What To Know About Exercise And Diet After Birth – Forbes Health

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If you’re looking for a jumpstart on your postpartum weight loss journey, read on for some specific tips recommended by experts.

The Most Effective Process Is a Gradual One

As with any weight loss journey, slow and steady is the name of the game. “Focus on good nutrition with healthy choices and portions,” says Dr. Roskin. Eating foods high in fiber can help curb hunger and has been associated with weight loss. Mindfully incorporating protein into your diet has also been associated with decreasing appetite and improved weight loss, continues Dr. Roskin.

Limit Refined Carbohydrates

While it’s totally okay to occasionally indulge in a cookie or two, Dr. Roskin suggests avoiding refined carbohydrates, which are foods that contain high amounts of simple sugars and low amounts of fiber and other nutrients, such as desserts and white bread, when you can. “They can be associated with weight gain and don’t add much nutritional value,” she says.

Some alternatives to refined carbohydrates include whole wheat bread, brown rice and quinoa.

Find an Exercise Routine You Enjoy

If you come up with an ambitious exercise routine that doesn’t actually spark joy, you likely won’t stick with it—so instead, find a type of exercise that really makes you happy. “New moms are going to be really tired,” says Dr. Ludgin. “If you’re not into running, I don’t recommend that, because it won’t make you happy. Go for walks with your new baby or go for walks on your own to give yourself personal time.”

If You Are Able, Consider Breastfeeding

While more research is needed to truly determine whether or not breastfeeding has a huge impact on weight loss, because it burns calories, it can often be a solid starting point. Even if you are unable to exclusively breastfeed, pumping may also provide a boost in calorie burning, as the two mechanisms are very similar.

When working to lose weight postpartum, remember to go easy on yourself. The first year with a baby can present a whole host of new challenges, so consider stepping into the weight loss process gradually, and with patience.

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