Losing weight
after pregnancy
If you look at some celebrity moms out there, you think maybe you should get out of the hospital looking like you were never pregnant.
But the reality is somewhat different. Having a baby affects every part of your body and, despite what happens in Hollywood, it can take up to a year for your body to make a full recovery.
Find out what you can do to help your body bounce back and lose the baby weight in a healthy way.
Why do I always look pregnant?
One of the first things that new mothers after childbirth opinion is that they can still look several months pregnant for some time after birth.
This is quite normal. Remember, you had a baby there for nine whole months. From the moment you give birth, your body starts to work to reduce your stomach to its pre-pregnancy, or something similar, but it is a slow process. It takes about four weeks for your uterus to contract to its normal size, and many women will lose about 8-20 pounds during the first two weeks as the body gets rid of all that excess liquid.
It will also take time for your hips and pelvic area to go back to their pre-pregnancy state, so it is normal that things are out of control after childbirth. You can learn more about what to expect once you have a baby in Article About.com Pregnancy Guide Robin Elise Weiss, postpartum recovery - Rebound after childbirth.
How can I lose baby weight?
Although you may want to jump into a workout program or diet, light exercise flexibility is crucial to keep your body safely and without injury. Even the fittest moms may have difficulty returning to exercise. After all, having a child is an important event and something that you will need time to recover. You will need permission from your doctor, depending on the type of birth you had, it may be 4 to 8 weeks before exercise seriously.
Breastfeeding can help you lose weight, which requires an extra 500 calories per day from you and help reduce some of the fat you gained during pregnancy. If you do breastfeed, make sure you give your body the fuel it needs for the application of additional energy. This is not the time to go on a diet, limiting your caloric intake too much can reduce your milk supply, and losing too much weight (more than two pounds per week) can actually release toxins that are found in milk.
The good news is, you can still exercise if you are breastfeeding. Studies show that moderate exercise does not affect milk production as long as you give your body enough calories.
Barriers to Exercise:
You may be eager to lose weight by ramping up your activity, but exercise can be difficult during the first few months after childbirth. Here are some questions that you may encounter:
Exhaustion and fatigue - They are common after childbirth, especially if you are breastfeeding, which can deplete your energy. Be aware of your energy levels, and do what you can handle.
Irregular hours - For the first weeks and months after childbirth, feeding schedule for your baby may change constantly, making it difficult to follow any kind of normal routine.
Time constraints - you may find that you only have a few minutes here and there for the year. If this is the case, enjoy the time you have, and do not be afraid to spread your workouts throughout the day.
Mood swings - As the hormones return to normal, you may have ups and downs, perhaps even in the face of post-partum depression. Exercise can help your mood, but you should talk to your doctor about the best way to handle your situation.
Guilt - Many new moms feel guilty when they take time for themselves to exercise. It is difficult to remind yourself that you will really be a better mother if you focus on stronger. This will also be a good example for your child.
Exercise can actually help some of these issues, and there are ways to make it easier to incorporate exercise into your life:
Divide your workouts - short workouts spread throughout the day are just as effective as continuous workouts.
Keep it simple - If you have a few minutes while the baby sleeps, take a few laps around the house or traveling up and down the stairs. Exercise does not have to be complicated, you just have to move.
Seek support - Talk to your friends, family or neighbors about how they have dealt with having a baby and stay in shape. You will be amazed at the creative ideas on the market.
Focus on what's important - It is easy to be stressed to lose weight, especially after living in a body so different than you've been used for most of your life. You will get back to normal, even if your body is not exactly the same thing. Give yourself permission to enjoy your baby and your body, even if it is not what you hoped it would be.
The American College of Obstetrics and Gynecology suggests that if you were active before pregnancy and had a normal birth vaginally without complications, you may be able to start walking and the basis for strengthening the abs, back and pelvis as soon as you feel able to. If you had a cesarean section, you may need to wait several weeks before beginning any type of activity.
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