Postpartum weight loss – What you need to know
Giving birth is one of the most exciting moments in the life of every woman. However, this is a time when you must make many sacrifices, one of which is the changes that will occur in your body. When you become pregnant, you expect to gain some weight. It is just a normal thing to happen, and you just have to accept that the scale is going to go up.
Needless to say that after giving birth, you will swiftly shed a few kilograms. You will, however, retain some additional weight and fat, which will not disappear too quickly. Many new mothers find it difficult to get rid of that extra weight from the fat stores or the so-called “baby weight” they gained during their pregnancy. This is particularly true for those who grew a little bigger with their bundles than is recommended.
The following article will discuss how you can lose the excess weight you gain during pregnancy. Additionally, we will introduce you to some unique technology called ReduStim, which can help you reduce excess fat and obtain a body shape that is even better than your pre-baby body.
How much weight you can expect to lose after your labour?
You can expect to lose around 5-6 kg right after your childbirth. It is important to note, however, that this may vary from patient to patient. Obviously, this initial weight loss is largely due to your baby, which will typically weigh about 3-4 kg. However, the little one normally makes up just part of the weight gain during pregnancy. The added kilograms come from:
- Amniotic fluid, which is about 1 kg
- Uterus, which also weighs around 1 kg
- Extra blood that is usually 2 kg
- Placenta, which normally weights 0.500-0.600 kg
- Breasts that are ready to breastfeed weigh at least 1 kg
In addition to the baby’s weight, you will shed amniotic fluids (approximately a kilo) and the placenta (typically a half kg) during labour. Within the next few weeks, you can also expect the scale to drop further.
How much weight do you lose 1 month postpartum?
Your weight may go down by 2 or 3 kg, 1 month postpartum. This is simply because your body is going to shed the retained fluids. You usually hold a lot of water during the course of labour and delivery, and your body will need some time to naturally eliminate it.
However, aside from extra water, the postpartum weight is made up of a few other components, which include uterine, mammary tissues and fat. And although your body will quickly get rid of the held water, the stored fat cells will not disappear easily, especially if you put on some extra kilograms.
How long does it take to lose weight after birth?
After having your baby, you might be able to get back to your pre-pregnancy weight within six months to a year. In reality, though, it highly depends on your diet, exercise, and whether or not you are breastfeeding. During pregnancy, the woman’s body stores some fat in order to provide adequate milk when the baby is born.
However, many women store too much fat and gain more weight than they actually need. Although you may drop a few kg during the postpartum period, losing the accumulated fat might be more challenging. Postpartum weight retention can negatively affect not only your appearance but also your overall health. This is due to the fact that when you acquire too much weight, your body might accumulate not only subcutaneous fat, which is just beneath the skin and usually is harmless but also visceral fat, which is located around the organs and is linked to a variety of health problems.
What is the quickest way to reduce your waist size after having a baby?
Certainly, if you want to lose weight after giving birth, it is essential to follow a well-balanced diet and exercise regularly. Eating fewer calories than you expend will result in dropping the number on the scale. The proper exercise regimen will aid in losing fat while still preserving your muscles. However, using this weight loss method requires time and effort. It may take you about six-eight months to a year until you obtain visible results. Fortunately, there is an alternative method that may help you get back your pre-pregnancy size much faster.
ReduStim: non-invasive visceral fat removal treatment
ReduStim is a unique waistline slimming treatment that targets both subcutaneous and visceral fat. This procedure can reduce the harmful belly fat that you accumulate during your pregnancy and provide significant, long-term outcomes. You can cut down the size of your waist by over 6 cm within just 4 to 6 weeks.
With this treatment, you can burn 600 calories in just half an hour while simply laying down while the device is acting. ReduStim has no side effects or metabolic constraints. It uses biomagnetic action to gradually reduce harmful visceral fat from the abdominal area.
Why is it so important to get rid of visceral fat?
Visceral fat is a type of fat that accumulates in the abdominal area, around your organs. As we mentioned, if you gained extra weight during your pregnancy, then it is very likely to have deposited some visceral fat. This kind of fat is especially dangerous because it can increase insulin resistance, lead to high blood pressure and cause other health problems.
By targeting both subcutaneous and visceral fat, ReduStim technology can not only help you improve your body’s appearance but also your overall health.
How to lose weight with diet and exercise?
To lose baby weight after pregnancy, you should stick to a healthy diet that will not interfere with your breast milk supply if you are still breastfeeding. In addition, increasing your physical activity is of utmost importance. After your doctor has given you permission, you can begin by doing light exercise. However, keep in mind that taking small steps is the key to achieving healthy postpartum weight loss.
Most women want to lose weight as quickly as possible after they have their babies. As a result, a lot of them decide to go on a crash diet and intense exercise regimen to get back into shape. However, this might be not the best way to do so. It is not only unhealthy but also unsustainable. If you want to lose weight safely and keep it off, it is best to lose about 0.5 kg per week.
Stick to a healthy diet without drastic restrictions
When it comes to dieting, you need to be careful because you essentially put in your milk production for the whole breastfeeding experience during the first two months postpartum.
You may need to consume more calories to meet the needs of your body as well as the milk you prepare for your infant. Keep in mind that if you are exclusively breastfeeding, you may need to increase your daily calorie intake by 500. In addition, it is essential that they come from good and healthier foods such as lean protein, whole grains, fruits and veggies.
When you stop breastfeeding, your body won’t require as many calories. This is the time when you can start gradually cutting your daily intake. However, make sure you don’t exceed a daily calorie deficit of 500.
Here are some tips that may help you lose weight after pregnancy.
Boost your protein intake
Start your day with a good amount of protein. Aim to consume about 15 to 20 grams just for breakfast. It will help you boost your metabolism and keep you full for longer. Ideally, your lunch and dinner should also contain about 20-30 grams of protein.
Stock up on fruits and vegetable
Fruits and vegetables are a great source of vitamins and fibres. A diet rich in these foods will help you lose weight as well as improve your health. Stocking up on fruits will help you always have healthy snacks handy. Fresh veggies, on the other hand, can be a great addition to every main course.
Increase your fibre intake
Fibers are an essential part of any healthy diet and weight loss plan. They will help you enhance your gut health and raise your metabolism, which is vital when it comes to losing weight. Fibre will also provide you with more energy to exercise and care for your baby. Foods that are high in fibre include beans, berries, whole grain foods, brown rice, nuts, and so on.
Do not skip meals
Many people wrongly believe that skipping a meal will reduce their daily caloric intake and help them lose weight faster. However, it is not always an efficient strategy. You may have had breakfast, but if you haven’t eaten throughout the day, you will be starving by the evening. Almost always, it leads to eating whatever is nearest to hand and starting the evening of bingeing. Therefore, you’ll end up consuming more calories than you should. Not to mention that skipping meals on a regular basis can slow down your metabolism, which will also have a negative impact on your weight loss efforts.
Stay away from sugary and processed foods
Highly processed foods and sugar products are filled with a lot of empty calories. What it means is that they do not contain any beneficial vitamins. Aside from that, these foods will satisfy your hunger for a very short period of time. The more you give in to temptation and eat sweets, the more likely you are to exceed your daily calorie intake. That will eventually result in weight gain instead of weight loss. Try to exclude or at least minimize these foods from your diet. Focus on real, whole, healthy foods which are as close to their natural state as possible.
Slowly get back into exercising
It is not a good idea to begin exercising until your body has completely healed. Most doctors advise waiting about six weeks after uncomplicated vaginal delivery and eight weeks after a C-section before beginning intense exercise. This timeframe, however, may vary between patients. Therefore, it is best to consult your doctor before jumping into your postpartum exercise program.
You can begin moderate exercise once your healthcare provider has given you permission. Think about what program will best suit your lifestyle and which you will actually adhere to. Be realistic about your workout plan. It might be not a good idea to set goals such as “I will work out every day without a break” or “I will work out 2 hours a day for 5 days per week.” In reality, going to the gym every day is difficult when you have a newborn. So make sure to take small steps every day and gradually increase your activity level.
Here are some workouts you might want to try to speed up your post-pregnancy weight loss.
Walking is a great weight to begin your postpartum weight loss journey. Combining this activity with caloric restriction can enhance your outcomes and help you maintain a healthy weight in the long run. The great thing about walking is that most people can do it because there is a very low barrier to entry. In fact, this is an activity that we should all be doing on a regular basis. You can start by walking about 20 minutes every day at a comfortable pace, and then gradually increase the duration and intensity over time. However, keep in mind that walking alone will not be successful unless combined with other nutritional and healthy lifestyle changes.
Running is another easy and effective method for losing weight after pregnancy. It is especially beneficial for reducing abdominal fat. If you are a beginner, all you need is a good pair of sneakers, comfortable clothes and a bottle of water. Start with a total of 30 minutes, which includes 5 minutes of warm-up, 20 minutes of running and walking, and 5 minutes of cooling down at the end of the workout. Try to do it three or four times a week so that you have enough time to recover between workouts. Once you’re comfortable, you can progress to more intense running.
Strength training is one of the best ways to lose weight and sculpt your body. These exercises not only burn a lot of calories and fat, but they also build lean muscle. Lean muscle mass is crucial because it raises your metabolism, causing you to burn calories even while you are resting. However, keep in mind that it is not advisable for postpartum women to jump straight into weight lifting. After having a baby, you need to allow your body to heal properly, which requires time. So it might be best to start with very light exercises without using weights and then slowly increase the intensity. Make sure you don’t do isolation exercises which target the abdominal muscles for at least 3-4 months after birth.
At-home workout program
There are tons of at-home workout programs and YouTube videos available which are suitable for weight loss after pregnancy. Start with 10-15 minutes of mild exercise every day and progressively increase the duration until you reach 30 minutes. At first, focus on gentle full-body workouts to tone your muscles and aid in recovery. After a few months, you can begin training specific muscle groups. Do not forget to warm up thoroughly before starting the major exercises.
Losing weight after pregnancy and returning to your normal weight is good for both your beauty and your health. It is also especially beneficial if you are planning any future pregnancies since it reduces the risk of complications.
Postpartum weight loss: FAQs
How much weight gain is normal during pregnancy?
The recommended weight gain during pregnancy is dependent on the pre-pregnancy weight. A woman with a normal BMI should gain roughly 10 to 15 kg. Overweight ladies may need to gain only 8 to 11 kg.
What is the quickest way to lose weight after having a baby?
A proper diet and exercise routine are key to a successful postpartum weight loss. However, breastfeeding women should be careful when planning to reduce their food intake. Mothers should eat enough to deliver all the nutrients that their baby needs.
Some procedures such as ReduStim can also help reduce fat cells stored during pregnancy. Make sure to seek professional medical advice on how soon after delivery you can begin this treatment.
Why is postpartum weight loss so hard?
After giving birth, you will need to gradually return to your pre-pregnancy level of fitness. It may also take some time to regain any lost muscular mass. Because muscle mass has a direct effect on metabolism, it may slow the rate at which you lose weight. That is why it is critical to have not only appropriate nutrition habits but also a proper fitness routine after pregnancy.
What causes rapid weight loss after pregnancy?
In some cases, postpartum women lose an abnormally large amount of weight. This is frequently caused by lifestyle concerns and the responsibilities of new parenting. Sometimes, this quick weight loss might be related to any medical problem. Make sure to consult your doctor if you have any concerns.
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