How to Lose Weight After Pregnancy Naturally? Updated 8th August 2019
Weight Loss,  Women's Health

How to Lose Weight After Pregnancy Naturally? Updated 8th August 2019

Today, I am going to discuss about “How to Lose Weight After Pregnancy Naturally? Updated {8th August 2019}.” Find Out, Weight loss after baby?

Many women, post to pregnancy period might struggle to lose weight quickly. Might be stressful activity as that requires changes to routine, recovery after a delivery period, and taking care of the newborn baby.

However, if you wish to become pregnant again, then it is necessary to get back to a healthy weight.

It is estimated that women gain weight between 7-15kg during pregnancy period. Weight loss after baby brings a nasty struggle, coming back to pre-baby weight. There are various methods for rapid weight loss after pregnancy with a combined workout plan, Keto-based diets, to burn calories and accelerate metabolism.

Drawbacks of Excess Baby Weight

Excess weight gain or termed as baby weight, might lead to several health concerns. So, make sure that you don’t gain excess weight as it might cause…

  • Leads to enhanced cholesterol build for obesity concerns
  • Might cause heart attack and diabetic symptoms
  • Higher risk of complications caused during the pregnancy period
  • Would make women suffer from gestational diabetes

The quickest way to lose weight after having a baby

Be Realistic

Despite many celebrity magazines motivating you with rapid weight loss after baby, post-pregnancy shedding pounds might take time. Depends on how much weight was gained during the pregnancy period, you may shed around 5kg of weight in one to two years. However, with a decent diet plan and exercises, this could accelerate quickly. While the count of calories reduction might vary accordingly, so you need to be precise with what you eat and follow.

Avoid Crash Dieting

The crash diet allows the body to burn high calories in quickest time duration because they are less-calorie food sources.  The post-delivery period body requires the proper amount of nutritional punch for a speedy recovery.

For example, during the breastfeeding stage, you might require higher calorie intake compared to normal stage. A low-calorie diet might make you sick since it lacks proper nutrients such as proteins, carbohydrates, and vitamins. Keep monitoring your daily intake and better consult a diet expert.

Breastfeed your baby

The rumors related to breastfeeding are correct since it is the quickest way to lose weight after having a baby. Compared to routine exercise, you may lose up to 500 calories each day. Of course, its mandatory to receive the required amount of calories to breastfeed your baby.

Regular breastfeeding improves the immune system of the baby body. Breast milk includes vital antibodies that fight against bacteria’s, and skin conditions, diabetes, lung infection, and obesity.  Women who regularly breastfeed are less likely to experience type 2 diabetes, breast cancer, and depression.

Regular Eating Habit

Plan your meals that are healthy and rather avoid processed foods, including candy, cookies, chips, baked goods, and ready to eat meals.

If possible, allow the body to take between 1600-2000 calories in a day, while you are breastfeeding to ensure proper nutritional intake. Eating meals in small proportion on expected duration is the key to success. High-calorie food intake might not help in losing weight, so stick towards Keto-based diets.

Select Healthy Proteins

Including proteins extracts, to your diet speed ups, the metabolism controls emotional eating and reduces appetite. Studies proved that proteins accelerate thermogenesis process inside the body. Stock your kitchen with fish, dairy products, eggs, meats, nuts, and legumes.

Stock Healthy Snacks

The food you eat post-pregnancy period has an impact on weight loss. Instead of going with processed foods like cookies and cakes, you may go with nuts, vegetables, fruits, and yogurt. Keeping unhealthy foods stored might lead to overweight troubles.

Fiber Enriched Foods

Why Can’t I Lose Weight after having a baby? If such is your concern, then select foods loaded with fiber content. It allows the body to lose weight quickly. For example, a study proved that eating 15 gm of soluble fiber allowed individuals to lose around 4% of belly fat. Soluble fiber keeps the body full throughout the day and controls emotional eating.

Say No to Refined Carbohydrates and Added Sugar

Sugary stuff and refined carbs are high in calories and less known for its nutritional value. Eating such food leads to weight gain, obesity, bad cholesterol formation, and heart disease.

If possible, stay away from fruit juice, white flour, biscuits, sugary drinks, cakes, and pastries. Instead of these processed foods stick with whole foods such as fish, vegetables, fruits, meats, and beans.

Start Exercising Today

Exercise or workout has an essential benefit to weight loss after baby. Cardio activities like jogging, swimming, cycling, running, yoga, and meditation impacts positively. You burn more calories and stay away from the symptoms of diabetes, cancer, and cholesterol build. After your baby delivery period start with some light pelvic floor exercises, which is medically safe and will never cause any side effect. If you experienced some complications during pregnancy, then consult a health expert before starting your workout.

Post-pregnancy weight loss diet plan

Diets are a quite tricky and complicated task when it comes about losing weight after having a baby. But if you are not following it, sincerely it might lead to wrong results instead of something good. Before starting your diet, plan your chart, check the limitations, logic behind that diet, and its nutritional value.

Towards Post-Pregnancy weight loss diet plan, you need to follow some basic rules such as:

  • Give proper time to judge yourself and identify the goals
  • Allow yourself to move forward with realistic goals
  • Failure might arrive, but that must be overlooked
  • Make sure that your body receives proper nutrition such as minerals, vitamins, and proteins.
  • Consult a physician or health expert for best guidance
  • Exercise or workout is key to success so be consistent
  • Starving is not the right choice, eat in moderate quantity
  • Steady weight loss is safe, do not act fast for quick weight loss
  • During your diet period avoid aerated beverages having high sugar content and calories
  • Include meals loaded with high fiber instead of carbs such as soy, beans, and oats
  • Include 2-3 liters of water each day to keep the body hydrated and flush harmful toxin waste naturally

Extra Activities to Perform for Weight Loss

It becomes mandatory to follow guidelines that help the body to understand the prospects of weight loss. Below is given some guidelines that will help you to get success with the results.

  • Not all fat compounds stand as worst for health. Foods having a high content of unsaturated or polyunsaturated fats are considered as nutritional to lose weight. Almonds are a top source of fat that protects health from cardiovascular disease.
  • Consultation to dietician seems to be the best possible activity. Understand your body requirements and modify the health accordingly.
  • Do not forget to exercise daily and if possible, go with a solid workout plan that gives success to weight loss results. Exercise is not meant to lose weight but also makes your body fit and athletic.
  • If you are not receiving enough sleep, then it might create obesity concerns, and slow down the metabolism. Proper rest improves the recovery duration and accelerates the energy level.
  • Considering all workout activities, walking is the best way to burn fat because it creates less stress on the body. You may take your baby along while a light walk. Plan for at least twenty minutes walks each day, twice daily.

How to Lose Weight Safely?

Selecting healthy snacks free from carbs, and drinking plenty of water to stay hydrated is the best choice for weight loss after baby. Make these as your habit that gives an upper edge to health.

  • Prepare a particular schedule for breakfast in the morning
  • Include vegetables and fruits in small proportions
  • Eat fiber-rich foods like grains, seeds, beans, oats, and lentils.
  • Starchy food like rice, bread, and pasta should be included in every meal.
  • Reduce the use of sugar contents like cakes, fizzy drinks, fast foods, and biscuits.
  • Allow yourself for healthy eating with routine exercise to improve physique health.

Importance of Losing Weight After pregnancy

It is essential to understand your future pregnancy planning. A small weight gain between one to two BMI units is enough to create your size as overweight. That creates immense risk for the next pregnancy and might create complications. These health issues might arrive in the form of:

  • Development of gestational diabetes
  • Developing pre-eclampsia and diabetes
  • Experiencing high blood pressure
  • Complications during labor pain

Even if you have not planned to have any further baby in future, losing extra pounds would be beneficial for your health. It allows your body to stay fit during your kid’s growth phase. If your weight is under control, then you are less likely to experience type 2 diabetes, heart attack, and several cancer symptoms. However, breastfeeding leads to give more security with the weight loss process and keeps you healthy.

How much do you lose after giving birth?

It’s a universal truth that you need to accept as your body might not appear of the same shape, even after losing weight. You are the mother of a newborn baby, after all!

Allow yourself with extra time duration to target calorie-burning activities. Even if it takes six to nine months, there is no harm in that. If you experience much longer time than this, do not rush towards fat-burning activities.

While your principal aim is towards maintaining decent health, it is mandatory to go according to planned goals. Putting up a lot of weight during pregnancy might take time to shed.

As soon as you reach the target, stick with consistent workouts to stay in shape. This will benefit your health for long-term effectiveness. A consultation with a health practitioner is the best activity to check today.

There are several weight-management classes that you may join to keep yourself engaged. This also gives you motivation and confidence for extended living.

Foods to Avoid While Breastfeeding

Some unhealthy foodstuffs might not help your health during the breastfeeding phase, such as:


Whiskey, wine, beer, and vodka are all alcoholic drinks. These drinks once consumed passes to the baby through your breast milk and might harm the brain and other development phases.


Caffeine is a risky stimulant that passes to your baby through breast milk and affects their growth. It is majorly found in chocolate, tea, soft drinks, and coffee.

Swordfish and Tilefish

These Mediterranean fishes are loaded with a toxin known as mercury. Mercury is highly harmful to baby’s brain cell development. Eating 6 ounces of tuna fish is considered as good. But you should not cross that limit soon.

Final Verdict

Giving birth to a baby is one of the finest moments that every women deserves to. Pregnancy is critical stage that requires you to take special care. There might be some complications in between but are very much under control. Post-pregnancy period decides your future health and wellness. If you are under shape and properly manage to burn calories, you are less likely to experience obesity or cholesterol concerns. A good eating habit with regular exercise gives you success. Experiencing weight gain in natural but that must not be a big concern to bother. There are several precautions and drawbacks, which needs to be monitored carefully. You should consult a physician to stay safe and get best guidance.

Hey there, I’m Maria Taylor. I’m a writer living in New York, NY. I am a fan of dance, yoga, and painting. I’m also interested in sports and cooking. You can read my blog with a click on it. Thanks

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