How to lose weight after pregnancy?

This question is certainly asked by many women, and it is no wonder! After all, for many years of our lives we have become accustomed to how our body looks and can look (especially when we are in constant training). When a woman becomes pregnant, she experiences a whole host of changes – they occur not only in her body, appearance, psyche, but also in her entire life!

Let's start with pregnancy itself and its consequences. It is a huge burden for the body - especially for the circulatory system. The volume of circulating blood increases (by as much as 40% in the second and third trimester of pregnancy), as well as blood flow through the organs. There are also anatomical changes in the chest, abdominal cavity and anatomical changes in the heart (including an enlargement of the heart muscle by approx. 10%) [1] . In a relatively short time, the woman's weight also increases: by 10, 20, and sometimes even 30 kg.

So when can we start?

First of all, let's say one thing - if your pregnancy is going well, you have no contraindications from your doctor, it is worth staying active throughout the pregnancy. This will make it easier for you to get through the crucial 9 months and, importantly, the birth itself. So, walking, yoga, swimming, or gymnastics for pregnant women. All these activities bring many benefits to both the future mother and the child.

You can implement some things right after giving birth. You will have to wait with others (such as some exercises) until the end of the postpartum period. In the case of natural childbirth, it usually lasts 6-8 weeks, and in the case of a caesarean section up to 12 weeks [2] . You should not start any heavy training until the postpartum period is over (this is not the time to build a fitness level). However, this does not mean that you have to spend these weeks on the couch in the living room. If you have the strength and desire, you can, for example, go for a walk with your little one in the first few days after leaving the hospital.

Okay, but how to lose the extra pounds after pregnancy?

Proper diet

Let's start with diet. To lose weight after pregnancy, it's worth focusing on healthy eating and regular meals. But how can you do that if you also have a toddler on your mind, and it's hard to plan not only the next day, but even the next hour? You have a few options:

• Diet catering – a fantastic solution, especially in the first weeks after giving birth, when the last thing we have time for is cooking. It is also a guarantee of healthy meals with a specific caloric value, which you can eat at relatively regular intervals.
• Help from your partner/mom/sister/friend in preparing meals (don't be afraid to ask for it!).
• Prepare your own healthy meals while you are still pregnant, which you can freeze and use in times of crisis.

Taking care of a baby takes up a lot of time and energy. With frequent nighttime wake-ups, we are exhausted and therefore always hungry! That is why it is so important to watch out for snacking! What is the easiest thing to reach for when we are exhausted? Sugar (after all, we need extra energy). That is a mistake! Instead of cookies or chocolates, stock your fridge with healthy snacks: vegetables, hummus, fresh fruit, and natural yogurt.

Breast-feeding

Breastfeeding is considered one of the natural ways to lose extra pounds after pregnancy. Both the WHO and the American Academy of Pediatrics recommend this method of feeding a child for at least the first 6 months of life [3] . Studies show that mothers who breastfeed burn up to 500 extra calories a day [4] ! It is also believed that breastfeeding mothers pay more attention to their diet. Although the myth of the "breastfeeding mother's diet" is being talked about more and more often, many women are still convinced that they should avoid certain products. Interestingly, one study showed that women who exclusively breastfed for at least 3 months lost 1.5 kg more in the first year after giving birth than women who fed their children with formula milk. What's more, the longer the mother breastfed, the stronger the effect [5] . In other studies, researchers reached similar conclusions, adding that breastfeeding mothers reached their pre-pregnancy weight on average six months earlier than those who formula-fed their babies [6] .

Irrigation

To lose weight after pregnancy, you need to take care of proper hydration. So remember to drink at least 2 liters of water a day. Water not only speeds up metabolism, flushes out toxins accumulated in the body, but also affects the effectiveness of the diet and improves the condition of our skin. By drinking water regularly, we reduce the feeling of hunger and reach for snacks less often.

Movement

When to exercise? How to exercise? If your baby won't give up and expects your constant presence, go for a longer walk (this is also a great way to have a successful nap). You can take a stroller with you or wrap your baby in a sling - after all, both are an additional burden. When your baby is asleep, you can spend your free time on exercises on the mat, such as yoga, gymnastics or pilates. Don't forget that regardless of whether you breastfeed or formula feed, you can hand your baby over to your partner and take advantage of some time for yourself to go for a run or go to the gym. If you are alone with your baby most of the time, you can also take advantage of the offer of exercise classes for mothers, which you can attend with your baby (and meet new friends at the same time).

A bit of support: supplementation!

After the first few weeks with your little one, when you learn about each other, it will finally be time to take care of yourself. Whether you want to get back to your pre-pregnancy figure, improve the condition of your skin and hair, or focus on providing your body with the necessary vitamins, it is worth considering supplementation.

• Skin and hair

Did you know that hormones are responsible for the appearance of your skin and hair both during and after pregnancy? During pregnancy, estrogen prevents normal, everyday hair loss. The effect is intensified by increased blood circulation in the body. What do many women observe after giving birth? Unfortunately, hair loss is quite intense! Usually, the peak occurs in the 4th month of a child's life. This is a normal, natural process, which does not mean that you have to watch it with folded hands. There comes a time when you can start supplementing with biotin or collagen.

Biotin is especially recommended for weakened, brittle and falling hair. It also has a positive effect on dull and lustreless skin, which – let's face it, after many sleepless nights may need support! Collagen Beauty by Activlab is an equally interesting proposition for young mothers! The supplement was created with women in mind who want to improve the health and appearance of their skin. The preparation supplements the diet with high-quality, hydrolyzed collagen protein derived from fish. Together with vitamin C, contained in the preparation, they have a positive effect on the properties of the skin, giving it firmness and elasticity. Supplementation with Collagen Beauty also replenishes the body's demand for vitamins A, C, B2, B3, E and minerals such as zinc, iodine and silicon!

• Strengthening for the body

Summer is ahead of us, and with it many hot days! Young mothers, absorbed in caring for their little ones, often forget about their basic needs, including drinking the right amount of fluids. High temperatures combined with fatigue and dehydration cannot give good results. However, Electrovit can come to the rescue - a supplement containing a complex of electrolytes (sodium, potassium, chloride, calcium and magnesium), vitamin C and glucose! Electrovit is available in the form of effervescent tablets, placed in a convenient, plastic tube, so you can always have it at hand (both on a walk with your child and at home)!

• Improving your figure

Maternity leave can be a fantastic time to get back to your pre-pregnancy figure or to develop the body you’ve always dreamed of! If you decide to do more intensive training after giving birth, you should consider including support such as L-Carnitine from Activlab – a supplement that accelerates the rate of fat loss.

And now some important information. Remember that while breastfeeding, you should consult your doctor or pharmacist about taking any dietary supplements!

In conclusion

It is normal that the body needs time to get back into shape after pregnancy. After all, it has been adapting to the new situation for 9 months. Life with a baby can be chaotic and it is not always possible to find the time, strength and motivation to take care of the perfect figure. The most important thing is your health and well-being. Regardless of whether the extra kilos bother you or not, remember that there will be time for everything. Small steps, forward. For the health of you and your children. Because a happy mother means a happy child!

[1] https://www.profilaktykawmalopolsce.pl/centrum-wiedzy/1216-czy-ciaza-ma-wplyw-na-uklad-krazenia

[2] https://www.webmd.com/parenting/baby/recovery-vaginal-delivery#1

[3] https://www.who.int/news/item/15-01-2011-exclusive-breastfeeding-for-six-months-best-for-babies-everywhere

https://pediatrics.aappublications.org/content/129/3/e827

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4312189/

https://pubmed.ncbi.nlm.nih.gov/9356528/ [6] https://pubmed.ncbi.nlm.nih.gov/23964385/

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