9. Avoid highly processed foods
If you’ve been taking note so far, a lot of these tips are made far easier when you’re eating whole, unprocessed foods. They’re usually full of protein, fiber, and less sugar. Processed foods, on the other hand, are often high in sugar, unhealthy fats, salt, and calories, all of which can counteract your weight loss efforts.
These foods include:
fast foods
pre-packaged foods
chips
cookies and baked goods
candy
ready meals
boxed mixes
processed cheeses
sugary cereals
Plus research has associated consumption of processed foods with more addictive eating behaviour. You can reduce the amount of processed foods you eat by replacing them with fresh, whole, nutrient-dense foods.
10. Avoid alcohol
Research has shown that small amounts of alcohol, such as a glass of red wine, do have some health benefits. However, when it comes to weight loss, alcohol provides extra calories without much in the way of nutrition.
Additionally, alcohol may be related to weight gain and may lead to more fat being stored around the organs, also known as belly fat. When you’re in the mood to celebrate, we’d recommend something low sugar and bubbly like an unsweetened flavored sparkling water.
11. Get moving
Moving your body has tons of benefits in general but can especially supercharge weight loss. Cardio, such as walking, jogging, running, cycling, and interval training, helps you burn calories and has numerous health benefits.
Although exercise alone may not help you lose weight, an analysis of eight studies showed that exercise will help if you combine it with good nutrition. After delivery, your pelvic and stomach areas need time to heal, especially if you have had a caesarean delivery. How long after childbirth you can safely start exercising depends on the mode of delivery, whether there were any complications, how fit you were before and during pregnancy, and how you feel generally. Your healthcare professional will help you decide your timing.
After your healthcare professional gives you the go-ahead to start exercising, it is recommended that postpartum people do at least 150 minutes of moderate-intensity aerobic physical activity, such as brisk walking, spread throughout the week.
After you get the go-ahead to start, find an activity you really enjoy and can continue long after you get to a healthy weight.
12. Don’t resist that resistance training
Resistance training like weightlifting will help you lose weight and retain muscle mass.
Research has shown that a combination of diet and resistance training has been found to be the most effective method for reducing weight and improving heart health.
Finding time to exercise with a baby can be difficult, but there are gyms that offer classes for mothers and babies (in person and online!), as well as YouTube videos and mobile apps that can help you out.
Simple bodyweight exercises at home are free and can be modified to your skill level.
13. Drink enough water
Stay hydrated, friends. Drinking enough water is vital for anyone trying to lose weight. Choosing water over just one 20-ounce sweetened beverage can save you 240 calories. According to a 2016 study, drinking water may increase your sense of fullness and stimulate your metabolism, leading to weight loss. However, not all researchers agree. Another study suggests there is no conclusive correlation between water consumption and weight loss. However, for breastfeeding women, there’s no question that staying hydrated is important to replace fluids lost through milk production.
A common recommendation from health authorities is to drink eight 8-ounce glasses, which amounts to half a gallon, or about 2 liters. This is easy to remember as the “8×8 rule.” The 8×8 rule is a good goal that can assist with weight loss and keep you hydrated. However, women who are breastfeeding or exercising strenuously may need more. Plain water is best, but unsweetened sparkling water once in a while can add some variety.
14. Get enough sleep
You already know this is a tough one. That little one wants you around the clock. But doing whatever you can to get adequate sleep will benefit you. A lack of sleep can negatively affect your weight. One research review showed that a lack of sleep is related to retaining more weight after pregnancy. This association may also be true for adults in general.
A review of 11 studies found a significant correlation between short amounts of sleep and obesity. For new mothers, getting enough sleep can be a challenge. Strategies that may help include asking for help from family and friends and limiting your caffeine intake. Don’t forget: Your health is just as important as baby’s health, so ask for help to get the sleep you need.
15. Seek support
Group-based weight loss can be beneficial for some people. A research analysis showed that people who engage in group-based weight loss tend to lose more, or at least as much, weight as those who lose weight alone. Both face-to-face weight loss groups and online communities may be helpful.
However, another research review that included 16,000 people found that group weight loss had no significant effect compared to other weight loss interventions. Finding a method that suits your lifestyle and preferences is probably the best option. Here are some ways to find your people.
16. Ask for help
Being a new parent can be a daunting role and a lot of work. Sleep deprivation and stress can be overwhelming, and 1 in 9 new mothers also experience postpartum depression. While achieving a healthy weight after pregnancy is important, it shouldn’t add undue stress and anxiety.
Making small changes that you can maintain for the long haul is key. If you are feeling depressed or anxious, or you’re simply struggling to cope, don’t be afraid to reach out for help. Ask friends and family for help around the house, preparing meals, or taking care of the baby for a few hours to allow you to rest or get some exercise.
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