Monday December 9, 2019

5 Healthy Ways To Get Back In Shape After Pregnancy

The number of calories your body burns depend largely on what you eat, so it’s sensible to fuel your body with healthy food

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Protein responsible for postpartum depression in pregnancy found
Protein responsible for postpartum depression in pregnancy found. IANS
  • Getting back in shape after pregnancy can be tough for new moms
  • However, there are few tips which can help you get back in shape after pregnancy
  • These tips are easy and highly effective

Losing baby weight and getting back in shape after delivery is a hot topic. Most moms pack on extra pounds during pregnancy and want to drop them as fast as possible. However, don’t be too hard on yourself and don’t stick to all those crash diets. Follow these tips, and you will be able to get rid of excess weight without harm to your health.

Losing weight after pregnancy is not as tough as you may think it is.. Pixabay.
Losing weight after delivery is not as tough as you may think it is. Pixabay.

Breastfeed If You Can

It’s true that breastfeeding burns about 400-500 extra calories a day. Even if you just sit comfortably on your couch and feed your newborn baby, you will still lose some weight.

Sleep Well

Take a nap every time your baby does, laundry or dishwashing should be damned. Extra sleep reduces stress hormones and keeps your energy levels up.

Also Read: Smoking during pregnancy linked to asthma severity in kids

Eat Smart

The number of calories your body burns depend largely on what you eat, so it’s sensible to fuel your body with healthy food. Choose foods packed with lean protein, whole grains, and healthy fats. Include foods that are rich in calcium, omega-3 fatty acids, fibre, and protein into your diet. And cut down junk food. Try to keep your portions smaller and eat 5-6 meals in a day. If you often feel super hungry (yeah, that often happens with new moms) but don’t have time to eat a full portion, stock up on healthy snacks like cut vegetables, whole-grain crackers, nuts, fruit, and yoghurts. Also, drink at least 8-10 glasses of water per day. This will help you flush out toxins from your body and boost metabolism.

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It is important to eat smartly after childbirth to avoid weight gain. Pixabay

Exercise!

Exercises are great stress-busters! Long gone are those years when doctors kept women physically restricted after pregnancy. Six weeks after delivery are quite enough for your body to heal. Start with gentle 20-min workouts. Focus on basic exercises like stretching, jogging, swimming, or doing aerobics. A waist trimmer can come in great use since it will help you not only sweat out more calories but cinch you post-pregnant belly as well. If you don’t know what model to choose, we have prepared this waist trainers review for you. Yet, if you don’t have time to hit the gym, you can do weight exercises with your baby at home. For example, you can hold your little one close to your chest and do some lunges. However, it’s always sensible to take your doctor’s approval first.

There are a set of exercises which women can use after their pregnancy to reduce the excess fat. Pixabay
There are a set of exercises which women can do to reduce the excess fat. Pixabay

Move it, Move it!

If you are too sleep-deprived and can’t even think about exercising, start to walk more during your strolls. Walk a little farther every next day. It’s a great cardio workout. Also, you can start your day with dancing. It will not only improve your morning mood but also help you burn those extra calories.You and your baby will definitely have a great fun. To stay motivated during your way to a slimmer body, don’t buy new clothes! Instead, try to fit into your pre-pregnancy garments. You can even keep your sexy dresses at the front of your wardrobe. Work harder towards your goal and the results will come soon.

  • BeFitMom

    Bad advice. Due to ligament laxity, which can last up to 6 mos. postpartum, jogging is high risk after pregnancy.
    Step one for new moms is to rebuild their core strength and stability, with special pp rehab moves, then transition to traditional exercises.
    Google BeFit-Mom to find out how to rehab safely.

Next Story

Most Pregnant Women Depend on Their Mothers For Guidance: Study

The researchers performed in-depth interviews with pregnant women and their mothers while following the pregnant women for nine months

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Pregnant Women
The study also found that Pregnant Women with higher education still found a great value in what their mothers could tell them about how their bodies would be changing and were a valuable source for details related to their familial or genetic inheritance -- information that only their mothers could contribute. Pixabay

Most Pregnant Women still rely on their mothers for emotional support and guidance — many weighing mother’s advice as equal to or even over medical recommendation, a new study suggests.

For the study, published in the journal Reproduction, the research team from University of Cincinnati, investigated the complexities within mother-daughter dynamics during pregnancy in relation to potentially harmful advice from many pregnancy guidebooks, looking specifically at the emotional and health care risks to certain groups.

The researchers performed in-depth interviews with pregnant women and their mothers while following the pregnant women for nine months.

“I found that most pregnancy self-help books, best known for their month-by-month guidance on fetal development and lifestyle coaching, are also empathic about following medical advice exclusively over what they consider the outdated advice of a mother or friend,” said study researcher Danielle Bessett from University of Cincinnati.

“This advice is limited and can result in an increased level of stress and discomfort for some soon-to-be moms,” Bessett added.

While looking at two groups — pregnant women with at least a bachelor’s degree and women with no college or higher education — Bessett found that all pregnant women took steps to have a healthy pregnancy.

But while the researcher identified a pervasive link to a mother’s influence on her daughter’s health and well-being in both groups, it was especially strong for minorities and women with less than a college degree who had little trust in their medical personnel.

Women with higher education engaged with their mothers in ways much more similar to how they are framed in common self-help books.

“Self-help books are giving us a really terrible picture of soon-to-be grandmothers that pregnant women themselves don’t really fully endorse regardless of who they are,” said Bessett.

“I argue that books are strictly endorsing medical guidance exclusively and that’s not the only place where women are getting their information,” Besset added.

 

Pregnant Women
Most Pregnant Women still rely on their mothers for emotional support and guidance — many weighing mother’s advice as equal to or even over medical recommendation, a new study suggests. Pixabay

While highly educated women engaged with their mothers in a more limited way, women with lower education engaged with their mothers more in-depth about everything and ranked their mothers as the most valuable source of information, the study said.

ALSO READ: Marine Animals Can Help Humans Monitor Oceans: Study

The study also found that women with higher education still found a great value in what their mothers could tell them about how their bodies would be changing and were a valuable source for details related to their familial or genetic inheritance — information that only their mothers could contribute.

“One of the most distinctive differences between the two groups showed how much more women with higher education valued how scientific information and modern technology could contribute to a healthy pregnancy,” said Bessett. (IANS)