As soon as we have our brand new baby in our hands we want to see ourselves fit into our pre-pregnancy clothes. However, thinking about getting back to your old weight can be stressful for new moms who are already worn out taking care of a newborn day and night, adjusting to a completely new routine and recovery after the childbirth. Some of the women are able to get back in shape in no time but about 80% of the women have to work hard for it as reducing weight after delivery is not a cake walk.
Now how to reduce weight after pregnancy is the biggest question in a new mom’s life.
Here, I have shared 21 simple and proven ways which I’d personally followed to lose that stubborn weight after pregnancy and get back to shape again :
1. Breastfeeding for Weight Loss
If you are a breastfeeding mom then it is a WIN-WIN situation for you. On one hand, your baby is getting all the essential nutrients that are important for his development and growth and on the other hand by exclusively breastfeeding you are losing about 300-500 extra calories every day which would help in contracting the size of the uterus and return to its normal size after the childbirth. Many studies have shown that mom who exclusively breastfed her baby for 6 months tends to lose weight faster as compared to the non-breastfeeding mom.
NOTE: have a rich and nutritious diet during your breastfeeding month as what you eat affects the quality of your breast milk
Check many more benefits of breast milk here
2. Warm Water, Honey and Lemon
Now we all know about this drink but doesn’t include it in our morning routine, right?
One glass of warm water, one teaspoon of honey and one teaspoon of lemon is enough to do the magic as long as you drink it regularly first thing in the morning. This drink helps in shedding the extra pounds of weight and removing the harmful toxins from the body.
3. Stay Hydrated
Drink plenty of water throughout the day to stay hydrated and feel full. Adequate intake of water helps in removing toxins from the body thereby increasing your chances to lose weight.
4. Drink Warm Water
Drinking a glass of warm water after a heavy meal helps aid digestion and also prevents fat to accumulate inside the body.
5. Check your CALORIE Intake
When you are a new mom (especially breastfeeding) your body needs good nutrition. Instead of eating high-calorie food go for super foods that are low in calories and rich in nutrition such as omega-3 fatty acids, calcium, protein, and fiber. Example of some of the superfood are fruits, vegetables, Oatmeal, fish, lean meat, chicken, eggs, beans, pulses, legumes, yogurt, nuts, seeds. These foods will also help you to stay full for longer.
6. Don’t Eat Your Baby’s Food
Many new moms make a mistake of eating their baby’s leftover food so that it doesn’t get wasted. Baby food is rich in fat and eating that food makes it even more difficult for moms to shed weight.
7. NO Sugar
Stay away from all kinds of sugary foods if you want to reduce weight on a serious note. This not only includes sweets, chocolates, ice creams, cookies, and candies but also includes packaged fruit juices and health drinks. If you crave for something sweet the tip is to eat fruits.
8. Say NO to Aerated Drinks
Aerated drinks are high in calories and zero in nutrition. They also contain a high amount of sugar thereby makes you to easily gain weight.
9. Say No to Junk Food
The name itself suggests it is a Junk. This is because junk foods are high in calories and low in nutrition. So, next time think before indulging in this unhealthy eating. Once in a while, it is okay but do not eat junk food too often if you are aiming to reduce pregnancy weight fast.
10. Walk with your babies
I think this is one of the easiest activity that we moms can include in our everyday routine. You just need a pair of comfortable shoes, a baby stroller, and your baby. Go for a morning or an evening walk whichever suits your baby routine but walk regularly.
11. Exercise or Yoga
I know as a new mom you are already too exhausted and the idea of exercising sounds like a big burden. But it is very important to include some form of exercise in your daily routine in order to lose post-pregnancy weight. Ask your doctor and get a green signal from him before choosing the right form of exercise for yourself.
Now dance is another fun activity which can help you to burn those extra calories. Just play your favorite music and move your body. Believe me, your baby will enjoy seeing you dancing and having fun.
13. Get Your Sleep
According to many studies, it is seen that weight gain in new mothers is linked with lack of sleep. It is very obvious that as a new mother you are always busy in looking after the baby and managing other important chores due to which your sleeping pattern tends to get disturbed resulting in weight gain. I know getting enough sleep is challenging so sleep when your baby sleeps and don’t shy away from asking for help.
14. Post Pregnancy Belt or Tummy Belt
Women since ages believe that tying a cotton cloth around the abdominal area helps to shed that extra belly fat that has gathered during the pregnancy period. With time the cotton cloth has changed to professional abdominal or post pregnancy belts. Invest in a good post pregnancy belt according to your size and wear it regularly to flatten your bulging belly.
15. Substitute the unhealthy munching with fruits
Motherhood brings a lot of exhaustion and tiredness. And when you are tired you feel hungry and this leads to unhealthy munching. When you feel hungry during the middle of the day you tend to eat whatever you find in your kitchen or fridge. Avoid eating cookies, cakes, chips, packaged food, etc and replace them with healthy options such as fruits, yogurt, nuts, fox nuts, etc. You can have yogurt mixed with seasonal fruits of your choice topped with a handful of nuts.
16. Drink for reducing Belly Fat
This one is my personal favorite. Belly fat reducing drink is a combination of cumin seeds (jeera), ginger, lemon, and honey. Drinking this water twice daily is a great way of reducing belly fat. Take this water on an empty stomach preferably before breakfast and dinner.
-1 tsp Cumin Seeds
-1 teaspoon Ginger Juice
-1 teaspoon Honey
Method of Preparation:
Take a Saucepan along with 2 glasses of water. Add 1 tsp of cumin seeds.
Let the water boil until it reduces to 1 glass. Switch of the burner.
Let the water come down to lukewarm temperature.
Now add ginger juice, lemon, and honey. Mix well. This drink is ready to have.
(Note: Start this drink after 6 months of delivery not before that)
*If you are already having lemon, warm water and honey drink discussed in point 2 then skip this, otherwise follow.
17. No Heavy Meals at Night, Eat your Dinner early
You must have heard this,
“Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper”
Wanted to reduce weight? “
Thumb rule is the same, don’t go overboard with your dinner. Keep it light but healthy and nutritious. Experts suggest that eating light food for dinner along with early eating can contribute a lot in reducing weight. When you eat early, your body is able to digest the food well and if the food is digested well, it will help in weight loss.
18. Avoid Caffeine and Alcohols
Stay away from Caffeine and Alcohol if you are looking ahead to reduce weight post delivery. Caffeine and alcohol provide no nutrition to your body plus they have calories too. Breastfeeding mothers should also stay away from consuming these foods as they hamper the milk production and also affects its quality.
19. Shop right and Smart
What you add in your grocery cart has a great role in not letting your weight come down. When we go for grocery shopping, we find a lot of packaged food containers that look healthy from outside but have a high content of salt, sugar, and fat. 100% real fruit juice is actually not real. Also, the “diet” food has nothing to do with diet as they are loaded with so many hidden calories. Be a smart shopper, don’t get fooled by the attractive labels of these food products. Read the ingredient list at the back before buying anything.
Fill your cart with healthy food options such as whole grain cereals, whole grain pasta, dry fruits, nuts, oatmeal, dried or canned beans, fresh fruits and vegetables, fresh berries, low-fat dairy products, etc.
20. Reduce Your Stress Level
Do you know?
Stress is linked with weight gain. So, reduce your stress level as much as you can. Motherhood comes with all sets of responsibilities and brings stress along. Ask for help from your partner and other family members to share the load sometime so that you can have some time in the day to chill by yourself.
21. Eat home cooked food only
Dining out once or twice a week is fine but not more than that. Try to eat only home-cooked food as it is far healthy compared to the outside food. Whenever you go out for shopping or anything else, make it a point to carry your fruits/snakes box along so that you can avoid indulging in unhealthy eating.
Your approach when trying to reduce your post-pregnancy weight should be realistic. Don’t expect to shed all this weight in a couple of months after delivering your baby. The first few months with a baby in your life is quiet demanding. You should think more about taking care of your baby as well as your health rather than stressing yourself thinking about your increased weight. Always remember that it took you 9 months to reach this weight so it would definitely take some time to shed that extra weight too.
Just keep yourself focused and consistent in your efforts when trying to reduce weight. Here the patience and strong determination is the key to reach your desired goal. Inculcate the lifestyle changes mentioned above in your day to day routine and see the difference in your self in the next few months.
(**Disclaimer : These are my personal opinions which worked positively for me , it is not a medical advice. Speak to your doctor and check out if you are fit to follow the above mentioned ways to reduce weight or not.)