Not sure how to lose weight after pregnancy? We discover 4 tips that will be of great help when it comes to losing weight after childbirth, always in good health.
During pregnancy it is common for the future mother to gain weight, being able to gain weight from 9 to 14 kg. About the starting weight. However, we must bear in mind that this weight gain depends a lot on each pregnant woman.
It is normal that if the expectant mother begins the pregnancy already having excess weight, the medical specialist will control its evolution more directly, so that it is likely that she will gain less weight.
This weight gain on the part of the future mother has to do with fluid retention on the one hand, while on the other it is due to the growth of the breasts, the placenta itself, the uterus, the amniotic fluid, the increase in volume of blood, and finally to the reserves of proteins, fat and nutrients.
For example, the baby tends to weigh between 3 to 4 kg., The placenta usually weighs between 1/2 to 1 kg., And the blood and amniotic fluid 1 kg. Plus. This means that pregnancy in itself implies a weight gain of between 5 to 7 kg. Approximately, without taking into account – of course – the weight that the mother can gain due to the eating habits that she follows.
But after childbirth, most moms tend to lose 2 kg. Approximately the first week, mainly as a consequence of fluid loss, although this amount will depend directly on the fluid that has been retained during pregnancy.
Therefore, when the pregnancy ends and the baby is born, it is common for the mother and mother to want to lose weight after pregnancy.
Helpful tips for losing weight after pregnancy
During breastfeeding avoid restrictions
Before having the goal of losing weight, if you are breastfeeding your baby you must bear in mind that food restrictions are always dangerous, since you need to provide your baby with all the essential nutrients that he needs for his development and growth through breast milk.
Of course, beware of restrictive diets. Therefore, during the first weeks and months it is best to try to eat as healthy as possible, and wait for the body to stabilize little by little.
In fact, many nutritionists advise avoiding diets until breastfeeding is finished, and only recommend following a prescription diet and observation by a specialist in case of overweight.
Eat a balanced diet
Precisely because of what is indicated in the previous section, it is essential that the diet followed by the nursing mother is balanced but healthy: rich in fresh fruits and vegetables (fruits rich in vitamin C, other fruits such as papaya or grapes and vegetables standout such as carrots or red cabbage), as well as fish and white meat, cereals and legumes.
Foods rich in fiber, such as whole grains, also stand out. Being in turn advisable the consumption of nuts every day.
As you might imagine, the diet that the new mother follows must be complete and balanced, to provide the baby with all those nutrients that it needs so much during its first months of life.
Get regular physical exercise
Even if you are breastfeeding your baby, it is essential that you maintain a more active lifestyle, being able to practice physical exercise every day on a regular basis. The first few weeks you may be a bit sore, but as your body recovers after childbirth, you yourself will start to want to go outside and exercise.
The best thing to start with? Avoid pushing yourself excessively and try to do a physical exercise that is simple and comfortable at first. For example, walking for 30 to 40 minutes each day is an easy choice.
This will help you burn excess fat on the one hand, and keep you in shape on the other.
Opt for abdominal exercises
When you are fully recovered, practicing abdominal exercises may be the best option when it comes to regaining muscle tone in the abdomen, since after pregnancy it is normal for the abdomen of many women to remain more swollen, flabby and soft.
However, how the abdomen will finally be without doing any type of localized physical exercise will depend on the state of the muscle that the woman already had before pregnancy.