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Amazing Tips to Lose Weight Post-Pregnancy Effectively and Quickly

Updated on March 15, 2018
Olivia Philips profile image

Olivia is a nutritionist and diet, fitness, and weight-loss consultant based in Texas. She holds a Bachelor's degree in Food and Nutrition.


Shedding those extra kilos post-pregnancy can be a stressful and uphill task for some. There are plenty of new mothers who tend to think about it all the time after the little one is born. For the overall well-being of the mother and child, it is important to return to a healthy weight after delivery. Holding on to pregnancy weight can further lead to many health-related problems in the future. It can increase the risks for chronic conditions like heart issues, hypertension, and diabetes in new moms as well as babies too.

Some women want to lose weight as fast as they can. However, it is advisable to determine and follow the best practices to lose weight fast. It is certainly possible to lose weight if one gets in the right frame of mind and plans it properly. Instead of going on a strict diet, it is always better to reduce weight safely and naturally. Here are some of the most important tips to achieve results in a positive and realistic manner.


Do not skip meals (and aim for regular meals)

  • Skipping on meals can only harm your prospects of losing the weight fast. With the new set of responsibilities regarding the baby, it is important to have proper meals regularly - as you will need more energy than you did before pregnancy, and this can be really stressful at times.

  • Going on a strict diet with fewer meals a day can deprive you of the energy required for your tasks, and can lead to more stress.

  • Make sure you eat a healthy and balanced diet.

Eat low-calorie food in small proportions

  • Fill your diet with meals rich in proteins, omega 3 fatty acids, calcium and fiber such as fresh fruits, vegetables, lean protein, whole grains, eggs, legumes, beans, chicken and low-fat dairy products.

  • Eat small, frequent meals throughout the day. Instead of having standard three meals a day, try to include six meals a day strategy.

  • Eating in small proportions will make you feel light throughout the day and also makes sure you do not feel hungry in between the meals.

  • It will also help to eliminate the cravings for unhealthy and untimely snacks from your routine.

Work it out, sweat it out

  • Healthy and balanced diet, combined with regular exercise, is the best blend to get those extra kilos out of your body. It helps to improve the overall health of mothers and keeps depression as well as many other mental problems at bay.

  • Try to incorporate some basic and easy exercise into your daily routine. Keep it slow and steady with less intense workout sessions. Go for swimming, brisk walking, yoga, a bit of weight training and aerobics.

Drink plenty of water

  • As said and advised millions of times, one should drink plenty of water throughout the day to get hydrated. It improves your metabolism and makes you feel full so that you don't end up overeating.

  • Drinking eight glasses of water a day is often recommended, which also helps you to flush out toxins in your system.

  • You can include a different variety of liquids in your diet such as juices, milkshakes, soups, and smoothies etc.

  • At all costs, avoid Caffeine and Alcohol. Instead of going for a cup of tea or coffee to ward off exhaustion and sleep, have a cup of green tea with lemon or grated ginger.

  • Alcohol is considered to be bad for moms who are looking for weight loss. It adds those extra kilos that you are trying to shed off without adding any nutritional value to your diet.

  • It is best to avoid alcohol if you lose weight fast. It can also have bad effects on the baby when you pass it to the baby through breast milk unknowingly.

Breastfeed your infant

  • Some studies found out that breastfeeding exclusively can help lose weight faster.

  • Breastfeeding is best for your baby as it boosts immunity and contributes to the overall health of the baby. It also reduces the risk of diseases in both the mother and baby. Women who breastfeed their infants have lower risks of type 2 diabetes, ovarian cancer, and breast cancer.

Get enough sleep

  • Lack of sleep can adversely affect the mental and physical health of the new mother postpartum, as well as makes you end up putting on more weight.

  • It gets really difficult for new moms to get enough sleep because of the needs of the newborn.

  • When you do get your eight hours of sleep, it makes you tired and exhausted. Your body releases Cortisol and other stress-related hormones that can lead to more weight gain.

  • It is better to have timely naps throughout the day when your baby sleeps.

  • Ask for help from your friends and family members to help with watching the baby, if you feel you are not getting a good amount of sleep.


Stay Motivated

Motivation is the key to achieving your targets. The process of losing weight can lead to months and even years. Depending on the amount of weight you are looking to lay off, it is important to set achievable goals and have strong determination and motivation to achieve those goals.

Do not seek inspiration from celebrities, who took just a few months to get back to their normal selves. In most cases, they would have opted for crash diets and worked out immensely to lose weight fast. This is not the right way to go about it. It only worked for them because they had a ton of guidance from professional personal trainers and dieticians that you most likely won’t have access to.

It can be a daunting task at first but if you are enough motivated to lose weight, nothing can stop you from achieving your desired results.

© 2018 Olivia Philips


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