rigsby, certified personal trainer and founder of the Fit Yummy Mummy program, recommends a combination of short burst resistance training and short burst interval training for maximum metabolism boost. The resistance training builds lean muscles, which burn calories even while you sleep. Interval training helps you burn more calories even while doing shorter workouts. The short burst workouts of 15 minutes each are effective although they take only 90 minutes a week and are easy to work into a busy Mom's schedule.
Breastfeeding
Finally, breastfeeding is an excellent way for new Moms to burn post-baby fat. Research has shown that for every month of breastfeeding, women on average lose 0.44 kg (Source: American Journal of Clinical Nutrition). It is estimated that exclusive breastfeeding burns as much as 500 calories a day - that's equivalent to a lot of exercise!
With these guidelines, new Moms can safely and effectively lose pregnancy weight. Extreme diets and excessive exercise are not necessary. In fact, they can be harmful to new Moms who need adequate energy and optimal nutrition to perform their daily responsibilities. Follow the tips above to keep your metabolism fired up and help you lose pregnancy weight.
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