Postpartum weight loss can be a real challenge. Some women never recover from pregnancy. Common mistakes, such as eating too much or too little, doing excessive cardio, or trying to spot reduce, can hinder your progress. Additionally, there are lots of misconceptions about fat loss and breastfeeding. Make sure you follow these five steps to shed extra pregnancy pounds:
Eat Lean Protein
If you’re trying to lose weight, protein should be the basis of your diet. Get at least 40 percent of your daily calories from protein. Opt for chicken, salmon, tuna, turkey, low fat cheese, and whey protein shakes. These foods not only support weight loss, but also boost your overall health.
For instance, chicken helps control blood pressure and protects against cataracts. Salmon consumption may ease pain, increase collagen synthesis, and prevent heart disease. Whey protein speeds up recovery and preserves lean muscle.
Work Your Whole Body
Spot reduction is just a myth. Sit-ups and crunches won’t get you rid of belly fat postpartum. If you want results, work your whole body. Train each muscle group once a week, do full body circuits, and lift weights. Your workouts should consist of compound exercises that torch fat and build muscle, such as the deadlift, bench press, and squat.
Get Adequate Rest
Proper sleep is just as important as healthy eating and exercise. In general, women who don’t get enough rest tend to eat more carbs to make up for the lack of sleep. Additionally, sleep deprivation raises the stress hormone cortisol levels, which eventually leads to weight gain. You should get at least seven hours of sleep per night to keep your body functioning at its peak.
Make Savvy Substitutions
Contrary to popular belief, it’s no need to make drastic lifestyle changes to lose weight. It’s all in the details. Instead of reaching for potato chips, eat fruit or vegetable chips. Replace sugar with stevia, cut back on starches, and avoid calorie-laden foods, such as honey, peanut butter, chocolate, and nuts. Some of the foods are healthy, but this doesn’t mean they support weight loss.
Stick to the Basics
Ready-made meals, diet pills, and cookie-cutter workouts are pretty much useless. If they worked, everyone would be slim and healthy. If you’re serious weight loss, stick to the basics. Eat whole foods, reduce your carb intake, and make exercise a habit. Clean up your diet and do your workouts to lose pregnancy weight.