How to lose weight after giving birth.

Although becoming a mother is a wonderful experience, the desire to regain weight after giving birth is present in every woman losing weight after childbirth too quickly can be harmful to health . In fact, experts tell us to support our organism, we must proceed gradually without hastening a process that is physiological.

If you started with a normal weight before pregnancy and gained between 11.5 and 16 kg, your doctor will probably recommend that you simply pay attention to your diet and exercise.

In a couple of months, you will regain your pre-pregnancy weight. If, on the other hand, you were overweight before starting or gained a lot of weight during pregnancy, it will take longer to return to your target weight (at least one year).

Here are some tips on how to get back in shape and give your body time to gradually recover.

1) Give your body time to recover from childbirth

It took your body months to prepare for childbirth and now it needs time to regain its natural shape. So don't overdo the restrictions. Statistically, it takes about 6 months to get back into shape after giving birth, and remember that you now have someone who will absorb your energy especially with breastfeeding. Instead of focusing on weight loss, in the first three months after giving birth, try to eat as healthy as possible with a good amount of energy and nutrients so that you and your baby are not lacking for anything.

2) Don't do diets

It may seem odd, but taking an official diet could instead defeat your goals of losing weight after giving birth. Depriving yourself of your favorite food, while still stressed from childbirth and new responsibilities, could have the opposite effect of gaining weight. Instead, eating healthily and satisfyingly has led many moms to lose weight naturally. as an alternative to diet, experts recommend eating all varieties of food in a balanced way, in order to gather the necessary energy. Apple wedges, carrots, and crackers are great snacks. No matter how much weight you want to lose - try not to drop below 1,800 calories per day, especially if you are breastfeeding.

3) Begin physical exercise

To improve your condition, you can start doing some moderate exercise when you get back from the hospital, but avoid any extreme exertion or activity until after the postpartum checkup.

4) Prefer foods that are very nutritious but at the same time low in calories and fat

For example, fish is one of these "super foods". It also contains omega-3s which help your newborn develop the brain and nervous system. In particular salmon, sardines and tuna. Be careful not to overuse the latter as it contains high levels of mercury. Milk and yogurt are also calcium-rich "super foods" that strengthen bones. And don't forget the proteins: white meat, chicken, beans are high in fiber and protein and low in fat.

5) The benefits of breastfeeding

Did you know that a lot of calories are consumed with breastfeeding? Generally, a mother who breastfeeds her baby produces about 850 ml of milk per day, the generation of which involves the intake of 500 extra calories each day, during the whole breastfeeding period. Breastfeeding is good for your baby, promotes the development of his immune system and provides other important health benefits. The important thing is to make sure that breastfeeding is not an excuse to eat whatever you want.

6) Drink a lot

Drinking plenty of water throughout the day prevents dehydration. Among other things, it attenuates the stimulus of hunger and according to some researches it accelerates the metabolism. Drinking properly will make your urine clear and clear and take you to the bathroom every 3 to 4 hours.

7) Start a real weight reduction program only 2-3 months after giving birth

That is when you have regained all your strength and your menstrual cycle is back to normal. From this moment you can start a healthy, regulated and controlled weight loss diet and undertake healthy physical exercise. Don't aim for fast weight loss. About half a kilo per week is the perfect average for steady and healthy weight loss over time. This way it will take you 12 to 21 weeks to lose your excess weight (6 to 8 months after giving birth to get fit again). Of course, keep focusing on good nutrition so you don't run out of energy.

8) Do aerobic exercises

They help to lose calories and strengthen muscles and bones. Among other things, according to experts, physical exercise helps the new mother to counteract the onset of postpartum depression, to relieve any stress and sleep well. You don't have to go to the gym. A nice long walk with your baby every day also helps the heart and muscles.

9) Try to sleep as much as possible

It seems impossible with your baby's constant nocturnal awakenings. However, according to a study, women who sleep only 5 hours a night lose less weight than those who manage to sleep 7. In fact, when we are tired, our body releases stress hormones such as cortisol which promote weight gain. The advice is: try to sleep when your baby is asleep, even during the day if you are tired. And go to bed early.

10) Remember to always follow the advice of your doctor, a dietician or specialized personnel

For example, a dietician can help you plan a diet that allows you to lose weight in a healthy and satisfying way, while your doctor will guide you in identifying how much weight you can afford to lose and when you can start physical activity.

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