wight loss after giving birth

 Post partum weight loss

Do not worry about your weight after birth you can definitly lose these excess weight that you have gained during your pregnancy and return to your non pregnant state  but you have to be patient 

Follow healthy diet and do physical activity

According to centres  for disease control and prevention it is healthy if you gain

(11.5-16)Kg if you carry one baby 

When to start physical activity after pregnancy 

1-if you had normal vaginal delivery without any complications you can start exercise within a few days 

2-If you had C section or any complications during delivery then your health care should indicate when you can start exercise 


Best tips  to lose weight after giving birth 

1-breast feeding 

During pregnancy your body start to store fat so that later after giving birth the mother can use this fat storage to feed her baby so during breastfeeding your body breaks down this fat 

Despite that breast feeding will help to loss weight after birth it has a lot of other advantages 

Both CDC and WHO recommend breast feeding.

Breast feeding contain all nutrients that baby needs to grow 

Breast feeding contain antibodies so it boosts immune system of the baby 

It helps the mother to be protected from ovarian and breast cancer 

It also decrease the risk of diabetes and hypertension 


2-take foods with high fiber content 

Foods with high fieber will make you feel full for along period and decrease the level of hunger hormones so they well help to take less calorie and weight loss 

Eat a lot of vegetables and fruits 



3-avoid refined carbs and sugars  

Despite that they will increase your weight they also increase your chance to get 

Diabetes heart disease and cancer 

Like 

White flour 

Pastries

Fruit juice  

Biscuits 

So please before buying any thing read the label of contents on each food 

4-Do not skip any meals 


5-avoid processed foods 

Processed foods are full of sugars and saturated fats in which apart from being fat if you eat a lot of processed foods  they also increase the risk of 

Heart diseases,cancer,dibetes 


6-eat foods with high protein 

Protein decreases the feeling of hunger so it helps to get fewer calorie and makes you to lose weight 

Meat 

Eggs

Beans 

Seafood 

7-eat diary products that contain low level of fat 


       7-best  postpartum weight loss exercises


1-walking 


2-pelvic tilt 

Despite weight loss this exercise helps to strengthen muscles around your lower back so it helps to relieve lower back pain 

How to do it 

Lie on the floor with your knees bent and your feet on the floor 

3-swimming 

It is recommended not to go swimming untill 4 to 6 weeks after giving birth  

It is improve your cardiovascular endurance ad help to lose fat


4-leg lift 

5-stretching 

It helps in strengthening and toning your abdominal muscles

6-yoga 

It helps in 

Relief back pain 

 Reduce abdominal fat 

Makes you relax and sleep better

Relive stress 


7-do some abdominal exercises 

Like

 flutter kicks

abdominal crunches 





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