How Long Does It Take To Lose a Good Amount of Weight With Postpartum Weight Loss Diet?

Postpartum weight loss can be a daunting task for new mothers. After giving birth, it is natural to want to shed the extra weight and get back to pre-pregnancy shape. However, it is essential to approach weight loss in a healthy and sustainable way, especially while breastfeeding. Many new mothers wonder how long it takes to lose a good amount of weight with a postpartum weight loss diet. The answer varies for every individual, depending on several factors such as diet, exercise, metabolism, and genetics.

This article talks about postpartum weight loss, the average time to lose postpartum weight, some effective tips on how to lose weight naturally, and what things to include or avoid in the postpartum weight loss diet.

The 5 Most Effective Postpartum Weight Loss Tips

Here are some of the most effective postpartum weight loss tips that can help you along with a postpartum weight loss diet:

1. Stay hydrated

Drinking plenty of water is necessary to stay hydrated and boost the metabolism. Mothers should watch the transparency of their urine. If the urine is not clear, increase the water intake. And if it's clear, relax.

2. A good amount of sleep

Sleep deprivation and taking care of a newborn go hand in hand. Changes in sleep routine can also affect your weight loss. Constant sleep deprivation affects hormones that regulate appetite. It causes tired mothers to feel hungrier than they would feel when well rested. So, try to squeeze in 7-8 hours of sleep regularly.

3. Have realistic expectations

Losing weight after delivery is a gradual process and cannot happen in a few months. Losing post-pregnancy weight can take a year or two. Depending on how much you gained during pregnancy, it would be best to set realistic goals over the next 1 to 2 years.

4. Breastfeeding

Breastfeeding after giving birth helps to lose weight as your body burns up to 400 to 500 calories producing breast milk from the fat stored and the food you intake. It also facilitates the release of hormones that enable you to shrink your postpartum belly and uterus.

5. Do regular exercise

Following a postpartum weight loss diet plan can help a mother with weight loss. But diet alone is not enough to lose a good amount of weight. Some simple yet effective postpartum exercises will accelerate your weight loss. It can also improve the quality of your sleep and release your stress.

Postpartum Weight Loss Diet

The postpartum diet plan for weight loss doesn't mean a crash diet (not eating enough). Women need 1500–2200 calories for normal body function. But mothers who are breastfeeding need a minimum of 1800 calories per day. Moreover, calorie intake varies according to activity level, body size, etc. Below are things to add to the postpartum weight loss diet that boosts the metabolism and limits the calorie intake to the targeted range.

Foods to add:

1. Protein

Add foods rich in protein like fish, nuts, legumes, lean meat, eggs, and other healthy protein sources to the postpartum diet plan for weight loss.

2. Fruits and Vegetables

Fruits and vegetables are good sources of vitamins and minerals. Eat a cup full of fruit 2-3 times a day. Consuming green and leafy vegetables like spinach and broccoli helps with lactation and weight loss.

3. Low-fat dairy products

Dairy products should be essential to the postpartum weight loss diet. But, keep calorie consumption in mind, encourage low-fat dairy products like yoghurt and buttermilk.

4. Grains

Including grains such as wheat, rice, oats, cornmeal, barley, and other cereals in the diet plan will provide you the necessary nutrition and ease your postpartum weight loss.

Foods to avoid:

1. Oily or Fried Food

New moms should avoid eating oily or fried foods because they are high in calories.

2. Alcohol

Alcohol contains calories and provides no benefit to the postpartum diet for weight loss. Consuming alcohol increases belly fat and can be severely harmful to the mother's body and her baby.

3. Processed foods

Fast food and pre-packed foods are processed foods that are unhealthy to eat. They have excess sugar, high fat, high calories, and salt. This will hamper the postpartum diet plan for weight loss.

4. Soft Drinks

Avoid soft drinks because they are high in sugar content and unhealthy to consume.

To get more help for postpartum weight loss and care, you can check Mylo Postpartum Care Plan that takes care of the new mother's needs and holistic well-being. It can help you with postpartum recovery, weight loss, improved gut health and constipation relief and postpartum depression.

Summing Up

Adopting postpartum weight loss diet and tips will help new mamas lose weight. However, the postpartum weight loss journey takes time but shows changes gradually. Generally, nine months is the average time to lose weight after pregnancy. However, the time may vary depending on the consistency of diet and exercise.