If you have had a baby, it means that your body has been through a lot. After nine months of numerous changes in the body, it is completely back to normal. At this point in time, it is common to have questions like and when and how to begin a postpartum exercise program after the delivery.
How long should you wait to exercise after giving birth?
While you may be eager to jump back to the regular routine that you used to practice in the pre-baby stage. But be patient before you start your postpartum exercise. Have a word with your doctor and see when it is safe for you to re-begin your exercises. It is also better to contact a fitness professional who can properly guide you with what kind of exercises you need to do. Bear in your mind that the journey after the child’s delivery is different for everyone. Moms who are active before pregnancy, you have to change your thinking. Taking a half an hour walk with your child is also an exercise. You necessarily don’t have to follow a structured workout every day.
Motherhood changes you physically and mentally. These changes are evidence of the efforts that the body has put at the time of delivery.
- Be realistic:
Depending on how much weight you put up during the pregnancy time, it is realistic to expect that over one to two years you may put down around 4kg. No doubt with the help of proper diet and exercise, you can achieve any amount of weight loss.
- Don’t go on a crash diet:
Crash diet refers to the diet which includes intake of food that has very low calories and makes you lose enormous weight in a very short span of time. Since, breastfeeding requires a lot of nutrients, which lacks in a crash diet, going on a crash diet would not be a good option.
- Breastfeeding is the best option:
Breastfeeding has enormous benefits for both the newborn and the new mom. It provides all the nutrients a newborn requires. Increases the immunity power in the newborn. Lowers the risk of diseases in infants and moms. Above all, it has been shown that it helps the mom with weight loss.
- Watch your calories intake:
Keeping an eye on the intake of your calories is another way to control your body weight. At the same time, you should make sure that your body is getting enough amount of nutrients it requires.
Consume food rich in fiber:
Eating food that has high fiber content will help you in weight loss. Soluble fiber may help you to fuller for longer by slowing down the digestion and reducing the hunger hormones in the body.
- Avoid added sugar and refined carbohydrates:
These are the real culprits which have high calories and low nutrients that the body requires in them. Generally, these are believed to bring increase in body weight, diseases related to heart, and also cancer. Sources of added sugar include cool drinks, white flour, cakes, biscuits, pastries, etc.
- Avoid processed foods:
These processed foods have a high content of sugar, unhealthy fat, salts, etc. Processed food items include packed chips, cookies, bakery food items readymade food mixes.