What is the best way for a postmenopausal woman to lose weight?

Author : abhinavpuri
Publish Date : 2020-07-28


What is the best way for a postmenopausal woman to lose weight?

Losing weight after delivery to achieve a healthy figure can be a bit difficult for many postmenopausal women. Handling the baby and maintaining a healthy routine that includes diets and certain exercise spontaneously can be extremely stressful, especially in the period of childbirth recovery. Nevertheless, it is essentially vital to go back to proper weight to ensure prospective wellness, particularly if you intend to take a baby again in the future.

 

According to The Institute of Medicine, women tend to gain twenty-five to thirty-five pounds during pregnancy. This range is quite normal and healthy. This weight is actually due to the baby, uterus enlargement, breast tissue, extra fat stores, amniotic fluid, more blood and placenta. The excess fat serves as an energy supply for delivery and breastfeeding. However, the over gaining of weight can result in the storing of excessive fat. This extreme weight gain is often considered as baby weight and people tend to normalize it. Almost half of the pregnant ladies this more than recommended weight that provokes certain health consequences-

  • High chance of becoming overweight
  • Increased chances of diabetes and heart disease
  • The maximum risk of complexities in the next pregnancies
  • Greater health risks for gestational diabetes

 

Rapid weight loss after pregnancy in this certain physical state is highly recommended by experts, at least by six to twelve months after delivery. In the healthiest cases, women generally lose their baby weight mostly after 6weeks after the delivery. But some women take several months. A wholesome diet plan with regular mild workout will help you drop the pounds. Breastfeeding can further be beneficial for postpartum weight loss. Here are some tips for losing weight after pregnancy-

 

  • Don’t Go for Low-Calorie Diets

 

Low calories diets or crash diets are ideal for rapid weight loss in the shortest period of time but is not a good diet plan for a postmenopausal woman. After the childbirth, the mother's body requires wholesome nutrition for sufficient healing and recovery. Moreover, a lady who breastfeeds needs a good amount of calories in their body. If you go on a low-calorie diet for fast weight loss, your body will start cutting vital nutrients and most of the time you will feel tired and weak. In certain cases, it is evident that women who go through Rapid weight loss after pregnancy, most like to become overwhelmed and weak as they remain deprived of sleep at night while caring for the new baby. So you need a certain amount of extra calorie for sufficient energy to deal with your post-delivery period and for feeding for the infant. But since you need to cut off the more than required calories, try to decrease your calorie intake by 500 cal/ day as it will incite healthy weight loss of 0.5 kg/week. For breastfeeding mothers, researchers have discovered that this amount of weight loss has no adverse impacts on milk production.

 

  • Breastfeed Your New-Born

 

The practice of breastfeeding is beneficial for both mother's and infant's health. Regular breastfeeding after the delivery provides pure nutrition to the infant and it should be continued at least for the first six months. Apart from ensuring the infant's great initial health, breastfeeding is perhaps the quickest way to lose weight after having a baby. Breastfeeding stimulates the uterus to shrink and revert to its regular proportion after delivery very quickly. It reduces the risk of disease for both mother and the newborn. Moreover, breastfeeding has been proven to promote the mother’s weight loss. A study has revealed that more than 4000 breastfeeding women had lost an average of 3.7 pounds (1.68 kg) more weight in comparison to that mother who doesn't breastfeed. Experts believe that mothers who gain too much weight during pregnancy can effectively shed calories by breastfeeding their child.

 

  • Eat Foods High in Fiber

 

Consuming high fibre food can help greatly with losing weight of the postmenopausal woman. For instance, a study has been conducted upon more than a thousand women and the research has shown that ten grams of soluble fibre eaten can reduce 3.7% belly fat in five years. If you want to feel your stomach fuller and less hungry, eat soluble fibre as much as possible as such food slows down the digestion and also reduces your hunger cravings. Moreover, soluble fibre is dissolved into a short-series of fatty acids in the gut. This fatty acid heightens the levels of peptide YY (PYY), cholecystokinin (CCK) and peptide-1 (GLP-1) and this increased level keeps your stomach fuller for a long time. This helps you in controlling calorie intake and shed pounds quickly.

 

  • Include Healthy Proteins in Your Diet

 

Boosting metabolism is the best way to attain rapid weight loss after pregnancy. In this case, including protein can help! Consuming healthy protein not only enhances the speed of metabolism but also reduces calorie intake and decreases appetite. Researches have shown that healthy proteid particles have an influential thermic effect in comparison to other nutrients. It implies that the human body utilizes more energy to digest the food that contains protein and as a result, the excessive calories got burnt during the digestion process. Food rich in protein also decreases hunger by increasing fullness hormones and appetite hormone- ghrelin. New mothers can eat protein foods like legumes, seeds, fish, dairy, lean meat, nuts etc for losing weight after delivery. You can also consume protein supplements and Getmeds is one the best online pharmacy ph supply stores that keeps a wide range of protein supplements and delivers the order right at customers' doorstep. 

  • Start Exercising

Another quickest way to lose weight after having a baby is indulging into a healthy workout routine. Exercise not only improves the quality of life by cutting fats but also reduces health risks like diabetes, heart disease, and symptoms of cancers. Includes exercises like jogging, cycling, running, walking and various interval training of cardio to your daily workout routine. Combine this healthy habit of exercise with good nutrition to gain quicker results in weight loss. Mothers who have given birth through the C-section procedure, may not indulge in the heavy workout as their pelvic and abdomen areas need time to heal. But you try gentle exercises like pelvic floor exercises right away for discharging the sweat. 

Final Takeaways

Apart from these five ideas to achieve rapid weight loss after pregnancy, there are also other certain ways that can help mothers to lose weight without compromising with their health. Some of the additional suggestions to lose weight are- drinking sufficient water, getting proper sleep, avoiding sugar, discarding processed drinks and beverages, seeing expert nutrition, starting resistance training, avoiding alcohol, stop eating junk foods and stocking healthy snacks, etc. Follow these amazing tips for losing weight after pregnancy and ensure maximum wellness for you and your baby.



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