The time from pregnancy to child-birth is surreal and memorable, you go through a rollercoaster of experiences, both physical and emotional. Certain effects of pregnancy get stuck with you like the post-pregnancy weight that you so want to get rid of. No doubt, losing that excess weight can be challenging, however there is no need to stress yourself out with crazy intensive diets in hopes of shedding that excess weight. It is crucial that you stay healthy both physically, emotionally and mentally. What you need is a good, well-balanced nutritious diet that is healthy for both you and your baby.
While most women receive healthy eating advice during the pregnancy, only few receive good post-pregnancy advice. Did you know that WHO (World Health Organisation), has declared postpartum as the most neglected period for quality care. Remember, as a new mother, it is not important to count your calories, instead, focus on making healthy food choices to keep you energetic and strong for a healthy recovery process.
Below are our key tips to help you speed up your calorie burn, reduce postpartum anxiety, accelerate milk production, sustain good energy levels and enjoy new motherhood the stress-free way.
Going for a walk is just what you need to stay calm and feel better. Even if it just for five minutes, getting some fresh air can do wonders for you. Walking helps in getting your blood pumped. It will help you not just physically but also for your mental headspace. When your baby is a little older, you can put him in a baby carrier and go for longer walks.
Keep Healthy Snacks On Hand
As a new mom, you may not have the time to get into the kitchen and make healthy food for yourself. When you’re stuck on the couch all day, you want to have healthy snacks so that you’re not left with that extra guilt post snacking. You can incorporate multi-grain snacks and veggie snacks that are organic and made from vegetables, legumes, nuts and seeds. This will help you stay fuelled throughout the day.
According to NCBI (The National Center for Biotechnology Information), during the first six months of postpartum, it is recommended that breastfeeding mothers increase their water intake by 800ml a day to the average intake of 2.3 litres by non-pregnant women. In other words, on an average, a breastfeeding mother should consume 3.1 litres of water per day. However, the most important thing than meeting the set target of drinking is to avoid getting dehydrated. Dehydration can lead to unwanted consequences such as fatigue, nausea, and headaches. Don’t just rely on water to get your body hydrated, incorporate water enriched foods like watermelon, oranges, blueberries and leafy greens.
Sleep deprivation is a real problem. It can decrease your metabolism rate, increase your appetite, lower your energy levels etc. Sleep is just as important as nutrition and exercise is to your postpartum wellness. One of the most annoying advices mothers get is to sleep when the baby sleeps for reasons that when the baby is sleeping, you’re just trying to get things done like taking a shower, eating some food, doing your chores and so on. Try to sleep whenever you can because sleep is essential if you want your body to reduce weight. If you can’t sleep when the baby sleeps, try to get someone to come and watch the baby for a little bit so that you can sleep. Don’t be afraid to ask for help from your friends or family. Use things like sleep masks and sleep inducing music to catch on some good sleep.
There are no magical ways to lose weight. It takes time and perseverance. Unlike other women, postpartum women need extra care to slim down healthily. Having well-balanced meals and healthy meal ideas on hand at all times is essential. After a long day to attending to your baby, the last thing you want to do is make an elaborate meal. Use easy and quick recipes which require only a handful of ingredients that are easily available or already present in your pantry. A good idea is to make a list of recipes and post it on your refrigerator so that you don’t have to lose your mind thinking about what to eat/cook. We at DrNewMed, have a team of specialized physicians to provide new mothers with excellent postpartum weight loss plans to slim down fast while keeping the body nourished. The plan includes nutrition guidelines that help nourish the body and increase milk production while losing excess weight. Visit our weight loss clinic in Scottsdale, Arizona or opt for an online consultation to receive guidance from our weight loss experts at DrNewMed.