How to get rid of my postpartum tummy?
How to get rid of my postpartum tummy?
Hello there, Mommy! Congratulations! You did a great job on that delivery.
For all the mothers out there, cheers to a new chapter. There may be a few battle scars along the journey, but it is all worth it. The exhaustion, roller-coaster of emotions, the pain, and the undeniable postpartum belly. Regardless of it all, we are happy for you.
Being a mother will never be easy. Starting from taking care of your newborn and of course, taking care of yourself. It is a struggle for some mothers to get back in shape while taking care of the baby.
One of the main struggles after giving birth is getting rid of that postpartum belly or the so-called mummy tummy. After giving birth, aside from the excitement of being a new mother, most women would still want to regain that sense of self and return to their natural figure after giving birth. And though it is healthy to gain weight during pregnancy, postpartum weight loss is still necessary to maintain good health.
The good thing is there are still ways to get back in shape. We’ll talk more about how to get rid of that postpartum tummy, but first, let’s understand where that extra weight is coming from, as postpartum weight gain is different from regular weight gain.
Where does my weight gain come from?
There is a proper amount of weight that women normally gain during pregnancy. A woman with an average weight may gain 25 to 35 pounds after pregnancy. Women who are underweight before getting pregnant should gain 28 to 40 pounds. And for overweight women, it is from between 15 to 25 pounds. For the first 3 months, the mother should be gaining 2 to 4 pounds. For the rest of the months, she should be gaining around 1 pound a week for the rest of the months.
The weight gain during pregnancy comes from several factors; the baby should weigh around 8 pounds, the placenta is around 2 to 3 pounds, the amniotic fluid is 2 to 3 pounds, the breast tissue is 2 to 3 pounds, the blood supply is around 4 pounds, stored fat for breastfeeding is around 5 to 9 pounds, the larger uterus will gain 2 to 5 pounds, summing to a total of 25 to 35 pounds. That’s why it is very obvious why pregnant women have a hard time walking and moving a lot.
After pregnancy, there will indeed be extra weight left. Aside from the regular pregnancy weight and the factors mentioned above, it is also normal to gain more fat during pregnancy, as pregnant women tend to eat more for their baby. Though this is normal during pregnancy,there can be a lot of health issues caused by the added weight after pregnancy, if not taken care of.
A lot of women become so used to eating an increased amount of food during their pregnancy that, even after giving birth, they fail to reduce their food intake to their usual amount pre-pregnancy. As a result, they end up gaining weight. The excess weight may cause complications like Type II Diabetes.
Postpartum weight gain can increase the risk of cardiovascular complications. Women holding on to excess weight post-pregnancy face a higher risk of getting hypertension and heart attacks.
Pelvic and joint issues
Due to the added weight, issues with the pelvis and the joints may arise, with the body carrying more weight. Women can experience more soreness of the joints and lower back pain if the weight is not managed.
Greater risk of complications during pregnancy
Holding on to the extra weight post-pregnancy will also increase the risk of complications during future pregnancies. The risk of complications include gestational hypertension, gestational diabetes, delivery of infants with high birth weights, and incidence of congenital defects. In addition, future infants will be exposed to a suboptimal in utero environment, and these adverse effects may even extend into adulthood.
Mental Health Issues
Aside from having health consequences, postpartum weight gain may also have mental consequences such as lower self-esteem, unhappiness with one’s appearance, and even postpartum depression. Getting rid of that postpartum tummy and shedding off that postpartum weight can do wonders for your mental health, so it’s important to regain that healthy weight after pregnancy.
Some steps to take to get rid of postpartum tummy
1. Do not rush the process
The process of trying to get rid of the postpartum belly doesn’t have to be a rush. It is not even safe to start too early. Some mothers may think that getting rid of the weight is impossible and may think that there is no chance to get back to their pre-pregnancy shape which causes some mothers to stop trying. Likewise, some mothers start too soon and end up getting injured. It is good to find a balance and to give the body a chance to heal before getting into any heavy exercises. It is important to listen to your body when it is ready and is strong enough to move like it used to.
2. Choosing the right food
It is common knowledge that eating less can help lose weight. But it doesn’t mean that less is good when eating the wrong food. It is better to check on labels, check on calories, and nutrients. The key to losing weight with food is a balanced meal, making sure the food has the right nutrients and the calories that you need. It is important to note that you should not crash-diet after pregnancy, as your body needs the nutrients to heal and to produce breast milk for your child. Choose whole foods instead, and avoid eating junk food.
3. Find a nutritionist
Getting a personal nutritionist can be a lot of help to understand how to balance food right. It can be hard to figure out the right food to eat and at the right portions, as each person is different.
A Nutritionist can help teach you what to eat that is healthy and satisfying while giving you the nutrition you need to maintain a healthy weight and continue breastfeeding. The nutritionist will guide you on how to set a proper daily meal with the right amount of fat, carbs, and protein.
Breastfeeding has a lot of advantages not only for the baby but also for the mother. It can be healthy for the mother’s physical and emotional state for a lot of reasons.
- Faster weight loss
- Fewer urinary tract infections
- Fewer chances of anemia
- Less risk of postpartum depression
- Can support the wellness of body and mind
- Better bonding between the mother and the child
- Lower risk of breast cancer
- Lower risk of ovarian cancer
How can breastfeeding help lose weight?
- Breastfeeding mothers can help burn an average of 500 calories a day. This is because when a mother is breastfeeding, it uses fat cells stored in the body during their pregnancy to fuel milk production and feed the baby.
- Because mothers need to stay conscious of what they eat to have healthy breast milk, it can also help them maintain a healthy weight.
- Mothers who are breastfeeding tend to drink a lot of water because they need to keep their body hydrated to be able to provide milk for their babies. And more water means better metabolism.
5. Regular exercise
Having a daily exercise routine has a lot of benefits. Aside from weight loss, this can also be helpful in social interaction and the mother’s psychological being. This can also become helpful to hasten recovery and assist muscle strength and toning.
But many mothers should be aware of the right exercises they are allowed to take depending on their condition. It will be best to ask their doctor or midwife for guidance. With that said, there can be some minimal exercises that are safe to try:
- Brisk Walking
- Aqua Aerobics
- Lightweight training
- Kegels ( for pelvic floor )
- Squats( for pelvic floor )
- Bridge ( for pelvic floor )
- Split tabletop ( for pelvic floor )
- Bird dog ( for pelvic floor )
6. Seek a circle of treatment
Having people around that can help you through postpartum recovery can be helpful. There are tons of activities to do that can be shared with friends and relatives. There are also organizations open for mothers who are experiencing difficulties in dealing with postpartum issues including weight loss.
For some, it is also essential to seek medical help for proper guidance. Someone that can understand and can identify the issue better, and can give proper treatment.
There is also a support system that can cover and help deal with weight loss issues and has made a lot of successful results.
The DeFato hub is a support system that can get you through the struggle of weight loss. DeFato believes that making gradual changes to a lifestyle is the most successful and sustainable way of weight loss, combined with the Swallowable Weight Loss Balloon.
Lose your postpartum weight for good
There is nothing to be afraid of when it comes to that extra weight. It is normal and common to a lot of women who became mothers. It may be frustrating and cause some conscious moments, but it doesn’t remove the fact that all mothers are beautiful. Beautiful, strong, and loving women.
What is important when it comes to postpartum weight loss is to start slow and to not rush things. Be patient in your goals and trust the process. And remember that you don’t have to do it alone. Weight loss is a journey and like any journey, it’s always better to have people to support you along the way.
It may not be as easy as it seems but you can always start small. And small changes can make a big difference. It can change the way you look and also the way you feel.
If it is necessary to attend any healthcare services, do not be afraid to. There are a lot of professional people who are able to help with postpartum issues and aid in a fast and easy recovery. You can also talk to your friends and family, and they too can provide ample support.
If you would like to find out more services, and understand how we can better help you, contact us here.