How To Lose Weight During Pregnancy: Avoid Intensive Diets, But Eat More Fruits and Veggies, Experts Recommend
One of the most common goals for new mothers – besides loving their newborn baby and trying to get some sleep – is to lose weight during pregnancy.
For a healthy pregnancy, the U.S. Centers for Disease Control and Prevention recommends for women with an average weight gain of 25 to 35 pounds. Women who are underweight should gain 28 to 40 pounds. Overweight women are advised to maintain their weight gain at 15-25 pounds.
Weight gain during pregnancy includes the baby, placenta, amniotic fluid, breast tissue, blood, uterine enlargement, and extra fat stores needed for birth and breastfeeding American Journal of Obstetrics and Gynecology.
However, excessive weight gain can lead to increased body fat. This is what most people refer to when they say “baby weight”. It’s very common, according to the CDC. Almost half of pregnant women gain more than the recommended weight during pregnancy.
But there are few weight loss guidelines designed specifically for new moms. Trying to lose weight can be a challenge anytime, but especially when juggling new motherhood duties while their bodies are still recovering from pregnancy and childbirth.
According to a new study, there are no established clinical guidelines for losing weight after pregnancy beyond the guidelines for healthy eating and exercise. And while losing weight between pregnancies not only improves future pregnancy outcomes, but also lowers the risk of future chronic disease for the new mother, there is little data on how best to help women lose weight. weight after pregnancy.
“Overall, the recommendations focused on weight loss through diet and exercise,” ExplainMara Murray Horwitz, Assistant Professor of Medicine, Boston University School of Medicine. “However, the best ways to support postpartum weight loss are not fully known. They also recommend screening for heart disease risks (followed by individualized counseling and treatment, as needed) and talking to patients. ways to improve their health in future pregnancies. “
Because women’s bodies go through so many changes during pregnancy and the postpartum period, it is essential that they receive better care during and after pregnancy, the researchers said. This includes returning to a healthy weight to reduce the risk of obesity.
1. Avoid drastic diets or fads. Health experts point out that new moms need good nutrition to heal and recover. Extremely limiting calorie intake to lose weight faster makes women more tired when they are already deprived of sleep after midnight feedings. According to the Academy of Nutrition and Dietetics, reducing calorie intake by just 500 calories per day will help stimulate weight loss of around 1.1 pounds per week, which is considered safe for breastfeeding women.
2. New mothers already have a lot on their plate. Simplify calorie counting by keeping a food diary or using a mobile app that tracks daily calories.
3. Eat more plant foods that are high in fiber, including fruits, vegetables, and whole grains. Stick to lean protein and limit sweets and salts.
4. Mothers who struggle to find the time to exercise can take their babies for daily walks, whether in a stroller or a baby carrier.
5. Avoid comparisons with celebrities who seem to bounce back so quickly from pregnancy. Remember, they most likely have personal trainers and personal chefs to help them out.
6. Incorporate muscle building exercises into a fitness routine. This will help the abdominal muscles that stretch during pregnancy to return to their original shape.