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You have just returned from the hospital with your precious bundle of joy. On one hand, you are excited about your newly-attained motherhood. Yet on the other hand, you feel anxious every time you notice your protruding belly. You want to lose that postpartum belly fat and “get your body back” as soon as possible.
The first advice would be to slow down your horses. Take comfort in the fact that most of the excess weight would shed steadily and naturally once the delivery is done. If you want to speed up the process, there are several ways for that too. However, it is important to remember some crucial points that will aid you with the recovery.
To help you out, we have included four important tips in this article that will help you understand how to amend any post-pregnancy complications when you do return to your fitness regime.
Before Joining Postpartum Workout, Get Approval From Your Ob-Gyn
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Even with a natural birth or C-Section, a woman should not start working out before six weeks have passed since the delivery. If you had complications during childbirth, it is better to consult your gynecologist before resuming exercises. Opt for a postpartum rehab that will help you with physical therapy focused on bowel or bladder dysfunction, pelvic pain, and the very common diastasis recti. In the case of diastasis recti, there is a natural separation of the abdominal muscles during pregnancy, giving your belly a protruded appearance even post-pregnancy (1). If you have a severe case of diastasis recti, avail physical therapy before starting exercises. In fact, even when you commence working out, try integrating physical therapy into your workout regime.
Going To Postpartum Physical Therapy
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Women with complicated delivery cases will suffer from diastasis recti. If you are one among them, then you must seek out clinical advice before starting a workout regime. When you visit your gynecologist or physical therapist, they will carve out a customized regime depending on the overall functionality of you as a woman. They focus on factors such as incontinence, pain, the integrity of the abdominal wall and how much are the visible impairments affecting your functionality. Once the problem areas are located, the issues are addressed. The exercises recommended to you will help you close the separation between the abdominal walls while making it work with the pelvic floor.
Therefore, choose a physical therapist that suits you the best and let them guide you through the much-needed muscle-strengthening exercises. In cases where women don’t respond to these exercises, surgery is required.
In hindsight, it is a good move to safely work out before and during pregnancy, as it strengthens the abdominal wall and makes the separation less severe.
Slow And Steady Deep Core Work-Out
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You will be surprised to find that exercise does not feel the same post-pregnancy as it used to before. Especially, if you are suffering from diastasis and doing some ab or core work. The reason could be the loss of integrity in your ab and core muscles. The solution is to look beyond diastasis correction and Kegels. Integrate pelvic floor exercises within your fitness routines.
When you are commencing post-pregnancy work-out, it is important to go slow and steady. The initial and main focus is to improve your deep-core strength. It can start with mastering proper breathing through your diaphragm, which is a constructive way to strengthen your core muscles. Once they are strengthened, you can build up your intensity towards circuits and cardio.
It is advisable to avoid sit-ups, crunches, full planks, and V-sits until your core-strength is back. After that, you can find safe ways to exercise with your baby.
Avoid Dieting And Indulge In Proper Nutrients
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It is essential for a postpartum woman to maintain their energy levels. A woman breastfeeding loses an additional 500 calories per day. Therefore, a new mom’s sugar levels should be balanced throughout the day if she wants to take proper care of her newborn. A new mother is advised to have three to four big meals a day or at least six smaller meals.
Remember, cutting out on carbs can reduce milk production and aid in developing thyroid issues. In case of low thyroid and stress, your cortisone levels, which is the main source of the belly fat, increases. Therefore, dieting may prove counter-productive went it comes to losing postpartum belly fat.
Instead, indulge in healthy fats like avocados, nuts, bone broths, olive oil, seeds, well-cooked meat, egg yolks and other options that promote good health and are easily digested.
In conclusion, take care of yourself in order to keep your baby healthy and robust. Drink plenty of water and strike a balance in your diet by including protein, greens, vitamin D, and calcium.
Also, be patient. Love yourself for the way you look, and appreciate your body for being able to nourish and deliver a new baby into this world.
