ENJOYING PREGNANCY & LOSE YOUR PREGNANCY FAT

   

In today's blog, we will learn about how to “postpartum fat” because for new moms it’s more challenging. These challenges are not same as reducing traditional weight or reducing some excess pounds. So for that firstly we have to understand the basic difference between the postpartum fat and traditional fat. Let’s understand one by one:

Firstly traditional fat, traditional fat or obesity is defined as a gain in body weight of more than 20% of an individual's optimal body weight—the weight associated with the lowest risk of death, as assessed by characteristics including age, height, and gender. Overweight may then be defined as a 15–20 percent rise over optimal body weight based on these characteristics. However, today's classifications of overweight and obesity are mostly based on height and weight measurements rather than morbidity. The BMI (body mass index) is calculated using these measurements (BMI). This number resembles fatness but is not a direct measure of body fat. It is used to determine if an individual is clinically characterized as obese.

Postpartum fat, excess weight increase and abdominal suspension are the two major (unwanted) alterations in body composition that occur during pregnancy and after childbirth. Many pregnant women might acquire gestational diabetes, which can last long after the baby is born. Insulin resistance remains, making it very easy to put on weight.

It is wrong to treat both in similar way and to reduce them in same way; in this article we will understand how to reduce fat.

1.      Use of abdominal belt: A post-pregnancy belt is a wrap that you wear around your belly after giving birth to support your abdominal organs and muscles. A post-delivery belt will aid in the tightening of loose muscles and the repositioning of the organs.

Ø  You can usually start tying your tummy a few hours after giving birth if you had a normal delivery.

Ø  If you've had a C-section, you should wait until the wound has healed completely before tying your tummy. This could take anywhere from six to eight weeks. If you're ready for a belt or a wrap, consult your doctor.

 

2.      Meal consumption: If you're nursing, your body requires a lot of liquids (about 6-10 glasses each day). Water, milk, and fruit juice are the most common beverages.

 

Ø  Half of your plate should be fruits and veggies. Vitamins and minerals found in fruits and vegetables help you stay healthy. They also include fiber, which aids in the prevention of constipation. Before eating, make sure to wash fruits and vegetables under cold running water and hydrate yourself.

 

Ø  Protein-rich foods include milk, cheese, yoghurt, meat, fish, and legumes. Protein-rich diets are essential for recovering following childbirth and maintaining physical strength. You must eat protein rich foods if you are under the age of 18 or were underweight prior to pregnancy.

Ø  Stop eating junk food and avoid intake of alcohol, caffeine and fish based meal.

 

3.      Toning exercise: Now is the time to integrate a specific belly routine into your fitness plan to get those muscles taut and toned. Strengthening your abs will not only improve your profile, but it will also enhance your circulation and lower your risk of back problems (including postpartum back pain), varicose veins, leg cramps, ankle and foot swelling, and more.

Ø  Walking: Regular exercise after giving birth will strengthen and tone your muscles, aid in labor recovery if you gave birth vaginally, and increase your energy levels so you don't feel as exhausted. It may also assist you in losing weight and improving your fitness.

Ø  Swiss ball hold: This exercise improves stability, posture, and lower back pain, which is very frequent after childbirth. To complete this move, you'll need a stability or exercise ball (get one here).

Ø  Planks: The traditional plank is a great total-body exercise that retrains your core, improves your upper-body muscles, and lifts your glutes. If you had a vaginal delivery with no difficulties, you can do a conventional plank during the first few weeks after giving birth.

 

4.      Yoga and pranayama:  Every new mother's experience with childbirth is unique; the amount of time you should wait before beginning yoga can vary.

Most doctors will tell you that if you had a normal delivery and a natural birth, you can begin doing a mild yoga regimen right immediately. But keep in mind that you should only execute exercises that do not require any excessive movements or positions, but rather incorporate gentle motions and positions.

Then you can do a full variety of pregnancy yoga postures (Padma Sadhana and Surya Namaskar etc.) at home, taking full use of the pregnant hormones that are still present in your body throughout the early stages of postpartum.

           

All tips helps you to tightening your skin and reduce your belly fact in  most simple and efficient manner without any side effects .

 BY 

DR.KOMAL