Rapid weight loss after pregnancy | 6 tips for rapid weight loss after pregnancy

Rapid weight loss after pregnancy | 6 tips for rapid weight loss after pregnancy | how to lose weight while breastfeeding

  • Diet to rapid weight loss after pregnancy
  • Food for wight loss
  • Eat more protein
  • Be hydrated
  • Make list of calories intake
  • Say No to Alcohol
  • Avoid high calories food
  • Say No to salt
  • Exercise
  • Eat spicy food
  • Seep well
  • Avoid Stress

Postpartum period is very joyful and happy to having a baby with you. It is a awesome feeling of having your baby and taking care of her/him. Along with happiness there is a worry in many women about losing weight after pregnancy. It is a big question in the new moms that how to lose weight while breastfeeding?  postpartum period is very stressful and with lots of troubles. 

At pregnancy women gain weight and some women stored fat in the body. After pregnancy burning that fat and coming back to pre- pregnancy weight is quite stressful for women. Eating for two or eating carvings because of these reasons some women gain extra weight or overweight at pregnancy. And after pregnancy burning that fat and come of pre-pregnancy weight is not just easy. After pregnancy you have to give some time to recover your body. If you had vaginal delivery  then you can start losing weight after some weeks of delivery, but if you had a C-section delivery then you may have to wait long for rapid weight loss after c section and ask your doctor for starting the procedure of weight loss after pregnancy.  

Weight loss is different for different women it means weight loss totally depends upon your diet, body and metabolism and exercise or activities you done all day. Some moms may see result fast and some may notice the result slowly. If you gain more than 5 to 6 pounds during pregnancy then it will take more time to come back to tact. But start loosing weight by keeping the fact in mind that coming back to exact pre pregnancy weight is not possible. 

Taking care of your baby is not a easy task, you should take care of yourself also with baby. Women feel lost and stressful,  tiredness and worries about health of baby and herself.  New moms face lots of problem after pregnancy for baby care. For releasing some stress of taking care of baby take some help with your partner and avoid stress. You should drink lots of water during this process of weight loss, because hydrating your body is very important while you are breastfeeding. 

Don't hurry in loosing weight by cutting down the diet and excessive exercise and take stress it will effect the milk production and also health of baby. So be patience and be realistic. 

To loose weight after pregnancy you have to be patience and follow some healthy diet and exercise and result may be seen in some months. Instant result will not be seen in the weight loss after pregnancy.  After some weeks women can start weight loss process. Here are some points to rapid weight loss after pregnancy. 

How to lose weight after pregnancy naturally

Diet to rapid weight loss after pregnancy: 

After pregnancy woman should follow a healthy diet plan rather than a strict weight loss diet. Woman should talk to her doctor or dietitian for a healthy diet plan. Nursing mothers have to take healthy food for health of baby. Following strict diet plan effects the milk supply to the breastfeeding mother.  

Instead of eating fatty unhealthy food eat healthy and nutritious foods. Take 1500 to 2000 calories per day for proper health of baby and yourself.  


Include calcium rich foods in your diet, because calcium is very important for strong bone. Specially breastfeeding mother should eat more calcium rich food to provide calcium to baby and mother also need calcium if breastfeeding.  Dairy products like milk, cheese,  yogurt are full of calcium. 

DHA and Omega3:

DHA and omega3 are important for brain development of child. Seafood like fish, prawns, are  rich in omega3 and DHA . Walnuts are also a good source of omega 3 and DHA. 


Eat healthy and protein rich food in your diet. Grains, oats, egg, lean meat, chicken,  avocado,  broccoli,  spinach, etc are good source of protein. 

Instead of eating heavy meals take small small meals and eat snacks in between meals for energy and calories.  Avoid fast food and home made food. 

Food for weight loss:

There are some fruits present which are beneficial for weight loss after pregnancy.  Different foods have different nutrients in it and low cholesterol. Like leafy vegetables have low calories and carbohydrates and more fiber which helps in weight loss.  

Here are some foods which are beneficial to weight loss:
  • Nuts
  • Eggs
  • Salmon
  • Apple
  • Avocados 
  • Blueberries 
  • Whole grain 
  • Broccoli 
  • Bean 
  • Lentil 
  • Chia seed
  • Grape fruit 
  • Pear
  • Cruciferous vegetables 
  • True tuna
  • Chickpeas 
  • Leafy vegetables 
  • Celery 
  • Green tea
  • Garlic
  • Yogurt 
  • Almonds 
  • Popcorn 

Eat more Protein:

Protein is a vital nutrient and also helpful for weight loss. Protein intake can reduces the food cravings and hunger. It make you feels like full. Protein  is beneficial to maintain and repair of body tissues. Protein also helps in increasing muscle mass and lose belly fat. You can add more protein full foods in your diet like eggs, lentils, nuts, Greek yogurt, whole grains, etc.

Weight loss infographics

Be hydrated:

Drink lots of water and be hydrated.  Lots of fluid is important for balancing your body and helps in providing energy.  Also helps in nervous system function and clean your body. Drinking water before meals also helps in weight loss after pregnancy. Breastfeeding mom should consume more water per day about 2 to 3 liters per day. Water is essential for the milk production and supply. When you are trying to loose weight drink more water than normally you drink.  

Say NO to Alcohol:

Alcohol effects very bad on your health and your baby's health if you are breastfeeding. Alcohol has more calories which are not beneficial to the body parts like heart, liver, kidneys, CNS, and also on reproductive system. If  you are doing exercise and taking healthy diet but you are seeing no result in weight loss than this is because of drinking alcohol. 

Avoid high calories food:

your weight is directly based on what type of food you are taking in your diet. Processed food, sugary and oily food are effective in weight gain. Avoid eating french fries, potato chips, boiled potatoes, etc they are unhealthy and also harmful for weight loss. If you want to loose weight than avoid sugary drinks like cold drinks, fresh juices as it have more calories and harmful to health. 

Avoid some high calories unhealthy food which are:
  1. White breads 
  2. Candies
  3. Fruit juices-(rather drink fresh juice if you want)
  4. Cookies and Cakes
  5. Ice-creams
  6. Coffee and Tea
  7. Sweet dishes 

Make list of Calories intake:

A normal woman needs 1500- 2000 calories per day but if you are a breastfeeding mother than you need extra 500 calories per day that is 2000 to 2500 calories per day. If you are planning to weight loss than making a list of your calories intake is good and helpful to you. Make chart of your daily calories intake diet plan and follow it strictly with doing exercise and you will see the result in few weeks or months.

Use healthy calories and healthy food in your diet. Your diet is directly connected to the quality and quantity of your milk supply. You can take extra calories but for burning that you have to do more activities and exercise.

Eat Spicy food:

You can add some spicy food in your daily diet because of that your body release Adrenalin stress hormone which increase the chances of burning fat in the body. And another benefit is that due to spiciness of food you eat less and it helps in weight loss. It sounds silly but works.

Limit Salt intake:

Limit or control the intake of salt in your diet. Salt is a preservative and adding too much salt in food cut down the nutrition of food. 

Exercise for rapid weight loss after pregnancy: 

Exercise is a key for weight loss after pregnancy.  After doctor's green signal for exercise you can perform mild exercise in the start for rapid weight loss after pregnancy.  After pregnancy taking care of baby is so demanding and strained. You can do walking,  yoga, swimming,  etc to lose weight after pregnancy.  If you had a cesarean delivery the you have to take care while doing exercise that it won't hurt your stitches.  You have to be patience to see the result of weight loss. 

Intense workout is not good for your body in the first few weeks or month of delivery. It may harmful for your health in future.  If a pregnant woman gained less weight during pregnancy then it take few months to come back to pre pregnancy weight.  But if a pregnant woman gained more weight during pregnancy then it may take up to a year to fit into pre pregnancy clothes.  

How to lose weight while breastfeeding

Breastfeeding is beneficial to the baby it improves baby's immune system and health. Breastfeeding is also good for mothers, it helps to lose weight and burn extra fat stored during pregnancy.  If you nurse your baby then you don't have stress about cleaning sterilizing feeders in every use. 

Sleep well: 

Sleeping enough is also important for your health and mind. After pregnancy you might face problems at night to sleep because to nursing your baby at night you have to wake up and some babies might have different sleeping patterns like they sleep in the day time and awake at night.  You can take naps in the day time while your baby sleeping  and complete your sleep. Sleeping well is also helps in weight loss after pregnancy.  It maintains good health of mother and makes you stay away from stress. 

Avoid stress:

After pregnancy having new born baby is joyful and also stressful of taking care of new one and mother herself.  So avoid stress and take help of other family members for take care of baby and other household chores.  Don't take stress of anything it will effect your health and is a reason for weight gain.

Post a Comment