Losing Weight After Pregnancy: What to Consider
Many new mothers are concerned about how to lose weight after giving birth and regain their ideal body shape. To do so, mothers need to follow a suitable diet, exercise regularly, and engage in other physical activities.
1. When is it appropriate to start applying weight loss methods after giving birth?
One important question is when to start trying to lose weight after giving birth. While many mothers may be eager to regain their pre-pregnancy figure, it’s important for breastfeeding mothers to wait until their bodies have fully recovered. Generally, doctors recommend waiting about three months after a vaginal birth and about six months after a cesarean section before attempting to lose weight. This waiting period allows the body to stabilize and recover to normal levels.
This waiting period is not arbitrary. It helps the mother’s body return to a healthy state, which can facilitate weight loss. During pregnancy, the body gains weight quickly, and the fat structures become loose. As a result, losing weight after pregnancy may be simpler than for those who have been overweight for an extended period of time.
2. Measures to lose weight after giving birth
To effectively lose weight after giving birth, new mothers should follow these steps:
2.1 Choosing the right foods
Postpartum mothers are still carrying extra weight, so it’s essential to follow a suitable diet to achieve an ideal body shape. Reducing calorie intake is the most effective way to lose weight.
Mothers who consume foods high in solid fats and sugar, such as cakes and chips, will not provide the necessary nutrients for their babies. It’s essential to cut out these foods and replace them with healthier options. Additionally, it’s recommended to divide meals throughout the day to provide adequate energy for the body.
Postpartum women should eat foods that contain essential nutrient groups, including foods rich in protein (such as beans, chicken, and lean meat), calcium (yogurt, fresh milk, and cheese), Omega-3 and DHA (found in salmon), among others. When snacking, it’s important to limit foods high in fat and sugar because they’re high in calories but low in nutrients. Instead, choose nutrient-dense, low-calorie options such as cereal, fresh fruit, and yogurt.
2.2 Lose weight after giving birth by breastfeeding
Breast milk is a vital source of nutrition for babies during the first stages of life. Breastfeeding also helps new mothers lose weight effectively after giving birth. Studies have shown that mothers who breastfeed tend to lose weight faster because it helps burn hundreds of calories daily. Moreover, breastfeeding also helps the uterus contract faster after childbirth.
2.3 Get enough sleep
Getting enough sleep is critical for new mothers after giving birth. It helps the body restore energy, increases metabolism and fat burning, and reduces stress. Getting enough sleep also helps control the appetite of nursing mothers. Therefore, postpartum mothers should aim to sleep for at least 7 hours a day, not necessarily continuously in a single sleep cycle. The risk of weight gain is higher if the mother doesn’t get enough sleep. Thus, mothers should establish a routine for the baby to sleep to ensure they get adequate rest and avoid the baby sleeping during the day and staying up at night, disrupting the mother’s sleep schedule.
2.4 Drink plenty of water
Water also supports effective postpartum weight loss. Drinking water before meals can help women feel fuller, reducing the amount of food consumed. Drinking plenty of water also helps the body have the energy to burn calories and increase milk production during breastfeeding. Additionally, drinking a cup of hot tea 15 minutes after a meal can prevent oxidation, speed up food metabolism, remove excess fat, and support belly fat loss.
2.5 Daily exercise
Mothers can start with appropriate and gentle exercises, such as walking, aerobics, yoga, and sit-ups, once their body has recovered after giving birth. It’s important to consult a doctor before starting any exercise routine. The doctor can provide advice on the appropriate time, exercises, and intensity for each mother.
2.6 Abdominal massage
This is a safe and effective way to lose weight after giving birth. Mothers can self-massage their belly fat at home using a few simple techniques.
Apply hot salt: Roast some herbs such as ginger, turmeric, wormwood, etc., and put them in a cloth bag, covering them on your stomach for about 60-90 minutes. For the best results, mothers should do this continuously for at least 40 days.
One technique is to use warm water and belly gene: Use a 1.5-liter bottle of filtered water, pour warm water into it, and roll it on your belly until the water cools down. The frequency of application is 3 times/day. This method can be used in conjunction with the daily abdominal gene measure. For mothers who have had a cesarean section, it is recommended to wear the abdominal gene only after 1-2 months of childbirth, when the incision has completely healed.
3. Note for mothers who want to lose weight after giving birth
Mothers should keep in mind the following factors to effectively and safely lose weight after childbirth:
3.1 Lose weight gradually
During pregnancy, the body accumulates a significant amount of fat that cannot be reduced immediately. While breastfeeding, mothers should avoid trying to lose weight too quickly as it can impact milk production. Rapid or excessive weight loss can hinder milk production. The recommended goal for weight loss is no more than 250g per week while the mother is breastfeeding. The ideal average weight loss is between 0.5 – 1kg per month within the first 4-6 months after giving birth. Additionally, postpartum mothers should consume at least 1800 calories per day while breastfeeding. After weaning the baby, mothers can aim to lose 0.5-1kg per week or more.
3.2 Do not rely solely on breastfeeding for weight loss
Although breastfeeding can burn up to 500 calories a day (equivalent to running 8km/day), mothers should not entirely rely on this method for weight loss. Some mothers may not physically lose weight even if they breastfeed until weaning. This could be because they eat more than 500 calories to satisfy their hunger while breastfeeding. Therefore, a combination of other methods will help improve the effectiveness of weight loss.
3.3 Consistently apply postpartum weight loss measures
Mothers cannot lose weight overnight when the fat has accumulated throughout more than nine months of pregnancy. Hence, mothers should give themselves sufficient time to regain their pre-pregnancy shape. They should persistently apply the above measures to eliminate excess fat as soon as possible.
3.4 Avoid taking postpartum weight loss pills
Consuming weight loss pills after childbirth and during breastfeeding can adversely affect the health of both the mother and baby. Instead, a combination of a reasonable diet, appropriate exercises, light housework, stable mood, etc., will help mothers safely and effectively lose weight.
Ensuring the health of the mother and baby after childbirth is critical. Hence, during the postpartum weight loss period, mothers should avoid fasting, skipping meals, or taking quick weight loss pills. Instead of using pills, mothers should opt for safe and natural weight loss methods mentioned above.
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