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Learn the importance of incorporating postpartum exercise and nutrition plans for postpartum moms.
During pregnancy, your body changes rapidly. These significant changes occur because your body is working hard to take care of the little cutie who’s growing inside you. And while some pregnancy symptoms are expected, others can come from out of the blue.
It is true to say that every woman will have a different pregnancy experience. And along the same lines as pregnancy, each postpartum mom will also experience a different recovery process.
Fast forward, and your bundle of joy is now here with you. You can’t help but stare, having forgotten all you went through to have your sunshine in your arms.
But now postpartum recovery is front and center on your mind and you want to make sure you have the best recovery possible. Focusing on postpartum exercise and a diet plan is your main focus right now. Let’s learn how you can make the most of your postpartum recovery through proper nutrition and postpartum workouts.
Postpartum Exercise
Postpartum weight loss will leave you feeling great and give you the energy you need to nurture your little one. With a perfect postpartum exercise plan, you can heal and recover faster.
The common question always lingering on every new mom’s mind is, “How soon after giving birth can I start thinking about exercise again?” This will depend on how your pregnancy and delivery went.
If you had an uncomplicated pregnancy and normal vaginal delivery, you could start doing light exercises such as walking only a few weeks after giving birth. But your body will most likely need more time if you experienced a complicated pregnancy or underwent a Cesarean section.
But regardless of your pre-pregnancy fitness level, it is always wise to start slowly and let your body be your guide. This is because the structural and hormonal changes during pregnancy do not just disappear as soon as you deliver.
Rapid weight loss after pregnancy likely means you are overdoing it, which can result in incontinence, joint pain, pelvic discomfort and even injury. Therefore, you need to opt for a low-impact workout before you run or do a HIIT workout.
Benefits Of Exercise After Birth
Exercise after giving birth will help you:
- Improve your cardiovascular fitness
- Boost your energy levels
- Achieve losing with excess baby weight over a recommended period of time, particularly when combined with a postpartum diet
- Strengthen and tone your abdominal muscles
A postpartum workout plan will also help you:
- Reduce symptoms of postpartum depression
- Relieve stress
- Promote better sleep
- Lose weight after baby number two
These postpartum exercises will also help prevent incontinence and pelvic organ prolapse in the future.
What Is Postpartum Exercise?
A postpartum exercise routine can include the following:
- Belly Breathing to help re-coordinate your breathing throughout your core
- Pelvic tilt exercises which will help strengthen your pelvic floor muscles
- The “Happy Baby” pose to help loosen tight pelvic floor muscles
- Kegel exercises which will help strengthen your pelvic floor muscles
- Walking which will help improve your cardiovascular fitness while challenging your muscles
While doing your postpartum exercises with baby, you must stay hydrated. And though there is a misconception of lactic acid being produced in your breastmilk due to high-intensity workouts, here are some do’s and dont’s:
- Wear a supportive bra that fits properly
- Do not exercise with full breasts
- Do drink plenty of water
- Stop exercising when you feel pain
- Gradually increase your activity level
- Do not overdo your postpartum exercise
A perfect postpartum workout plan will include at least 150 minutes of moderate-intensity aerobic activity spread throughout a week after pregnancy.
Postpartum Diet Plan
Most postpartum moms wish to lose the baby weight immediately after pregnancy. And yes, it is possible to achieve postpartum weight loss safely by breastfeeding, sticking to a postpartum nutrition plan and exercising.
A postpartum diet will help you lose weight while reducing the risk of long-term weight gain and obesity. It is recommended that you eat a healthy and diverse diet. Therefore, a good diet plan will ensure a wide variety of foods from all food groups.
Your diet plan should focus on filling up on healthy sources of:
- Lean protein such as poultry
- Vegetables
- Fats like avocados, seeds and nuts
- Fiber-rich foods such as whole grains and fruits
- Limiting foods that are high in saturated fats, such as palm oil, coconut oil and red meat
- Restricting foods and drinks that contain added sugars
Caloric intake and appropriate macronutrients will vary depending on your body size, activity level and more. Also, if you have a health condition like diabetes, you may need to follow a different postpartum diet plan to optimize blood sugar control.
Healthy Eating Tips on A Postpartum Diet Plan
If you are breastfeeding, you must remember that the food you eat will help your baby grow strong and healthy. Here are some tips that will ensure you lose the post-baby belly and not deprive your little one:
- Drink plenty of liquids
- Eat your fruits and vegetables
- Eat a variety of foods
- Loose weight safely
- Take prenatal vitamins
- Limit junk foods
If you are breastfeeding, here are foods and liquids that you should avoid:
- Caffeine is a stimulant that passes to your baby through breast milk and can harm their development. Remember that caffeine can also be found in many soft drinks and over-the-counter medicines.
- Alcohol passes to your baby through the breastmilk and can harm your baby’s brain and body development
- Swordfish, shark, king mackerel and tilefish: These types of fish have high levels of toxins called mercury. Mercury is harmful to your baby’s growing brain. If you decide to eat tuna, choose light tuna and eat up to six ounces only per week.
Final Thoughts
If your goal is to lose weight, then eating a healthy postpartum diet and having postpartum exercise is a crucial factor. But remember to allow time for recovery; take it slowly.
And as you begin your postpartum journey, remember that a significant reduction in your carbs may do more harm than good.
Eat a healthy diet, participate in postpartum exercise and breastfeed – soon you will lose the postpartum weight!
and guest post contributor.
This post contains affiliate links. For more information, see my disclosures here.
**It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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