How To Lose Weight After Delivery Without Exercise

There are 5 key points here on How To Lose Weight After Delivery Without Exercise. 

Many new mothers are eager to get back to their pre-pregnancy weight but might not be ready to jump into rigorous exercise routines right away. Fortunately, there are home remedies for weight loss after delivery that can assist in this journey.

Incorporating natural metabolism boosters like ginger tea, increasing water intake, and focusing on a balanced diet can help shed the baby weight. Additionally, if one is wondering how to lose weight after delivery without exercise, it’s essential to pay attention to portion control and consider intermittent fasting under proper guidance.

It’s always a good idea to consult with a healthcare provider before making any significant changes to your routine. Below are tips on how to lose weight after delivery without exercise.

Eat a healthy diet and keep a food journal

When it comes to weight loss after delivery, many women are hesitant to exercise. They feel like they don’t have the time or energy to add one more thing to their plate. But did you know that you can lose weight without exercise? All you need is a healthy post pregnancy weight loss diet and a food journal.

A healthy diet is key to weight loss after delivery. You need to make sure that you are getting the right amount of protein, carbs, and fiber. Some good sources of protein include lean meat, poultry, fish, eggs, and dairy products. Good sources of carbs include whole grains, fruits, and vegetables. And fiber is important for weight loss and overall health. You can get fiber from fruits, vegetables, whole grains, and legumes.

Another important part of weight loss after delivery is keeping a food journal. This will help you to track what you are eating and make sure that you are getting the right nutrients. It can also help you to identify any unhealthy habits that you may have.

You will be able to maintain accountability for your eating habits by keeping a log of all the foods and drinks you consume throughout the day. It is possible to adjust your behavior and adopt healthier habits if you understand what triggers your overeating. If you feel like lying down or throwing up after meals, that’s a sign of you overeating.

Avoid drinking calories. Use calorie-free drinks as a replacement for caloric soft drinks and juice. Most people consume multiple servings of regular soda per day, and each one can contain more than a hundred calories. Your body doesn’t recognize liquid calories as food, so you still end up eating as much solid food as you would otherwise. Maintain a healthy weight by drinking water or unsweetened tea.

Also, it can be very motivating to watch a documentary on the food industry to increase one’s drive to lose weight. These types of films can help people make better food choices. Having increased knowledge will help you making better decisions on food choices. Avoid overeating by controlling your eating behavior. Planning your meals will help you avoid impulse eating.

As you eat, keep your attention focused on the food you are eating, rather than on the TV, the phone, or anything else.

Stop eating when you are slightly full.

Buy smaller plates.. Getting smaller plates will make your portions look larger.

Decaffeinated coffee is perfect for people who want to lose weight and enjoy drinking coffee. A great choice for people with sudden cravings is Decaff coffee, which contains a low calorie count. A lot of anti-oxidants are found in decaffeinated coffee, which your body needs to function efficiently.

Most importantly, caffeine inside coffee boosts your metabolism. It helps your body to burn more calories.

In addition to a healthy diet and food journal, there are a few other things that you can do to help lose weight after delivery. Here are five foods that can boost your metabolism:

  1. Green tea
  2. Chili peppers
  3. Coffee
  4. Ginger
  5. Grapefruit

Water is the best drink to help lose weight after delivery.

It has many benefits that will help you reach your weight loss goals. You are encouraged to drink at least 8 glasses of water per day.

Here are five of them:

  1. Drinking plenty of water can help suppress your appetite. When you’re dehydrated, your body interprets that as a sign of starvation and sends out signals to eat more. Staying hydrated can help keep your appetite in check and make it easier to stick to your weight loss goals.
  2. Drinking water can help boost your metabolism. When you drink cold water, your body has to work hard to raise the temperature of the liquid to match that of your internal body temperature. This process burns more calories and helps boost your metabolism.
  3. Drinking water can help you detoxify your body. Water helps flush toxins out of your system, which can help you lose weight faster.
  4. Drinking water can help you feel fuller longer. When you drink water before meals, it takes up space in your stomach, helping to reduce your appetite and make you feel fuller. This can help you eat less and lose weight. Drink a glass of water prior eating and in between bites can help to eat lesser as you feel fuller.
  5. Drinking water is a calorie-free way to quench your thirst and stay hydrated. When you’re trying to lose weight, it’s important to drink plenty of fluids, but it’s important to choose healthy fluids like water, not sugary drinks or juice.

Get 7-8 hours of sleep per night

Inadequate sleep has been linked with weight gain in numerous studies. People who don’t get enough sleep are more likely to be overweight or obese, and weight gain is one of the most common side effects of poor sleep.

There are several ways that lack of sleep can lead to weight gain. When you’re tired, you’re more likely to indulge in unhealthy foods. You may also be less active when you’re tired, and weight gain is more common in people who are inactive.

Sleep deprivation can also lead to hormone imbalances that cause weight gain. When you don’t get enough sleep, your levels of the hormone ghrelin increase, while your levels of the hormone leptin decrease. Ghrelin is responsible for making you feel hungry, while leptin is responsible for making you feel full. This imbalance can lead to weight gain over time.

By sleeping early, you can avoid late-night snacking.

Finally, lack of sleep can also lead to a condition called “metabolic syndrome”. Metabolic syndrome is a collection of risk factors that increase your chances of developing heart disease and other health problems. One of the risk factors for metabolic syndrome is weight gain.

Avoid processed food and sugar as much as possible

How Processed Food and Sugar Cause Weight Gain?

Processed foods are those that have been modified from their natural state. They often contain unhealthy ingredients like sugar, trans fats, and artificial flavors and colors. Consuming processed foods can lead to weight gain in a few ways.

Examples of processed foods are potato chips , canned fruits and frozen French fries.

First, processed foods are typically high in calories. Second, they’re often low in nutrients, which can lead to cravings and weight gain. And finally, processed foods are often loaded with sugar, which can trigger insulin resistance and weight gain.

Sugar is also a major contributor to weight gain. 1 teaspoon sugar is equivalent to 4 grams.

Recommended daily sugar intake is not more than 100 calories (6 teaspoons for women) and less than 150 calories for men (or 9 teaspoons).

There are many types of sugar, but all of them have the potential to cause weight gain. table sugar, for example, is a type of sucrose. It’s digested and absorbed quickly, which can lead to a spike in blood sugar levels. This can cause the body to release insulin, which tells the cells to absorb the sugar. When you are overweight or obese, you might have insulin resistance, a condition that makes it harder for the body to use insulin properly. The insulin receptors inside the membrane of your cells are not sensitive to the insulin anymore. It supposes to bind to the insulin hormone and bring the sugar to work inside the cells. Those cells are muscles , liver and fat. This can lead to further weight gain, as well as a number of other health problems.

Why does this happen? The extra glucose will be stored as fat.

What are the signs that you are addicted to sugar?

  • You craved processed carbohydrate. The more you eat, the more you want.
  • Your mood swings without sugar
  • You start and end your day with sugar

Which food contain hidden sugar?

  1. Canned fruit. For example , a medium can of 280g contains 28g sugar.
  2. Frozen yogurt
  3. Smoothies
  4. “Fitness” cereals
  5. “Diet” snacks

If you crave for sugar, you can substitute white sugar with Saccharin, Aspartame or Stevia.

So if you’re looking to lose weight without hitting the gym, avoid processed foods and sugar. Eat whole, unprocessed foods instead, and focus on filling your diet with healthy, nutrient-rich foods.

Whole food is food that has not been processed. This means that the food has not been chopped, ground, or otherwise changed from its natural state. It has no added sugar , salt or fat. When you eat whole food, your body gets all the nutrients it needs to function properly.

There are many different types of whole food. Some of the most common types include fruits, vegetables, whole grains, and lean protein. All of these foods are packed with nutrients and antioxidants that can help improve your health.

Here are five of the best whole foods to eat for weight loss:

  1. Fruits – Fruits are a great source of vitamins, minerals, and antioxidants. They also contain healthy fiber, which can help you feel full after eating. Fruits high in fiber include berries, guavas and figs. These fruits contain fructose ; natural sugar which is healthy, as long as it is not processed.
  2. Vegetables – Like fruits, vegetables are packed with nutrients and antioxidants. They also contain fiber, which can help you lose weight.
  3. Whole Grains – Whole grains are a good source of fiber and other nutrients, such as B vitamins and minerals. They can help keep you full and provide steady energy throughout the day.
  4. Lean Protein – Lean protein is a good source of protein and other nutrients, such as omega-3 fatty acids. It can help you build muscle and burn fat.
  5. Water – Water is an essential part of weight loss. It helps flush toxins from the body, keeps you hydrated, and can help suppress appetite.

Avoid stress and try relaxation techniques, such as yoga or meditation

One of the main reasons people gain weight is because of stress. When we’re stressed, our body produces cortisol, which is a hormone that causes weight gain. Cortisol makes us more likely to store fat and less likely to burn it. It also makes us want to eat more unhealthy foods due to increased appetite.

There are many ways to reduce stress. One of the simplest and most effective is meditation. Meditation is a simple way to focus on your breath and clear your mind. It can be done anywhere, and it only takes a few minutes each day.

Other ways to reduce stress include yoga, aromatherapy, and journaling. All of these techniques can help you relax and de-stress. And when you’re less stressed, you’re less likely to gain weight.

So if you’re looking for a way to lose weight without exercise, try reducing stress. It’s an easy and effective way to see results. And you don’t have to spend hours in the gym. Just a few minutes of meditation each day can make a big difference.


There are various tips and tricks on how to lose weight after delivery without exercise. But consistence is key! If you ever wonder,  what is the best supplement to lose body fat, check out my review HERE.

By Dr Nurul

Hi. Welcome to my blog 4 Healthy Solutions. I'm Dr Nurul , a General Practitioner. I graduated from Nizhny Novgorod State Medical Academy, Russia. I have a genuine passion for holistic health and well-being. My mission is to inspire, educate, and support individuals just like you to reach your full potential. My goal is to focus on the interplay between physical, emotional, and mental health to create a balance that fosters overall wellbeing. My approach will be targeted towards lifestyle modification , alternative medicine and nutrition.

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