Whether you have had a c-section or a natural or normal delivery, your body is bound to undergo a lot of changes. This means increase breast size, weight gain, swollen tummy and other similar weight gain issues. For those who had a normal delivery, exercise can be commenced with ease and as early as within 2 weeks of having a baby. But for those who had a c-section, the wait is going to be a little more.
But nevertheless, the problem of weight gain is faced by both groups. Be assured that the solution is not going to be easy and you will have to work hard. With patience and persistence you will get there. However, the most important fact is to listen to your body and not overdo it or less you pose health risks for yourself. So here are simple means of getting back to your target weight-
This is nature’s way of assuring that you get back to your regular weight without trying too hard. And believe it or not, women who exclusively breastfeed their kids lose about 500 calories a day simply doing nothing. The best part is that your child gets natural mother’s milk with richness of nutrients and immunity busters. And you simply sit back and ensure that your baby get’s this goodness while you lose weight the healthy way.
You are burning 500 calories a day for sure, but it doesn’t mean that you can eat anything you want. Sure once in a while do indulge but you need to eat healthy to make sure that your baby gets the right nutrients too. So avoid junk and processed foods and stay focussed on salads, veggies and fruits. Brown bread and rice should be the choice. A bit of low cal butter and ghee is fine but don’t over indulge in the same. Have small meals through out the day. You will be feeling more hungry during this period so make sure that you snack sensibly. Nuts are your best friend here along with juices, coconut water, milk, etc. Don’t deprive yourself of luxuries but restrict their amount. Also focus on fibre as constipation is common in new mothers.
Breastfeeding, hot flashes, night wakings and handling a new born take a toll on your health. So you have to make sure that you drink more water than usual. This is especially true for mothers who breastfeed their babies exclusively. And drinking water is a good way of not only staying hydrated but flushing out toxins too. This will help you in the gradual weight loss process and help the uterus get back to normal.
You can start from your choice of exercises, once your doctor approves of the same. For women who had c-section, the wait can be 6-8 weeks, so make sure that you check for approval. You should start with light exercises that include yoga, walking, aerobics or stretching. Don’t pick weights immediately because it can cause more strain on your recovering body. It is best to take it light and then move up the ladder rather than doing it all at once. Stick to a regime that fits in with your baby’s schedule. And don’t worry, just work out whenever time permits. If not a 30 minute stretch, do two sessions of 15 minutes over the day. Focus on target areas like abdomen and stomach.
Postnatal massages are highly recommended in communities like India, China, etc. The reason being is that it provides much needed relaxation to the recovering body of the mother. It also has helps in weight loss. Masseuses trained in post natal massages help to get the muscles back in shape and work on problem areas. Make sure that the tummy area is avoided unless stitches are completely healed if you had a natural delivery.
As a rule of thumb, make sure that you get lots of sleep so that you are ready for this routine. Sleep when the baby sleeps and exercise only when you are rested. It will take a bit of time to figure out this schedule, but you will get there eventually!