All young mothers are asking a thousand questions about their new situation and one that comes up most often is how to get rid of the weight accumulated during the pregnancy? In this article you’ll find 8 valuable tips to lose weight after childbirth.
8 tips to lose weight after childbirth
- Forget the diets!
While this may seem incredible, slimming diets are far from recommended after childbirth. Instead, eat foods rich in nutrients that are very beneficial for young mothers, especially to relieve postpartum depression (or Baby Blues). However, a healthy and balanced diet rich in organic fruits, protein, and avoidance of processed foods is recommended.
- Breastfeeding promotes weight loss
The fat accumulated in the body during the pregnancy is mainly used to produce breast milk. So by breastfeeding your baby, you not only share with him privileged moments, but you also lose weight. Breastfeeding helps you burn 300 to 500 calories per day.
- Take a few steps
The only sport allowed after childbirth is walking. This activity allows you to engage all your muscles without straining them. Try to do 15 to 20 minutes walks per day, then as soon as you feel ready to spend more time outside, increase the length of your walk. In addition, it is advisable to wait at least a month before going to the gym.
- Focus on Kegel exercises
Highly stressed during your pregnancy and childbirth, the pelvic floor muscles can relax. To strengthen and avoid future problems (incontinence, for example), remember to practice Kegel exercises: contract your pelvic muscles from 2 to 5 seconds and then release 10 seconds. Repeat this exercise 10 times. Be sure to breathe and not to contract other muscles such as the thighs or abdomen. Practice this exercise regularly.
- Abdominal breathing (deep breathing)
Practice deep breathing as soon as you get the chance. Just inhale deeply through your diaphragm, holding your breath for a few seconds and then exhale. It is very important to contract the abdominal muscles.
- The bridge
Exercise the bridge with your body; lie down on the floor with knees bent, feet flat on the floor and arms extended along the body. Contract the muscles of the thighs and buttocks and lift the body as high as you can. Stay in this position for 4-5 seconds and then slowly return to your starting position. Inhale when you are still on the ground then exhale from the stomach.
- Pelvic tilts
This exercise aims to tone the pelvic floor muscles. Lie on the ground, get on all fours, positioning the hands on the same line as the shoulders and forming a 90 ° angle with your back and your legs. Rock your pelvis forward and backward, avoiding to move your lumbar (lower back). Make a series of 20 exercises.
Lay down flat on the floor, bend your knees and place your hands behind your head with elbows that tend outwards. Crunch your torso by contracting your abdominal muscles and then return to starting position. Make a series of 10 repetitions. This will have a magical effect on your abdomen!