Some women get in shape postpartum faster than others. The extra pounds simply melt away. Others keep struggling for years with their belly or flabby arms. Your age and genetics as well as your lifestyle influence the rate at which you can lose weight. Diet and exercise are the most important factors. Here are five easy steps to speed up postpartum weight loss:
If you only work out two or three times a week, don’t expect fast results. Successful weight loss requires a well-planned exercise routine. Aim for at least three strength workouts and two cardio sessions per week, and stay active throughout the day. Train at high intensity to shed stubborn fat and rev up your metabolism.
Get More Fiber
High fiber foods ward off hunger and suppress your appetite. They also stabilize blood sugar levels, leading to a lower risk of diabetes, metabolic syndrome, and insulin resistance. Make sue your meals include spinach, broccoli, kale, cabbage, peas, and whole grains. Psyllium husk, oat bran, wheat bran, and algae are a great choice for low carb dieters.
Eat Less and More Often
Take small, frequent meals instead of two or three large meals. This will you full throughout the day and prevent binging episodes. If you can’t eat, drink a protein shake or a green smoothie. Snack on celery sticks, apples, pumpkin seeds, and vegetable chips between meals. Avoid high sugar energy bars. Nuts and seeds are healthy and nutritious, but you have to keep your portions small.
Load up on Protein at Night
What you eat before bedtime has a huge impact on your weight, metabolism, and hormones. A high carb meal can ruin your efforts and make it harder to torch fat. Ideally, your bedtime snack should be high in protein and low in calories. Protein shakes, casein, cottage cheese, chicken breast, and vegetable sticks should come first on your list.
Dairy foods contain lactose, which causes belly bloat and inflammation. They also have little nutritional value and pack a lot of sugar or saturated fat. To speed up postpartum weight loss, replace milk and dairy with healthier substitutes. For instance, coconut milk is an excellent alternative to cow’s milk. A quarter cup provides 27 percent of the RDA of manganese, six percent of the RDA of magnesium, eight percent of the RDA of copper, and only 138 calories. Stick to cottage cheese and avoid dairy spreads, butter, and full fat yogurt.