Women’s body undergoes many changes from the very start of pregnancy to postpartum and afterward. ‘Why do I still look pregnant?‘ If you are a mother with recent childbirth, you probably must be thinking about this, too. Just like the evergreen and gentle growth of pregnancy takes 9 months, it would take good months to Lose Postpartum Belly Pooch.
Your body gains 25-35 pounds of weight during pregnancy including baby weight, amniotic fluids weight & placenta weight. Half of this weight cuts down after childbirth. The leftover fluids also leave your body in a week or two.
What’s left behind is the fat reserves your body gains to protect and nourish the baby and yourself. Cutting down this fat & Lose Postpartum Belly Pooch takes efforts and a good diet.
You must have heard pregnancy doesn’t require a special diet but just a normal, balanced, healthy diet to sustain yourself and the baby. Similarly, losing postpartum pooch also requires a normal, healthy balanced diet that does meet your breastfeeding demands along with exercise, of course.
How Long Does Your Body Take to Shrink Back down To Its Normal Pre-Pregnancy Weight?
The number of days and months can vary from mother to mother. While some mothers Lose Postpartum Belly Pooch in a shorter time, others take months and there is nothing wrong with either of the choices.
Keep in mind, pregnancy weight won’t vanish in a day, it will take efforts and patience. Don’t be hard on yourself or wear yourself down when you don’t see promising results. Stress is unhealthy for your baby, your breast milk, and yourself.
Instead, invest your mind & soul into positivity, motherhood, self-care & self-love with a healthy diet, nature, and healthy exercising. Few factors that promise faster postpartum weight loss are:
- Breastfeeding: Breastfeeding has many benefits and burning calories is another promising aspect of breastfeeding. Sure, mothers would require a greater amount of calories while breastfeeding but it also will burn a great number of calories.
- Breastfeeding burns 200-500 calories. How? Producing milk and breastfeeding requires calories to function properly! It also signals the body to allow the uterus to shrink back to its normal state.
- You can lose fat content faster if you have had a balanced BMI during pregnancy and before pregnancy.
If we were to conclude the gradual progress of losing tummy pooch, it would be six months. Your body will take six months to go back in its pre-pregnancy shape. Depending on your diet and exercise, these months can vary.
How To Safely Lose Postpartum Belly With A Newborn?
Remember you have a newborn to feed and look after. Don’t devote and stress yourself out in the approach of Losing Postpartum Belly Pooch
After delivery, your body needs its time to recover from childbirth, Even if it was a normal delivery, every phase needs time to recover. So, don’t burden yourself down until your body is completely healed.
Start to actually focus on your postpartum weight loss once:
- Your milk supply has stabilized.
- Baby has bonded with you and trusts you.
- Your body is properly healed from tip to toe and doesn’t have any sore spots.
- Also, your body is well-rested after 9 months of pregnancy and seamless hours in the labor room.
- You have a proper, balanced, healthy diet that sustains your health, your baby’s health, and your milk supply efficiently.
Once you accomplish these milestones, step up for a healthy postpartum weight loss. Trust me, jumping directly into bulky exercise will do you no good since you cannot afford to have a sore body. After all, you need to look for your baby as well.
It’s advised to go slow once starting to lose postpartum pooch & weight. We will be discussing these exercises in detail further.
Postpartum Diet To Lose Weight
- 65-70% Carbohydrate in your diet: Unprocessed whole-grain like barley, oats, and brown rice is a great source of healthy carbs. Don’t opt for processed, grind grains or flour. Along with grains, fruits and vegetables are a great source of carbohydrates, too. Though these have a lesser amount of carbohydrate than grains, vegetables and fruits are also rich in many vitamins along with carbs. Divide your meal into 5 proportions with fruits, veggies, and unprocessed grains.
- 25% Fats in your diet: Yes, you heard it right. A balanced diet must also contain healthy fat to sustain a healthy living. Monounsaturated and polyunsaturated fats are considered healthy and it’s advisable to avoid saturated fat. Some of these healthy fats are nuts, cheese, chia, eggs, fatty fishes, olive oil.
- Protein is the building block of your body and it might not be used as calories but if your body is not given sufficient fats and carbohydrates, your body will start to consume protein as an energy source. For every 1 kg of your body mass, it requires 0.8gm protein. Eat poultry, eggs, milk, yogurt, dairy, legumes, beans, pulses, lentils, etc.
What you must not eat in order to Lose Postpartum Belly Pooch is junk, fast food, high amount of sugar, calorie-less food, processed food, saturated fats, artificial sweets and etc.
Exercises To Lose Postpartum Belly Pooch
Don’t force exercise on yourself and go easy with it. The exercise must be flowy and comfortable, meeting your postpartum demands. Postpartum mus be gentle for yourself and your baby. Don’t overdo exercise, it might jeopardize your whole missions and parenthood.
- Walking: Start walking. It’s the easiest and warms up your body for the coming exercises. You can just take a stroll with your baby down the path and do some healthy walking and jogging. 10-15 minutes is sufficient for a good start.
- Jogging: Once you establish walking into your system. Start jogging along with it. 10-15 minutes with 10 minutes walking in between works great. You can always change these digits according to your body.
- Yoga & Meditation: Start with simple yoga that doesn’t allow you to stretch much in the start. Meditation refreshes your mind and your mind refreshes your body. Include yoga and mediation in your day-to-day life.
- Dancing: Now, dancing sums up everything, walking, moving, jumping, stretching jogging, yoga, and meditation. Plus, it refreshes your mind & soul. have a good dancing session with your baby & partner every day for 10-20 minutes.
- Stretching: Simple stretching just to read your stretching limits and crossing just a little every day.
Once your body gets used to these warm-ups, you can get into some healthy exercises to fasten the process.
- Sit-ups: Try 10 sets of sit-ups for the initial days and then keep on adding the numbers once you start to get more comfortable. Keep up with your posture and don’t slack down.
- Swimming: This a great activity to tone your body and soothe it all together. You can even sign it up with your baby and partner for a family holiday or classes.
- Downward facing dog: This pose requires you to be on all four. Palms firmly on the ground and feet fully settled. Lift up your hip and while doing so straighten your legs and arms while going up. You should make an inverted V with this pose. Hold the pose for a couple of minutes and then let go. There are many yoga asanas that help you tone your body, refer to the link to know more about it.
- Pelvic and abdominal exercises to strengthen your back and pelvic muscles. These pelvic & abdominal exercises will also accelerate the faster recovery of your pelvic muscles.
Precaution To Take Before Starting These Exercises:
- Don’t start these exercises unless and until you get a green signal from your doctors and post-natal tests.
- Make sure you don’t overdo these exercises or follow a diet that is insufficient for you and the baby.
- Always wear a compression belt to support your tummy while doing these exercises and otherwise.
- Make sure you are not risking your baby’s time and parenthood over this.
- Love yourself and love every phase of yourself and dance it down.
- Don’t allow the pressure of getting your pre-pregnancy body instantly. You are beautiful and it can take a little time before you go back to your shape, have patience.
These exercises and the diet will help you Lose Postpartum Belly Pooch in a couple of months, less or more. Always remember to not outdo the exercise. Take baby steps with your baby and you will soon be back in the shape. Until then, love yourself & your baby and your post-pregnancy fat!