After giving birth, every mother would want her original figure back in a short time. That is not easy, because pregnancy changes the function of the organs, the metabolism, the psyche as well as the connective tissue and the muscles. Lose weight after giving birth takes time and patience as well as observing a few rules.
Why weight gain is important during pregnancy
After giving birth, many mothers have a great need to get back to their old figure as quickly as possible. Still it should Lose weight after giving birth be approached gently. As a baby grows up, weight gain is inevitable. 13 to 14 kilos are considered normal.
At birth, the child weighs an average of 3.5 kilograms and around 1.5 kilograms are lost in the form of the afterbirth and amniotic fluid, and around 300 grams of blood are lost. as well as most water retention.
Approximately six kilograms are lost at birth, so that afterwards an increase of seven to eight kilograms remains. These are fat reserves for the period of breastfeeding. They are designed to ensure the baby's survival during its first few weeks of life. Until a child is weaned, the mother has an additional daily requirement of around 400 to 500 calories.
Back to the old figure - fight against the extra kilos
The fat reserves built up during pregnancy are usually broken down after six months of breastfeeding. However, that does not mean that the "old" character is back. The state of the figure depends on what it was like before pregnancy and on the age. A body recovers much faster at twenty than at forty. Those who do sports before pregnancy and have a well-toned body will achieve their goal faster.
As long as a woman is breastfeeding, she should under no circumstances go on a diet, as this not only puts her child at risk. In addition, the entire metabolism has changed during pregnancy and the puerperium so that the dreaded yo-yo effect is really set in motion. A change in diet is more targeted.
After giving birth, the body first needs rest to heal the wounds of the birth. It takes about six to eight weeks for the uterus to completely regress. The pelvic floor must also not be loaded too early. It is very stretched and must first be tightened again. The breasts are very sensitive at first.
They only regain their original shape once the breastfeeding period is over. But it can also be that they then require a cup size more. Conscious care of the breasts and stomach with body-firming oils, lotions or creams is good and helps to tighten the skin again. Stretch marks will remain, but will gradually fade.
Ways to lose weight after giving birth
First of all, if a mother can, she will breastfeed her baby. Although this is associated with an increased need for calories, it usually decreases. The fat reserves formed during pregnancy gradually disappear.
A targeted change in diet can help you lose weight. It is particularly recommended if a woman was overweight before pregnancy. With the necessary knowledge, it is possible to lose weight in a healthy way and with pleasure and also to maintain the desired weight. It is important to avoid processed foods.
They hardly provide the vital substances that mother and child urgently need. They usually contain lots of isolated carbohydrates, hydrogenated fats, and flavor enhancers instead. Even short-chain carbohydrates in the form of white flour products and pasta do not help you achieve your desired weight. Sweets and sweet drinks should be avoided entirely.
Vegetables and fruits, on the other hand, are full of health. They provide the essential vitamins, minerals and trace elements. Their phytochemicals protect plants and the people who eat these plants. Plants are low in carbohydrates, they help you lose weight. Nuts, kernels and germs are healthy. Natural vegetable oils provide healthy fatty acids and make you feel full.
After completing the childbed, the mother should take part in a so-called postnatal training course. In such a course the pelvic floor is strengthened and the buttocks, leg and spinal muscles are trained. After about nine months the body has changed again. Targeted physical training can now begin.
Until then, the first thing to do is to reactivate the metabolism, for example by taking brisk daily walks with the baby in the stroller. Physical activity can be increased about two months after the birth. Well-suited sports are then cycling, swimming or walking.
Why radical diets don't work
There is no diet that is successful in the long term. On the contrary, the more often a person has starved, the faster the scale shows more and more kilos. During a diet, the body reduces its calorie consumption. Muscle mass is also reduced as it consumes more calories than fat tissue. If you then eat more again, the body remembers its hunger phase. He takes care of future times of hunger by first replenishing his fat deposits.
The best way to achieve a permanent normal weight is a healthy and balanced diet with the freshest and unprocessed food possible. If possible, two thirds of the daily diet should consist of fruits and vegetables. It's important to eat your fill and make time for a meal. If you then do sport and get your metabolism going, you are on the safe side.
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