If it has taken you around nine months for your body to put on the weight that you gained during your pregnancy, you may need the same period of time or probably more to lose the weight you gained post pregnancy. What you need to do is be patient and not stress yourself out on the weight issue. Here are some tips that you can use to reduce weight.
The first thing that you need to do is start out slowly. You will also need the energy to recover from post birth. As we said, don’t fret and stress over the weight issue. If you have had a caesarean, please consult the doctor as you may have had specific guidelines to follow post-delivery. And even with a normal delivery, most doctors recommend a 6 weeks ( 40 days) break before you start the exercise routine.
At the start
If you really want to start early, then what you can do in the first six weeks is to start with basic walking to increase your circulation and also indulge in basic general exercise. It is important that you do only what you can handle. Start with about 10 minutes of exercise thrice a week and increase the duration slowly, when you feel stronger. Do a couple of warm up exercises such as shoulder rolls, swinging your arms in circles or marching in one spot. Remember to do your pelvic floor exercises as you walk to avoid developing postnatal urinary incontinence.
Post the six weeks, after you have had the postnatal check-up and consulted your doctor, you can increase the duration of your exercise. Over a period of a month or two and depending on your energy, increase the duration of your exercise period to four to five days a week. Go for a walk with your baby in tow. Increase the duration of walks depending on the comfort factor that you have. Do not push yourself to do things that you cannot. Gradually increase the duration of your walks.
Doing things that you enjoy
Yes, we know that getting even 30 minutes at a stretch with a new born baby can sometimes be a luxury! So when you exercise and you feel that the time you have in inadequate, try to split your exercises into two or three sessions through the day. Have two 15 minute sessions or three ten minute sessions. And don’t look at exercise like it is a chore. Enjoy it. With a new baby around, finding the time to fit exercise into your daily life is difficult but not impossible, as long as you make it a priority. Try to do three 10-minute sessions throughout the day if you can’t fit in a full 30 minutes with a newborn. And be sure to find an activity that you enjoy and look forward to so exercise isn’t a chore.
If you like dancing, join a dancing class to burn away the calories!
Do not Diet
As tempting it may sound, dieting is not the solution for weight loss post pregnancy for at least a couple of months. For mothers who are breastfeeding their child, milk production is largely dependent on nutritional intake during the first few months of post pregnancy. If you have an inadequate diet you could be tired and cranky! Most of us have been through the 40 day confinement where we were fed with food that was supposed to be good for our body.
Things to keep in mind
- Chances are that you will not lose all that gained weight overnight. So weigh yourself only once per week. It is safe to lose about half a kilo every week. This is applicable in the initial stages
- Once you have the go ahead from your doctor you could start with simple aerobics and exercises like swimming, jogging or using the stationary cycle. These forms of exercises aid in the weight reduction process.
- Start slowly and increase your intensity and duration over time.
- If you’re breastfeeding, exercise when your breasts aren’t full of milk. For comfort and extra support, wear a sports bra over your nursing bra.
- Try to meditate. Not only does it calm you down it also can help you with a positive outlook towards your body. It could also help you reduce some of the stress associated with new motherhood.
It is going to take you some time to get your pre-pregnancy body back, don’t worry about it. While you’re at it, take pride in your healthy lifestyle and your role as a mother.
Pics have been taken from the internet.