After giving birth, every mother probably wishes to get back her original figure in a short time. This is not easy, because pregnancy changes the function of organs, metabolism, psyche, as well as connective tissue and muscles. Losing weight after childbirth takes time and patience, as well as the observance of some rules.
Why gaining weight during pregnancy is important
After giving birth, many mothers have a great need to get back to their old figure as soon as possible. Nevertheless, losing weight after childbirth should be approached gently. Growing a baby is inevitably associated with weight gain. A normal weight is considered to be 13 to 14 kilos. At birth, the baby weighs an average of 3.5 kilograms and about 1.5 kilograms are lost in the form of afterbirth and amniotic fluid, about 300 grams of blood are lost. as well as most water retention. Approximately six kilograms are lost with the birth, leaving a plus of seven to eight kilograms afterwards. These are fat reserves for the period of breastfeeding. They are intended to ensure the survival of the baby during its first weeks of life. Until a child is weaned, the mother has an additional need of about 400 to 500 calories a day.
Back to the old figure – fight against the extra kilos.
The fat reserves created during pregnancy are normally reduced after a breastfeeding period of six months. However, this does not mean that the “old” figure is back. The condition of the figure depends on how it was before pregnancy and on age. At twenty, a body recovers much faster than at forty. Those who exercise before pregnancy and have a well-toned body will reach their goal faster. As long as a woman is breastfeeding, she should in no case go on a diet; by doing so, she not only endangers her child. In addition, the entire metabolism has changed during pregnancy and the postpartum period in such a way that the dreaded yo-yo effect is set in motion all the more. A change in diet is more targeted. After a birth, the body first needs rest to heal the wounds of the birth. It takes about six to eight weeks for the uterus to heal completely. The pelvic floor must also not be stressed too soon. It is severely stretched and must first be strengthened again. The breasts are very sensitive during the first period. They do not regain their original shape until the breastfeeding period is over. However, they may then require one cup size more. Conscious care of breasts and abdomen with body firming oils, lotions or creams does good and helps to tighten the skin again. Stretch marks will remain, but gradually fade.
Ways to lose weight after giving birth
First of all, a mother – if she can – will breastfeed her baby. Although this involves increased caloric needs, she usually loses weight in the process. The fat reserves formed during pregnancy gradually disappear. A targeted change in diet can support weight loss. It is particularly recommended if a woman was already overweight before pregnancy. With the necessary knowledge, it is possible to lose weight in a healthy way and with pleasure and also to maintain the desired weight. It is important to avoid processed foods. They hardly provide the vital substances that mother and child urgently need. Instead, they usually contain a lot of isolated carbohydrates, hydrogenated fats and flavor enhancers. Short-chain carbohydrates in the form of white flour products and pasta also do not help to achieve the desired weight. Sweets and sweet drinks should be avoided completely. Vegetables and fruit, on the other hand, are full of health benefits. They provide essential vitamins, minerals and trace elements. Their secondary plant compounds protect plants and the people who eat them. Plants are low in carbohydrates, they help to lose weight. Nuts, seeds and sprouts are healthy. Natural plant oils provide healthy fatty acids and make you feel full. After the completion of the postpartum period, the mother should attend a so-called postpartum course. In such a course, the pelvic floor is strengthened and the buttocks, leg and spine muscles are trained. After about nine months, the body has adjusted again.Now you can start with targeted physical training. Until then, the first thing to do is to reactivate the metabolism, for example by taking daily brisk walks, even with the baby in the stroller. Physical activity can be increased about two months after the birth. Well-suited sports then are cycling, swimming or walking.
Why radical diets do no good
There is no diet that is successful in the long term. On the contrary, the more often a person has starved, the faster the scales again show more and more kilos. During a diet, the organism reduces its calorie consumption. Muscle mass is also reduced, as it consumes more calories than fat tissue. If more is then eaten again, the body remembers its hunger phase. It prepares for future periods of hunger by first replenishing its fat depots. The best way to achieve a permanent normal weight is a healthy and balanced diet with fresh and unprocessed foods as far as possible. If possible, two-thirds of the daily diet should consist of fruits and vegetables. It is important to eat your fill and take time for a meal. If you then exercise and get your metabolism going, you’re on the safe side.