7 ways to ensure that a woman regains her fitness after childbirth

Women face many challenges during pregnancy, whether physical changes or emotional challenges, and these changes may last for some time or sometimes forever, depending on how well the woman adapts to these changes and her ability to resist.

Some women consider these changes as natural sacrifices in exchange for motherhood, including changing their body shape, as they see the impossibility of regaining their normal shape again.

But in fact, it is not impossible, as a woman can regain her slim figure and lose weight that has increased as a result of pregnancy by following some steps.

Here are the most prominent things: that will help you get rid of excess weight as a result of pregnancy:

1- "You eat for two". The biggest mistake!

There is a misconception that being pregnant means that she is allowed to eat all foods as much as she wants, and adopting a common, completely wrong phrase "You don't eat alone; you're two now", and this belief is the reason why some women gain weight of at least 6 kilograms during pregnancy.

Contrary to the famous sentence, studies have shown that mothers who eat in large quantities during pregnancy increase the risk of low IQ, eating disorders and psychosis in their children.

Therefore, it is important to be careful when eating during pregnancy, not giving in to your desires, avoiding eating fatty foods and sweets, and replacing them with healthy alternatives such as fruits and vegetables.

2- Prohibited and healthy foods

Do not think that losing your excess weight will be through a harsh diet, it is better to follow a balanced diet that contains all nutrients. Proteins, fiber, and vitamins, and to eat them at appropriate times.

Some healthy snacks can make your meal a staple, such as low-fat milk and yogurt, which also help you lose weight, as studies have shown that calcium Milk can help reduce weight by blocking hormones that allow the body to store fat.

As well as foods that contain an abundant percentage of fiber, such as figs and raisins, help fill the stomach and contribute to facilitating digestion, so try to put them on your meal list.

3. Your body has the right to a recovery period

The pregnancy passed peacefully, and you found that you gained excess weight by leaving yourself a victim of your open appetite, what is the solution? Then? Do you start a strict diet to get rid of that excess fat? Or a strenuous workout?

The answer is no, This step may be dangerous, your body is still healing and needs more time to recover and restore its normal activity, and this period may reach about 12 weeks or more, and it is very important to avoid cutting natural calories or practicing strenuous exercise until full recovery from the birth process.

Besides, try to give up fast food, soft drinks and chips, and you have to realize that you are in a critical period; you need energy as much as your baby needs it, and so balance is the best solution.

4- What about exercise?

Exercising regularly after childbirth helps you get back to your pre-pregnancy weight more quickly, and usually, postpartum exercises are simple such as walking, water aerobics, yoga, jogging, and cycling.

This will also help eliminate some of the other consequences of childbirth, such as contributing to the relief of back pain, leg cramps, constipation, improving sleep, improving bad mood, and the resulting negative consequences, such as postpartum depression, and helping you face the challenges of the new phase.

In addition, exercising during pregnancy will help facilitate weight loss. Loss after childbirth and the return of the body to normal, and new mothers can be hired and a group of exercise together can encourage and keep exercising.

But before practicing it, it is necessary to make sure that the body is ready to exercise, and that it will not cause an exacerbation of bleeding, and this can be done by practicing walking or any simple sport for a short period that gradually increases if the body responds to it without negative effects.

5- Breastfeeding helps in weight loss

Did you know that breastfeeding can be one way to help you lose the extra weight you gained during pregnancy, as it makes you lose 300/500 calories a day, in addition to being healthier for your children?

You have to take into account that breastfeeding needs to eat food that contains excess calories to compensate for what is lost from you, but this does not mean eating everything you want and desire, you must moderate a proper diet.

Be aware that stopping breastfeeding and starting to supplement your baby will result in lower calorie needs and lower calorie loss, at which time you will need to reset your diet.

6- Adequate sleep reduces weight

It's no secret that children's strange bedtimes are due to their inability to distinguish between night and day, meaning that you may stay awake all the time, have no time to rest, and interrupt sleep periods.

This certainly harms your body's metabolism, making it more difficult to lose weight, so it is very important for a mother to hire someone to help her take care of her child to get enough rest and sleep.

7- Your body will not return to normal overnight

It will be difficult for you to return your body to its normal shape and lose excess weight, especially if you overeat during pregnancy, and your body increases significantly.

In general, you don't have to rush to try to lose weight after giving birth, as you didn't gain weight in a day and night to lose it so quickly.

Also, if you can lose the weight you gained during pregnancy, your abdominal problem will remain longer, so you have to accept and understand it, and continue with a healthy diet, while maintaining light exercise that is not exhausting, to ensure that it continues.

It is very important to keep in mind that body restoration varies from woman to woman for many reasons related to hormones and body structure, so it is worth giving your body enough time and time to return to normal.