A dietitian can give you more tips on how to lose weight, and they can put together a personal eating plan that is nutritious but allows for gradual post-pregnancy weight loss. You need energy to care for yourself and your family. If you are concerned about your weight, it's a good idea to talk to your doctor. You can also call Pregnancy Birth and Baby on , or video call, for advice and support.
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When is it safe to start losing weight? Before getting pregnant, losing excess weight can reduce possible risks to your pregnancy. Setting realistic weight loss goals Reaching a healthy weight after pregnancy reduces your risks in future pregnancies as well as improving your long-term health. Breastfeeding and weight loss Gradual weight loss, around half a kilo per week, is all right while breastfeeding. Tips for losing weight after birth Enjoy a variety of fresh foods, including vegetables, proteins and whole grains.
Foods that are high in fibre, such as vegetables, legumes and grains, can help fill you up. Eat smaller portions. Using a smaller plate can help. Sit down and enjoy your meal slowly. If you find junk food tempting, try not having it in the house. Allow your body to lose weight gradually. They will probably make you drop pounds at first, but those first few pounds you lose are fluid and will come back. Other pounds you lose on a crash diet may be muscle instead of fat. You will gain back any fat you lose on a crash diet once you return to normal eating. You may not be able to return to your exact pre-pregnancy shape.
For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic. A healthy diet combined with regular exercise is the best way to shed the pounds. Exercise will help you lose fat instead of muscle. Once you are ready to start losing weight, eat a little less and move a little more each day.
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It may be tempting to push yourself into a hard routine for fast weight loss. But rapid weight loss is not healthy and is hard on your body. DO NOT overdo it. Just a quick walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine.
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Systematic review of the effect of individual and combined nutrition and exercise interventions on weight, adiposity and metabolic outcomes after delivery: evidence for developing behavioral guidelines for post-partum weight control. BMC Pregnancy and Childbirth. PMID: www. Postpartum care and long-term health considerations. Obstetrics: Normal and Problem Pregnancies. Philadelphia, PA: Elsevier; chap Maternal nutrition and supplements for mother and infant. Breastfeeding: A Guide for the Medical Profession.
Philadelphia, PA: Elsevier; chap 9. Newton ER. Lactation and breastfeeding.
Postpartum Weight Retention is a Thing. And It's Totally Normal.
Department of Health and Human Services and U. Department of Agriculture. December Accessed November 8, Updated by: John D. Editorial team. Losing weight after pregnancy. Aim for a weight loss of about a pound and a half a week. You can do this by eating healthy foods and adding in exercise once you are cleared by your health care provider for regular physical activity. Women who are exclusively breastfeeding need about more calories per day than they did before pregnancy.
Your Guide to Postpartum Weight Loss | Parents
Get these calories from healthy choices such as fruits, vegetables, whole grains, and lean protein. DO NOT drop below the minimum number of calories you need. Eat to Lose Weight. These healthy eating tips will help you lose weight safely.