Women tend to feel a lot of pressure to get back into shape quickly after they have given birth. However, doctors and dieticians often discourage dramatic weight-loss after childbirth, as it is unrealistic and unhealthy. The risks associated with dramatic weight loss become even greater if you have had to endure a difficult pregnancy or had a C-section. Your health is also important while breastfeeding your infant and it is important to not cut back on too many calories. Breastfeeding mothers need at least 1,800-2,000 calories per day. If you try to eat less to lose weight, you are not only affecting yourself, but also your baby. Here are a few tips to help you lose the weight in a healthy way.
Doctors advise new mothers to wait until they have had their postnatal checkup before they begin trying to lose weight. At this appointment it is important to ask for advice from your doctor who knows you and your body. Generally, sticking to a healthy diet will help you get back on track. It is also important to make sure your diet includes fruits and vegetables as well as foods that are high in fiber such as lentils, grains, beans and seeds. After some time your healthy diet can be combined with light to moderate exercise, which will help you to lose weight and maintain the weight loss.
If you are trying to get rid of your belly area, light exercise can help you to tone up your stomach muscles. Light exercise can include taking your baby out for a walk in the stroller. There are also special pelvic exercises that are not difficult to do. These help you tone your lower stomach muscles and will essentially help you get back to your previous body shape.
Doctors and personal trainers also recommend women, who are exercising after giving birth, to wear a belly brace. Physical therapist Deena Goodman says using a belly brace helps support the back, which is essential for mothers to improve their posture and additionally it is thought to contract the muscles more during exercise, toning up the stomach.
Goodman also advises new mothers to start slow and build up their workout gradually. She also explains that there are essential safety guidelines for weight loss after giving birth. Immediately after birth all high impact exercises should be avoided for all mothers regardless of their fitness level. Ideally, women need to wait 8 weeks after the birth before they begin exercising. The same goes for lifting heavy objects - women should avoid lifting anything heavier than their newborn babies as this places more strain on the body, which is already vulnerable and weak after giving birth.
Weight loss after giving birth is of course feasible; however, women need to slow down and take things slowly. Gradual weight loss should be the goal as it is not only safe, but it will also ensure that the weight remains off in the future.