Postpartum Weight Loss: How To Get Back In Shape After Delivery Without Strict Diet

Ways to manage post weight loss becomes a matter of concern, after giving birth to a child. Gaining weight is quite normal and natural during the time of pregnancy, but after childbirth mothers focus shifts to regaining energy, strength, and confidence aligned with balancing newborn care.

Taking small steps towards making small changes that are healthy and helps your body to heal and stay strong in the long run after giving birth to a newborn for losing weight is essential. It is not about following strict diets and fast tricks. Consuming balanced meals, keeping yourself hydrated, performing physical exercise starting from easy rather than gradually increasing the level of difficulty for exercise. With time and being consistent you can come back to your old shape without affecting your health.

What is Baby Weight?

When a woman becomes a mother often this question crosses her mind that, what is baby weight and why it stays after the baby's birth. During the time of pregnancy, mothers body gains extra weight to help in the baby grow and prepare for a healthy delivery.

The weight comes from the baby growing inside your womb, the placenta, amniotic fluid, more blood, increase in breast tissue, enlarged uterus, and some more extra fat. The fat that is extra helps in providing energy for labor and breastfeeding. But if the body stores in more fat than required it turns into what commonly called baby weight. 

It is important for mothers and to be mothers, to understand that gaining weight during pregnancy is a part of the phase and process, but keeping too much of it after birth can increase the risks like obesity, heart issues, and diabetes. So having proper knowledge about baby weight is key towards a safe weight loss journey. 

How To Get Back in Shape Post Delivery

Here are some simple tips for post delivery weight loss:

Best Exercises For Post Delivery Weight Loss

• Kegel Exercise: It can be started after the normal delivery to strengthen the pelvic floor muscles and help in improvement in the recovery .
• Pelvic Tilts: This exercise is a simple one to perform, it helps in tummy muscles and keeps your core engaged and reduces back pain. Lie on your back, bend your knees a little, and very slowly tilt your pelvis upward.
• Walking: It is a simple and safest way to come back on track to restart your physical activity. Start small with short walks and with time increase pace and time whenever your strength improves
• Yoga: Yoga has always been a harmless and best exercise for all body types. Light yoga can help your body to relax, helps in improving flexibility, and helps in making your muscles strong again
• Deep Breathing: Practice deep breathing can help in pulling your stomach muscles in. This helps in toning the abs.
• Swiss Ball Glute Bridges: This exercise helps in making your hips and lower back stringer. Lie down on your back, put your feet on the ball, and lift your hips up.
• Cat Crow Stretch: This exercise is performed on knees and hands. This type of stretching helps in easing back stiffness, tone abdominal muscles, and makes your spine flexible.
• Side Plank Lifts: This is a type of exercise done by lying on your side and resting elbow. Gently lifting your hips up. It helps in making your side and core strong without putting in too much strain.
• Modified Planks: This type of planks are easier to perform. Keep your knees on the ground and hold your body straight. It helps in making your core strong.

These exercises done under proper medical guidance and support with consistency can help in great post delivery weight loss while allowing your body to heal naturally.

Disclaimer: This article is to provide you with general knowledge and information. It should not be taken as medical advice. Reader are advised to consult doctors and qualified healthcare specialist for any health concern or before taking any step related to their health.