Women who have just given birth often struggle with postpartum weight gain. However, after giving birth, the body is weak and lacking in nutrients, making it difficult to engage in intense exercise or control diet. So, what can postpartum women do to overcome the challenge of weight gain? Below are some of the best methods for postpartum weight loss.
Engage in Aerobic Exercises
The simplest and most effective way to lose weight after childbirth is to engage in aerobic exercises that target the abdominal muscles. During the growth and development of the baby in the womb, the abdominal muscles are excessively stretched and elongated, resulting in a significant decrease in muscle elasticity and severe relaxation of the abdominal muscles. Without exercise, the elasticity of the abdominal muscles cannot be restored. Here are a few simple and effective exercises:
1. Lie on your back on the bed with your knees bent, feet flat on the bed, and place your hands on your abdomen. Take deep breaths.
2. Lie on your back on the bed with your hands behind your head. Lift your chest slightly and move your legs up and down alternately. Start with small movements and gradually increase the intensity and speed. Repeat this exercise 50 times.
3. Lie on your back on the bed and grip the bed rail with both hands. Lift both legs straight up without bending the knees, with toes pointing upwards. Try to make a 90-degree angle between the legs and the body. Pause for a moment, then lower your legs and repeat this exercise until you feel a burning sensation in your abdomen.
4. Place both hands on either side of your body and support yourself with the bed. Bend your knees, with the soles of your feet pushing against the bed. Lift your buttocks as high as possible and hold the position for 4 seconds before lowering it. Take a rest and continue.
5. Stand by the side of the bed, hold onto the bed with both hands, and step back with both feet. Keep your body in a straight line, bend your forearms, and lower your body. Hold for two to three seconds, then straighten your forearms and lift your body up. Repeat this exercise 5 to 15 times.
Modify Diet for Weight Loss
Postpartum weight loss should be gradual and continuous. Combining diet and exercise is the key to a successful weight loss plan. Most of the nutrients consumed by a new mother are transferred to the baby through breast milk, so excess calories are not accumulated in the mother's body. There is no need for strict control over food selection, just avoid fried and high-fat foods, and reduce sugar intake.
Postpartum women should drink plenty of water, have an adequate amount of soup, and consume more vegetables and fruits. Natural foods and increased dietary fiber intake can promote regular bowel movements and satiety.
It is recommended to eat smaller meals more frequently, with 4 to 6 meals per day. Between meals, you can have a piece of fruit and a cup of yogurt.
Practice Yoga for Weight Loss
Candle Pose
Lie on your back, bring your knees towards your chest, interlace your fingers behind your head, and inhale. Exhale as you extend your legs towards the ceiling, pressing your lower back against the yoga mat. Pull your belly button towards your spine, keeping it as close to the mat as possible. Hold this position for a few seconds. Exhale as you slowly lower your legs back to the ground. This pose helps strengthen the abdominal and leg muscles.
Supine Twist Pose
Lie on your back, bring your knees towards your chest, and extend your arms out to the sides at shoulder height, palms facing down. Inhale and exhale as you slowly lower both knees to the right side, trying to touch the ground with your knees while keeping your left hip on the mat. Turn your head to the left, looking towards your left hand, and keep both shoulders grounded on the mat. Hold this pose for 5 to 8 breaths. Inhale as you slowly bring your head and knees back to the starting position, then repeat the same movement to the opposite side. This pose helps relieve tension in the lower back and improves spinal flexibility.
Spinal Twist Pose
Sit on the yoga mat with your legs extended in front of you. Bend your left leg, bringing your left foot close to your perineum. Bend your right leg and place your right foot on your left thigh. If this sitting position is uncomfortable, you can place your right foot on the ground in front of your left foot. Place your left hand on your right knee, inhale, and lift your chest. Exhale as you twist your torso to the right, bringing your right shoulder back and keeping your left shoulder as close to the front as possible. Look towards your right shoulder, close your eyes, and hold this pose for 8 breaths. Exhale as you slowly return to the starting position, relax your legs, and shake them. This pose increases spinal flexibility, helps reduce waist size, and massages the internal organs.
Bridge Pose
Extend your legs in front of you, hold onto your ankles, lift your chest, and inhale. Exhale as you lift both feet off the ground, creating a "V" shape with your body. Alternatively, you can hold onto your feet or big toes. If you can't reach your feet, you can place your hands under your knees and interlace your fingers. This pose strengthens the abdominal muscles.
