A few months into your pregnancy, your weight can increase to about 1 pound weekly. By the time you give birth, you might have gained over 20 pounds. In the postpartum period, many women gain weight or lose too much too quickly. Practicing weight loss management with these tips can help you safely return to your normal weight and help you stay as healthy as possible.
1. Reduce carb intake
Carbs can cause an increase in sugar in your body, and excess intake of carbs can cause significant weight gain. If you do not take care of the type and amount of carbs you consume, it might take you longer to bounce back to your normal weight.
Reduce the amount of carbs you take through steps such as:
- Eat less white bread and processed grains, instead opting for whole grain foods
- Avoid drinks that contain high sugar content
- Keep away from snacking too much
- Drink fruit juice instead of factory-processed juice
If you find you are having difficulty losing weight despite making changes, you may want to consider getting professional support. For example, you may want to seek out weight management in San Francisco. They can provide exercise and diet recommendations, or Wegovy weight loss treatments for eligible individuals. This once-weekly injection can help you lose weight alongside healthy lifestyle adjustments. You can schedule an appointment for an at-home Wegovy treatment consultation to save you time.
2. Exercise safely
It’s important to get at least 30 minutes of exercise daily. However, you may need to avoid vigorous exercise because it can cause complications in your body. For example, if you received a C-section, you should discuss with your doctor the proper time to begin exercising. If you have a normal delivery, you may be able to start exercising a few days later.
Exercises to consider include:
- Pelvic floor exercises to strengthen your pelvic muscles
- Kegel exercises to improve contraction of your uterus, stomach, and bladder
- Light walking helps your body to relax and can boost your mental health
- Light stretches can support the strength and flexibility of your back, hip, and shoulder bones
3. Stay hydrated
Your body requires a lot of water to produce enough milk for your baby. Daily, you may lose as many as 25 ounces (0.74 liters) of water in breast milk. To keep yourself hydrated, make sure you drink one glass of water every time you breastfeed.
4. Eat a well-balanced diet
You need a well-balanced diet to provide your baby with all the nutrients they need. What you eat is what your baby eats through your breast milk. Nutrients are also important to help your body repair itself and maintain a healthy weight.
5. Get enough sleep
In the first few months, it may take time to get sleep that lasts through the night. Learning your baby’s sleep patterns can help you make adjustments and get the rest you need. Before the baby adjusts to sleep the whole night, sleep when they sleep. If possible, get someone to help you take care of the child so that you can catch up on rest. Adequate sleep can help your body to recover and bounce back to your normal weight.
You can add a lot of weight during pregnancy. After birth, it may take time to get back to your normal weight. It takes effort but it is beneficial to your well-being. Take control of your carb intake, exercise, and get enough sleep. If you are still having trouble losing weight, consider getting professional weight management with a professional service.