It’s important to return to a healthy weight after delivery, especially if you plan to become pregnant again in the future. We’ll go over some effective methods to help you achieve a healthy postpartum weight so you can take on parenthood with pep in your step.

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.

Drink enough water

Stay hydrated, friends. Drinking enough water is vital for anyone trying to lose weight. The CDC points out that 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.

Don’t resist that resistance training

Resistance training like weight lifting 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.

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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.
According to the CDC, exercise improves heart health, reduces the risk and severity of diabetes, and may reduce the risk of several types of cancer.

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, according to the National Institutes of Health (NIH) .

Breastfeed if you can

The World Health Organization (WHO) , the American Academy of Pediatrics (AAP), and the CDC all recommend breastfeeding. Breastfeeding your baby during the first 6 months of life (or much longer) has many benefits for both you and your baby.

Keep your goals realistic

Despite what magazines and celebrity stories would have you believe, losing weight after pregnancy takes time.
In one 2015 study, 75 percent of women were heavier 1 year after giving birth than they had been before pregnancy. Of these women, 47 percent were at least 10 pounds heavier at the 1-year mark, and 25 percent had kept on 20 more pounds.

How many kilos have you gained after giving birth?

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