Weight correction after childbirth: where to start and how not to stop

From this article you will learn:

Causes of weight gain during pregnancy
Motivation for weight loss after childbirth
When can you start losing weight after giving birth?
How many calories do you need to lose weight after pregnancy?
9 rules for weight correction after childbirth
Exercises for weight loss after childbirth
Ways to lose weight that you shouldn't resort to

Weight correction after childbirth is one of the most important tasks of a new mother. Of course, a baby requires a lot of strength and attention, but you shouldn’t forget about your appearance and health. New responsibilities, taking care of the baby, changing your daily routine - all this can be used to get rid of extra pounds.

You should approach the issue of losing weight responsibly, because the well-being of the new family member depends on your health, mood and condition. We will tell you what you can do and what weight loss methods you should avoid in this article.

Causes of weight gain during pregnancy

Most women who have children remember their condition after childbirth and the desire to quickly return to their previous forms.
A swollen belly irritates you, and your mood spoils when you look at your plump thighs, which won’t fit your favorite jeans. Well, the “orange peel” on the legs and buttocks completely sweeps away dreams of a new swimsuit and the desire to wear the usual miniskirt. It is especially difficult to correct weight after childbirth after the second and third child, if you do not know the reasons for this condition. Most often, hormonal imbalance, which occurs due to a number of factors, prevents you from losing excess weight. This:

inactive lifestyle;
unusual daily routine, adjusted to the feeding of the baby;
poor nutrition leading to indigestion;
postpartum depression with excessive appetite and constant overeating;
too much weight gained during pregnancy;
late gestosis with postpartum swelling;
exacerbation of chronic diseases.

Strict diets for a nursing mother are contraindicated, but even if the child is bottle-fed, a balanced diet will help quickly restore physical health and strength lost during childbirth. They will still be needed in the future, because children grow quickly.

Reasons for subsequent poor weight gain

It also happens that a child really does not gain weight well in the first year of life. The most common reasons are listed below.

Disturbances in the absorption of nutrients in the gastrointestinal tract
Allergy.
Frequent regurgitation.
Insufficient or unbalanced nutrition.
Late introduction of complementary foods.
Initially low weight and height at birth.

Please note that malnutrition is only one reason for poor weight gain. Therefore, without knowing the true reason, you should not immediately sound the alarm and transfer the child to enhanced nutrition. But seeing a doctor is a good idea. In the hospital they will carry out precise changes in weight (maybe, in fact, weight gain is in order), and will help find the cause if something is really not normal.

Motivation for weight loss after childbirth

The desire to lose weight can be caused by various reasons or a combination of them:

Dissatisfaction with your appearance. It's disappointing when the mirror becomes enemy number one, showing a blurred figure with every approach.
Inconvenience that occurs at the physical level. Heavy weight provokes shortness of breath and causes fatigue even with light exertion.
Return to your favorite things. It is very expensive to completely change your wardrobe, and buying clothes two or three sizes larger than before is unpleasant.
Fear of losing attractiveness to your spouse, thereby pushing him to cheat. Many men want to have a child, but the pregnancy period stresses them out, and they demand that their wife correct her weight after childbirth as quickly as possible and return to her previous shape.
If a woman needs an attractive appearance in her professional activities, then the sooner she restores it, the better.

These are the most common reasons why a woman sets a goal to lose weight after giving birth. You may have a different incentive to work on yourself. Remember this and everything will work out.

How to get rid of fat with nutrition after childbirth

Proper nutrition should be based on the following principles:

Only healthy products. But you shouldn’t torture your body and categorically prohibit “sweets.” You can just use them rarely and very little at a time.
Cook properly. It is necessary to give preference to stewing, using multicookers, steamers, and ovens.
Eat often and in small portions. This will help boost your metabolism and prevent the feeling of hunger from developing too much.
Drink enough liquid - it is recommended to drink at least 2 liters per day at a normal pace of life.

Diets are not a way to lose weight . Today there are a large number of applications for counting calories, as well as groups on social networks on PP - healthy nutrition. Some of them are paid, while others can be accessed without paying or at least receiving some advice. All this helps you control your diet and find pitfalls and hidden calories in your diet.

When can you start losing weight after giving birth?

It all depends on what kind of feeding the newborn is on. If on an artificial one, then the young mother only needs to wait for the body to recover after childbirth and after 3-6 months take care of her figure.

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If a woman is breastfeeding, then she will have to forget about the diet for now. She must eat for two, taking into account the fact that her diet affects the well-being of the baby. Therefore, nutrition must be correct. Only after gradually transferring the baby to the common table can a young mother begin to lose weight.

How long does it take to lose excess weight?

Immediately after childbirth, a woman loses about 6-8 kg, then, with a balanced diet and with the support of breastfeeding, the rest of the excess weight disappears throughout the year, if it was not initially excess. If this does not happen, then there are reasons. As a rule, this is an excess of calories with little physical activity.

Counting calories is the key to a slim figure

Some people just begin to gain weight after giving birth. The reasons lie in the same overeating and passivity.

How many calories do you need to lose weight after pregnancy?

For each woman, this indicator will be individual, since it is calculated based on the actual weight and the desired one. In addition, the fat content and nutritional value of breast milk depends on the calorie content of foods that a nursing mother eats during the day.

In addition to weight, a woman’s physical activity is also taken into account. If the load is small, then the weight is multiplied by 24, if the load is medium - by 30, with a high load the coefficient is 44. A constant 500 kcal is added to the resulting number, after which the result is evaluated.

The average caloric value of the daily menu of a woman who has recently given birth can vary from 1,500 to 2,000 kcal. For breastfeeding, this number can be increased, and for artificial feeding, it can be reduced in order to feel the effect of the diet.

How does a newborn’s weight increase by month?

It is important not to forget: the values in the table are averaged. It is normal that a child’s weight grows unevenly: today there is no increase at all, tomorrow it is double. In addition, weight gain depends on many factors - for example, physical activity. As the baby begins to sit and then actively crawl, weight gain naturally slows down.

Healthy but premature babies, as a rule, grow faster than full-term ones - their body tries to catch up with what it did not have time to receive before birth.

Exercises for weight loss after childbirth

It is better not to think about physical activity for six months after the baby is born. Your body must recover completely. To correct your weight after childbirth, you can gradually start exercising at home, choosing a set of simple but effective exercises.

Basic rules for homework:

Allocate 20 minutes daily for exercise, preferably before lunch and on an empty stomach.
Start with cardio exercise, for example, perform 100 jumping ropes in three sets. Finish your workout with muscle relaxation exercises.
Perform each exercise 15–20 times in three approaches, resting 1 minute between them. Increase the load as much as possible.
If you feel dizzy or feel unwell, then it is better to stop exercising until your condition improves.
Two hours before training, during and after exercise, be sure to drink water to replenish fluid loss.
Conduct classes at least 3-4 times a week, otherwise there will be no effect.

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Physical activity does not replace proper nutrition and maintaining water balance in the body.
With such an integrated approach to solving problems with your figure, weight correction after childbirth will give the expected changes within 7-10 days, but this does not mean that you can give up everything. Continue at the same pace, and the result will please you.

Classes should be aimed at areas that cause dissatisfaction the most.

Exercises to tighten the abdominal muscles

A plump waist has the very eloquent name “lifebuoy”. But if in water it is easy to get rid of the latter by removing it from the body, then returning the previous waist size and smoothing out the protruding sides is not so easy. To solve the problem, it is recommended to perform the following exercises in a given sequence 15–20 times, doing at least three approaches.

Lie on your back, rest your knees bent on the floor. Raise your upper body, keeping your hands on the back of your head.
Lie on your back, rest your knees bent on the floor. Keep your hands on your waist, raising and lowering your pelvis so that your upper body remains motionless.
The starting position is the same. Tilt your body alternately to the right and left, touching your toes.
Get into the “plank” position and hold in this position for 40–60 seconds. It is recommended to increase the practice time by 5 seconds daily.

Exercises to restore slimness to your legs

To correct weight after childbirth and tighten the muscles of the legs and thighs, another complex, no less effective, is more suitable.

Forward lunges: take a wide step and squat on your supporting leg. The back remains straight. Perform 15 repetitions on each leg with three approaches.
Squats with a straight back, hands behind your head. Repeat 15 times, rest for one minute, perform two more sets.
Back Lunges: Take one step at a time with each leg. The back is straight, hands on the belt, the supporting knee does not fall to the side. Repeat 15 times three times, taking a minute break between sets.

Chest exercises

Many mothers are afraid that breastfeeding will cause their breasts to lose their shape. The following exercises will help avoid this:

Push ups. If it’s difficult to do on straight legs, you can kneel, but try to lower your body as close to the floor as possible. Perform three times for 15 repetitions.
Classic plank. Makes all muscles work, including the pectoral ones. Stand as best you can without harming your health.
Exercises with weights. As dumbbells, you can use 0.5 liter plastic bottles filled with water, spreading them apart from the chest. Perform 15 repetitions in three sets.

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Why does a baby lose weight in the first days of life?

November 13, 2020

At birth, the child begins to adapt to the environment. It is at this moment that he may experience so-called transitional, or borderline, states. Weight loss in newborns in the first days of life is one of these phenomena.

If the pregnancy went without complications, then the newborn will most likely weigh three or a little more kilograms after birth. However, closer to discharge, many mothers notice that their baby has lost a little weight. And this fact involuntarily causes concern: after all, the rate of development of the baby depends on body weight. But in reality there is no reason to worry. Weight loss in newborns in the first days of life is a completely natural process, which doctors call physiological weight loss of the newborn, if, of course, it occurs within certain limits.

Normal limits

Weight loss is primarily due to fluid loss through the skin and lungs when breathing. In addition, after childbirth, the baby’s umbilical cord dries out, urine and meconium (original feces), which accumulated throughout intrauterine development, begin to be released. And since the newborn takes very little milk from his mother, the volume of fluid his body receives is less than the amount of moisture that he secretes. Both temperature and humidity in the room where the child is located are very important. Normal values are considered to be 18-21°C and about 70% humidity. The higher the temperature and lower the humidity, the more the baby sweats and, accordingly, loses weight.

Maximum weight loss can be noticed around 3-5 days of life. The norm is considered to be a loss of 5 to 10% of the initial weight. Therefore, if your baby weighed 3 kilograms at birth, when discharged he may weigh 150-300 grams less. But if the baby was born premature, then upon discharge the weight may decrease by 15% of the original parameters. Newborns with extremely low body weight (less than 1 kg) sometimes lose weight by 18%.

How to track changes in weight?

Most often, weight loss is temporary and your child will recover quickly, in just a few days. But sometimes the causes of weight loss can be a sign of a serious illness and require medical examination.

It is useful to compare the results of weighings at the doctor's office with those at home, since sometimes their indicators can differ and it is illogical to compare weighings from different scales, because in this case the results will show changes that simply do not exist. You can also determine changes in weight using clothing - if your usual clothes become loose, this is a reason to think about it.

What to do if the weight comes off too much?

If you notice that your baby is losing too much weight, it is very important to identify the cause of this condition in time. Sometimes a consultation with your pediatrician is enough, but sometimes it becomes necessary to conduct several additional tests to make an accurate diagnosis, especially if there is a disease.

There are many reasons that contribute to sudden weight loss. That is why it is important to consult a doctor in time so that he can diagnose this condition and, if any disease is detected, begin treatment in a timely manner. Don't forget to follow preventive measures. Even with minor weight loss, pay attention to it, trying to determine the cause of what is happening.

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1 comment • To leave a comment you must be an authorized user

Gankka In the first days, this is the norm. It’s worse when, after a month or even two, similar problems begin. This means he’s not eating enough and has tummy problems. To minimize them, I gave the baby a multiprobiotic, Buckset. Contains 7 types of beneficial bacteria that help restore the intestinal microbial balance and reduce the impact of pathogenic microbes and toxins. By the way, it is also useful to give it during complementary feeding, there will be fewer problems.

Ways to lose weight that you shouldn't resort to

It is clear that every woman wants to look attractive and is ready to do anything to regain her former slimness. But it is better not to resort to radical methods of weight correction after childbirth, which can harm both mother and child.

It is strictly forbidden to:

go on a diet;
starve;
follow the chosen mono-diet and bring the body to exhaustion;
pin all your hopes solely on diet, without doing any physical exercise at all;
take medications for weight loss, patches and dietary supplements;
rush to extremes and overload the body with training;
be nervous and worry about your figure.

Pregnancy and childbirth are a serious test for a woman, accompanied by stress and a hormonal surge. Don't get upset when looking at yourself in the mirror or stepping on the scale. Give the body time to recover, helping it with proper nutrition and accessible physical exercise, which can be started no earlier than six months after the birth of the child.

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First visit to an endocrinologist

Despite all the dangers and unpleasantness of diseases of the endocrine system, the good news is that the slightest malfunction in the functioning of the endocrine glands becomes noticeable immediately.

Therefore, if you:

suddenly gained or lost weight;
you feel dry mouth and constant thirst, frequent urge to urinate, especially at night;
notice irregular menstrual cycles and/or menopausal hot flashes;
suddenly went bald or, conversely, suddenly grew hair in unexpected places;
covered with acne;
found tremors in the fingers, tremor, spasmodic muscle pain, headache;
feel constant fatigue and weakness;
noticed an increase in the front of the neck;
you cannot conceive a child with regular sexual activity, -

You must immediately make an appointment with an endocrinologist.

In a regular district clinic, you can only get to this specialist with a referral from a therapist or gynecologist. But in our clinic, consultation is available to everyone.

We pay special attention to people at risk: overweight patients, hereditary predisposition to diabetes mellitus and thyroid diseases, pregnant and lactating women.