Since the beginning of my pregnancy, until my baby turned 1, I was found habitually in front of the mirror desiring to see the ideal version of myself. We all are excited at the beginning of pregnancy enjoying our baby bump and chubby cheeks. But once the baby is out, we are caught in a hurry to somehow get rid of that extra stuff that made us glow as a preggo. What we fail to realize is that the excess weight that we gain during pregnancy is not just the weight of the baby, but is also contributed by:
The placenta- the nourishing center of your baby
The amniotic fluid that cushions your baby and the placenta
The increased breast tissue
The increased blood volume
The grown uterus
The maternal fats, proteins, and other nutrients
So the point here is, that it took 9 months for your body to transform into a place where a new life could begin. Your body has undergone a lot more changes than what just appears externally. Be patient and give some time to your body to heal and recover before you expect a comeback from it.
WHAT TO EXPECT AFTER DELIVERY
Immediately after delivery, you will lose around 4-6 kgs. And 2-3 days later you will be able to lose around 2-2.5 kgs more through extra sweat and urine(the body’s natural way to get rid of extra fluid from the blood and amniotic fluid). The amount of fluid weight that you lose by the end week of delivery would depend on the amount of fluid you retained during pregnancy. However, you will not be able to get back to your pre-pregnancy weight right away. You might even still continue to look pregnant after several weeks or months of delivery, this happens due to stretching of abdominal muscles during pregnancy. In fact, in few women, some of the pregnancy pounch may just stay back while others get their belly just in shape after.
If you’ve been following the new mommy celebrities and envying their quick body transformations.
Here’s a reality check!
These celebrities have experts that guide them since pregnancy for the right diet, exercise regime etc. plus resources like chef’s, trainers, dietitians, nannies etc. make it easier a journey for their transformation. Also, they do not tend to put on much weight during pregnancy than an average woman otherwise does. You may not have all the resources and support that is being provided to them. Their priorities and focus may differ than yours. Their career demands them to stay in shape and being a public figure makes them much more conscious and determined to lose weight quick.
Losing weight drastically in a short span post-delivery, however, is not healthy say, experts.
Some celebs also try crazy diets to get back in shape but that’s not an ideal example that you should follow. The side effects of such diets may not appear soon but may cause gradual irreparable damage to your body, which can affect your immunity, mood, and energy levels etc.
Post delivery the body needs nutrition for healing and recovering. In fact, if you are breastfeeding you would need more calories after delivery than your pregnancy. Cutting down on your intake to lose weight in this phase can backfire on you. Restricting calories and rigorous exercise postpartum can leave you exhausted and can also affect the quality and supply of your breastmilk. Give yourself, your body and most importantly your baby sometimes. Doesn’t mean you need to settle down with the excess weight and do nothing about it, now that you can tag it”pregnancy weight”. But start slowly and be determined and consistent. Gradual weight loss is healthier and sustainable in the long run.
TOOLS FOR POSTPARTUM WEIGHTLOSS
Here are few tools to help you out in this journey of your transition post delivery. Some of these have been followed as traditions while others as suggestions or recommendations from experts. Let's have a look at them:
1)DIET
As mentioned earlier avoid cutting calories until you stop breastfeeding. In fact, make sure you are consuming just enough. The right type of diet will allow you to nourish your body while you try to lose some fat. It will emphasize on increasing the frequency of your meals and keeping the portion sizes smaller. Make sure you hydrate yourself enough at the same time. Try to consume fresh and natural foods as much as possible and avoid packaged/processed ones as they are comparatively high in sugar/sodium/fats etc.
2)EXERCISE
Take it slow. Start with mild exercise when your body is ready. You can start exercising after 6 weeks of delivery. However, you may consult your doctor for a green signal before you begin exercising if it was a C section or complicated delivery. Simple home workouts or few trips near the mart with your baby in a stroller could also help in increasing your activity levels if it's completely zero.
3)ABDOMINAL BINDERS
Postpartum belly wraps/belly binders or simple belly binding cloths are very commonly used in India and abroad. There is a lot of controversy surrounding its benefits. While there is no scientific evidence, it is believed that tying belly post delivery helps in providing stability to the weak abdominal muscles and internal organs and help in reducing fat around the belly. It also aids in maintaining a better posture and relieving back pain. However, care needs to be taken while its use, make sure if you are using one, it is just tight enough and doesn’t make you uncomfortable. If you develop any rashes, itching, discomfort or pain try to avoid its use. Too much pressure from the band can have serious impacts like bleeding, hernia etc. So use with caution.
4)MASSAGE:
Body Massages definitely have many benefits, especially in the postpartum phase. It not just increases blood circulation but also acts as a stress buster by releasing stress hormones. It soothes your tired body and helps in its relaxation. It also releases any lumps or clots in the breast and improves your milk supply. And yes to some extent it helps to reduce the belly fat too.
*Note: You may need to take precaution for body massage postdelivery if you had a c-section, as deep pressure and tapotement can do more harm than good in such cases.
Belly fat deposition, however, takes place due to 3 major factors and so their elimination would also depend on some of these factors:
1)Pregnancy: Pregnancy deposits fat near your mid-waist in order to cushion your growing baby. The more fat you deposit the longer it takes to go away.
2)Hormones: Pregnancy hormones like estrogen tend to increase your fat storage to keep you prepped up for breastfeeding. The pace of your hormonal shift will determine the pace of fat loss post delivery.
3)Genes: Some females tend to store more fats than others during pregnancy. Blame it on the genes. Some of you may have an experience similar to that of your mom due to genetics.
5)BREASTFEEDING
Most of us t have heard about of the importance of breastfeeding. From building a strong immunity to a strong bond between the mother and child. But one of its most amazing benefits is weight loss. Yeah, that’s right, it helps you lose weight. Apparently, breastfeeding burns calories, thereby helping you in maintaining a healthy weight. However, make sure your diet is healthy and nutritious at the same time.
While you are focusing on staying fit postpartum, do not forget to enjoy this beautiful journey.
CHERISH THIS PRECIOUS TIME
Do not rush. Enjoy this phase with your little one. Soon it is going to turn into a memorable time of your life. The bliss that many parents, unfortunately, are unable to experience. You are amongst the blessed ones, so stay grateful. Try to make the most of this time, by trying to bond with your baby. It is observed that Babies development is faster, better and healthier when they spend more time with their mommies. It’s the time they need you the most, be there for them.
Some of you may get back to your pre-pregnancy weight/fitness level while some of you might still be struggling or stuck at some plateau stage. But what we all need to do is feel happy and content irrespective of what stage we are at.
ACCEPT & LOVE YOURSELF
Your pregnancy may have left you with some scars, stretch marks or flabby tummy, however, there is at least one person for whom you are the most beautiful, lovable and perfect one,”your baby”. I had once heard a story of a poor child lost in a kingdom. The king asked his soldiers to hunt for his mother as described by him” She is the most beautiful woman in the kingdom.” When found she turned out to be an average looking dark-skinned female who was at no par with the prettiest women within the kingdom. But it was her child who could see no flaws in her mother and loved her unconditionally. That’s how we all need to see ourselves and love ourselves for what we are and not how we look. Learn to accept and love yourself the way you are before expecting it from others. If you are able to get back in shape postpartum it’s great, if not yet, you are still awesome. Remember life has rewarded you with a great honor”Being a Mom” feel Proud. Stop searching for your pre-pregnancy self, you have grown with time and so has your body. Greet your new version and congratulate yourself for entering the motherhood phase.
Maintaining a healthy lifestyle and being comfortable in your own skin is more important than having a perfect figure.
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