Having a baby is one of the most meaningful and rewarding moments you may ever experience. After childbirth, you may retain a few extra pounds from pregnancy. Postpartum weight loss is not a simple process and requires work and patience. Here is a detailed guide to help shed those pounds for you and your baby healthily.
Postpartum Weight Loss Does Not Happen Overnight
New mothers immediately lose some weight after delivery from baby weight, amniotic fluid, and placenta, typically between eight to 12 pounds, depending on the baby’s size. Typically, women gain more than just the weight of their baby during pregnancy; many will need to put in the necessary time and effort to drop those remaining pounds.
Create a Healthy Meal Plan while avoiding Extreme or Crash Diets
Strict diets requiring low caloric intake aren’t advisable for postpartum weight loss. Your body needs calories and energy to recover after pregnancy. If you are breastfeeding, optimal caloric intake is vital to produce enough milk.
Here are some tips for crafting a healthy and balanced diet:
- Eat eggs, fish, and poultry for proteins. They increase energy levels and boost tissue and muscle repair.
- Consume simple carbs instead of complex ones. Minimize consumption of soft drinks, candy, and sugars. Instead, go with whole grains, quinoa, and legumes for a valuable energy source that will provide lasting results.
- Stick to healthy fats from avocados, olive oil, nuts, and fish.
If you need a vitamin boost, consider at-home intravenous therapy. IV therapy presents multiple immune strengthening and recovery benefits. Always consult a professional before deciding to get treatment in order to avoid any side effects of IV infusions.
When Can You Start Exercising?
According to experts, the appropriate time to resume your exercise routine depends on the delivery method.
For a vaginal delivery without complications, new mothers should be able to walk a few days after the birth, with a gradual increase in activity. Most women can resume their regular exercise routine within two months after childbirth. C-section surgical deliveries require additional recovery time, with a return to light or moderate activities around five weeks after the delivery.
Regardless of your delivery method, always check with your doctor to ensure you are ready to resume exercising after childbirth.
Tips to Lose Weight After Childbirth
Start with Realistic Goals
Your body is drained and needs to recover, and your home life is nothing like it was before childbirth. Weight loss is not likely your top priority, so we suggest beginning with reachable goals. During the first few weeks after delivery, set a goal of taking a quick walk around your neighborhood or some light exercise if your doctor approves.
Avoid Stress and Tension
Life after childbirth is never simplistic, especially for first-time moms. Parenthood takes time to understand and fully grasp, with stressful moments around every corner. Deep breathing exercises and meditation are ideal techniques to relieve tension and find your inner peace and calm.
Establish Proper Sleep Etiquette
Maybe your new baby wakes up crying several times each night, or you find yourself waking up every few hours. Sticking to a regular sleep pattern might not be possible, so try to sleep when you can. Look for moments of rest or sleep while your baby is sleeping. Insufficient sleep can lead to an increased appetite, negatively impacting those weight-loss goals.
The success of your postpartum weight loss depends on many factors, including how many pounds you wish to lose, the pace of your body’s recovery after childbirth, and how quickly you become acclimated to your new daily routine. Be sure to give yourself the necessary time to adjust, and you can lose those extra pounds while remaining healthy!