The topic “How to Lose Weight” is often acute even before pregnancy, and after giving birth, it is considered even more challenging to achieve the desired results. Partly, this is true because a woman’s hormonal balance changes, with higher levels of progesterone than usual. Breastfeeding also plays a role.
So how do you begin your journey to your ideal body without harming your body while breastfeeding?
- First and foremost, consult and be examined by your attending gynecologist. The most important thing is postpartum recovery. If your doctor approves physical activity and regular sexual activity, you can start the weight loss process. Depending on how your pregnancy went and whether you had a natural birth or a cesarean section, the recovery period may vary.
- Diet for breastfeeding mothers. Nursing mothers should avoid starvation and diets as they can significantly affect lactation. Safe nutrition is what you had during pregnancy because the baby is already familiar with this diet, which can also help prevent colic in newborns. It is recommended to consume an adequate amount of fiber to facilitate bowel movements. If you experience swelling, you should limit your intake of dairy products. Of course, eliminate junk food, reduce or exclude gluten-containing products and sugar. Do not overconsume fruits; for mothers, it’s the same as sugar, and for the baby, it can be an allergen. Consume enough protein and complex carbohydrates, as well as plenty of water, as the baby consumes water with your milk.
- Physical activity. While breastfeeding, mothers should consume enough food, avoiding calorie deficits, but physical activity is what you need. Start gradually. If you practiced yoga during pregnancy, you can continue with those exercises. It is forbidden to do abdominal exercises within 2 months after childbirth as it contributes to diastasis. If you want to start running, wait until your internal organs return to their original position. Therefore, at the initial stage, the safest options are walks, non-intensive exercises to strengthen the lower back, squats, stretching, exercises for the chest and arms, as the baby gains weight, and we need a strong mother. Start all exercises without weight, and after a couple of weeks of such training, you can perform them with weight or with the baby when they can hold their head up independently.
- Working with a psychologist. Depending on whether you are stressed after childbirth or very calm, you should at least once consult a psychologist. Changes are happening in your life; you now have a new social role, even a preventive conversation with a specialist will help you express what you didn’t like about childbirth, perhaps your relationship with your partner has also changed. Any anxious state can be eased and become calmer.
- Meditation. Spend a couple of minutes a day for inner balance and reconnecting with your state through meditation. Take headphones with you for a walk with the baby; it will help reduce anxiety if you have any. Psychologically, meditation helps reduce the level of cortisol in the blood, which blocks metabolic processes and keeps your body in a state of stress.
- Sleep. Don’t rush to clean or iron laundry; allow yourself to sleep when your baby sleeps. Moms need to rest, so find helpers, don’t hesitate to ask for help from loved ones.
A healthy, calm mother – a happy baby.
© Viktoryia Can. April 8, 2024.
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