8 tips to lose weight after giving birth
All young mothers try to answer this question: “How do I get rid of the weight that has accumulated during pregnancy?”. Here are 8 valuable tips to help you lose extra weight after giving birth.
1- Forget the diet
Since it is not recommended to follow any diet to lose weight after childbirth, try instead to eat foods rich in nutrients that are beneficial
for young mothers, especially in order to relieve postpartum depression. A healthy and balanced diet rich in organic fruits and proteins should be followed, and processed foods should be avoided.
2- Breastfeeding promotes weight loss
The fat that accumulated in the body during pregnancy worked mainly in the manufacture of breast milk. Accordingly, when you
breastfeed your child, you not only share these special moments with him, but you will lose weight, and breastfeeding will help you burn between 300 to 500 calories per day.
3- Take some steps
The only sport allowed after birth is walking. In a completely calm way, this activity allows you to move all the muscles without getting
tired. Try to walk 15 to 20 minutes a day, and as soon as you feel you can spend more time outside, increase your walking distance. It is also recommended to wait at least a month after giving birth, before going to the fitness center.
4- Focus on Kegel exercises
Because of the pressure on them during pregnancy and childbirth, the muscles in the lower pelvis become relaxed. To strengthen these muscles and prevent future problems (such as urinary
incontinence), do Kegel exercises. These exercises involve tensing the pelvic muscles for 2 to 5 seconds, then relaxing for 10 seconds.
Repeat this exercise 10 times and breathe deeply while performing it, and make sure that it is the pelvic muscles that contract and relax, not the thigh or abdominal muscles. Repeat this exercise regularly.
5- Deep abdominal breathing
Do deep abdominal breathing as often as possible. It is enough just to breathe deeply through the diaphragm, hold the breath for a few seconds and then exhale. It is very important to tighten the abdominal muscles while performing the breathing exercise.
6- Do the bridge exercise
To perform the bridge exercise, lie on your stomach, knees bent, feet flat on the floor and arms across your body. Tighten the muscles of the thighs and the back of your body in the lower back, raise the
pelvis as much as you can and hold this position for 4 to 5 seconds, then return to the first position, i.e. slowly lie on your back and on the floor. Always breathe while you're on the floor, and breathe out slowly as your pelvis rises.
7- Do pelvic tilt exercises
This exercise aims to tone the muscles of the lower pelvis. Lay on the floor and put your hands on the same line as the shoulders to
form a 90-degree angle with your back and legs, then start moving the pelvis (or rocking it) forward and back while avoiding moving the abdominal muscles in the lower back, do this exercise 20 times.
8- Trunk bending exercise
Lie on your back on the floor, then bend your knees and put your hands behind your head and elbows out. Stretch the torso by
tightening the abdominal muscles and then relax by returning to the previous position, repeat the exercise 10 times and it will have a magical effect on your abdomen. .