Starting your workout routine after pregnancy is not an easy task. This is why most mothers struggle with their weight during their pregnancies. You must never push yourself as delivering a baby is quite excruciating on your body, and you are physically weaker for a significant amount of time.
All you need to do is to start slowly and build up pace over time. Moreover, it is recommended that you wait for at least three months before you start you push the pedal on your workouts. To help new mothers, we are here with the ultimate guide for losing pregnancy weight and feeling fantastic as a new mother, with helpful tips from Barnett Dermatology.
Breastfeeding
Breastfeeding is really crucial and is considered to be one of the most important pregnancy fat burners. An average woman burns approximately 550 kilocalories per day. The metabolism rate is also increased, which is a bonus as the number of calories you lose while breastfeeding increases. Choosing to breastfeed your child for at least one year benefits your body.
Diet And Massages
During the initial days after your delivery, you need to take special care of your diet, which is full of nutrition and vitamins. There is no need to spend anything extra on your diet or try some exotic fruits or veggies. You can just follow your normal diet with traditional dishes while sticking to your diet plan.
A healthy diet will help you protect yourself from hypothyroidism and keep all the hormonal changes inside your body in check.
Additionally, a daily massage in the initial days will help you gain muscle mass and improve your metabolism, allowing you to lose weight much faster.
Now that we are done with the basics, here is how you can deal with the pregnancy weights post-delivery as you plan your diet, workout, and daily routine.
Post Delivery: First 2 Months
- Initially, you mustn’t engage in activities that much. You can walk around your house and do a little stretching if you feel like it.
- Secondly, doing Kegels to strengthen the pelvic floor muscle will really help you in the long run, explains Mayo Clinic. This is going to help you by preventing urine leaks as you sneeze or cough and is also going to reduce the overall severity as well. This is a fairly common phenomenon in women as they deliver a baby, so there is no need to take any stress about this.
- After a month(post-delivery), you should start with pelvic floor tilts to strengthen your core muscles further. Here, you just have to lie down in a neutral position and push your pelvis towards the ceiling while pulling your belly button towards your spine. You can get back to the neutral position after holding this position for about 5 seconds.
Post Delivery: 3 to 6 Months
- You feel much better at this stage, which is why you can increase the exercises that you can do. In addition to Kegels and pelvic tilts, you should start with 20-30 minutes daily walks. Taking your baby out with you is also ideal as that will improve the visual and auditory senses.
- Before starting your intense workout schedule, get in touch with a doctor and rule out any abdominal muscle problems you might have due to pregnancy. Once you are good to go, you can formulate a workout plan that you can follow easily.
Besides these workouts, you can also try non-evasive treatment procedures like Coolsculpting for your arms, belly, and even thighs. If your primary focal point is thighs, you might want to check CoolSculpting thighs cost before moving any further shares NJ Center for Cool Sculpting.
- Yoga is quite effective and beneficial for you during this stage, so you should aim for at least three half-hour sessions every week to help you strengthen your core while improving your overall flexibility.
- Lastly, you can follow several tested exercises to prevent your belly and breasts from sagging because of all the strain you had due to carrying your baby for nine months. This includes Child’s pose, cat stretch, camel hump, and the lying knee hug.
After 6 Months
After six months, it is safe for you to try any form of exercise and diet plan as your body is now properly healed.
Now that your child has adequate neck control, you can also do little exercises with them that will help you and improve your bonding with your child. Jumping and bouncing on music is an excellent activity for the baby as it helps develop their cognition and rhythm.
Conclusion
Losing pregnancy weight is not an easy task right after delivering a baby. However, if you are ready to give it your all, you can surely get back in shape in a short amount of time. Following all these tips and recommendations will further speed up your process.