WEIGHT LOSS AFTER CHILDBIRTH AND EXERCISE

Every mother gains more or less weight during pregnancy. It is important to take these weights regularly and proportionally depending on the weight and body structure of the mother before pregnancy. Therefore, expectant mothers should pay attention to the balanced nutrition rules during pregnancy and should be careful about feeding and appropriate weight gain as recommended by their doctor. It will be difficult and long for the mother who gained excess weight during pregnancy to lose weight after giving birth. Normal weight gain is between 9-12 kg during pregnancy. However, if the mother's weight is weak, she can take more. The puerperant mother loses at least 5 kilos in the first week after birth. This is the weight of the baby and its water, and some is the weight of the mother.
The first trick to losing weight after birth is to gain the appropriate amount of weight during pregnancy and a balanced diet during pregnancy. The more regular and healthy diet during pregnancy and care is taken not to gain excess weight, the easier it will be to lose weight after pregnancy. Exercises performed during pregnancy both ensure proper weight gain during pregnancy and help the mother to lose weight more easily after birth and maintain the body shape of the mother.
One of the benefits of regular and proper breastfeeding of the mother after birth is that it helps her lose weight. A regular and frequent breastfeeding mother gives the baby at least 500 cc of milk a day, thereby losing about 500 kilocalories of energy. I am breastfeeding a baby, so for a lot of milk, proper nutrition should be preferred instead of overfeeding. It is known that eating more than a certain amount and taking a certain amount of water or liquid does not affect the amount of milk. Therefore, overeating will only cause the mother to gain excess weight.
After birth, as every person should do, you lose weight by gaining a balanced and healthy diet, and after about 6-8 months you will reach your full form. It is best to lose it slowly in this way and it is never recommended to lose excess weight quickly.
Things to consider for a balanced diet after birth:
- Reduce sweet and pastry-type foods as much as possible
- Eat very little nuts
- Never eat more than one meal after being hungry for a long time during the day!
- Instead, be sure to eat a small amount of food at frequent intervals.
- Stay away from fatty foods
- Avoid fastfood foods such as hamburgers
- Focus on vegetable food, eat plenty of vegetables
- Avoid excessive fruit consumption
- Drink lots of water
Exercise after childbirth:
A balanced diet can also be sufficient to lose weight after birth. However, exercising will allow you to lose weight, improve your body shape, which deteriorates during pregnancy, and have a firmer and stronger body.
After normal delivery, there may be pain when there are too many stitches. After the pain has passed, an average of 1 week after birth, you can start exercising. If you feel good, you can start earlier. After your cesarean, if your doctor's controls are normal, you can start exercising on average 1 month after surgery when you feel well.
Exercise should not be done immediately after eating, 1-2 hours should pass over the meal.
Exercise is the most recommended and easiest exercise, as in pregnancy. It is enough to walk at mid-tempo for half an hour a day. In addition, to strengthen the abdominal muscles, pulling as many times as you can once a day will be very useful in tightening the abdominal area. You can also do other exercise movements that work the arms, legs, and back. The most important regions for the body to return to its normal form after birth are the abdomen and waist regions. Running at a gentle pace every day or two is also very useful for the body and abdomen to get in shape. You can run the run outdoors or on the treadmill. One of the most suitable and beneficial sports after birth is swimming.
Using a corset is not helpful in getting your belly in shape, but it is not harmful. But you should avoid using it for a long time and use it no more than 2-3 hours a day.
What is written here is the simple rules of healthy living that not only mothers who give birth, but every person should follow. Despite these rules, if you cannot return to your normal weight or gain weight, or if you have any health problems such as blood pressure, sugar, you should consult your dietitian and doctor. You should not exercise and diet without consulting your doctor.


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