How to get back in shape after postpartum recovery

The most important prerequisite for getting back in shape after childbirth is to confirm that all indicators of the postpartum review are up to standard, especially that there are no problems with the pelvic floor muscles, rectus abdominis, and uterine involution before starting adjustments. There is no need to be PUAed in the so-called "golden period of six months after delivery". People who are fast can return to their pre-pregnancy state in three to five months, and it is normal for people who are slow to take two or three years. There is no such thing as "if you miss it, you will never lose weight again."

There are actually two different views on the pace of postpartum recovery, both online and in clinics. One group believes that hormones have not returned to pre-pregnancy levels within 6 months after childbirth, and the metabolic rate is higher than usual. Taking advantage of this period of time to adjust will be much more efficient. The other group believes that as long as there is no abnormality in one's own metabolism, even if adjustments are started three or four years after childbirth, the ideal state can still be achieved. The difference is just the length of time it takes, and there is not so much "irreversible" anxiety.

Several mothers around me have fallen into the trap of "rushing for the golden period". My best friend's twins weighed only 100 pounds before pregnancy. They weighed 168 pounds when they were born, and they were still 140 pounds after the confinement period. At that time, I saw a blogger saying that if I don't lose weight for half a year, I will never lose weight again. After the confinement period, I started dancing Pamela. As a result, the leakage became more and more serious after a week. I went to review the pelvic floor muscle score, which was only over 30 points, and was scolded by the doctor. Later, she honestly repaired her pelvic floor muscles and rectus abdominis muscles for three months. After all the indicators were up to standard during the 6-month postpartum reexamination, she slowly started to increase her exercise. She would push the baby and walk for 40 minutes after dinner every day. I changed my pig trotter soup from two bowls a day to once a week. At other times, I ate more steamed fish, shrimp and boiled vegetables, and mixed one-third of the staple food with grains. Pure breast milk was not affected. By 10 months postpartum, I had dropped to 102 pounds, which was almost the same as before pregnancy, and my belly was not loose. There is also a friend who had a cesarean section and is prone to obesity. She weighed 130 pounds before pregnancy and weighed 170 pounds when she gave birth. She had low milk production and was weaned 4 months after delivery. There was no golden period at all. She first nursed the incision until it no longer hurts. It was only eight months later that I signed up for a dedicated maternity personal training class and practiced twice a week. I usually brought less food to work and ordered takeout. After a year and a half, I am now at 118 pounds. I am thinner than before pregnancy. My body fat rate has dropped by 5 points. I am in better shape than before giving birth.

Some people have argued with me before that breastfeeding will definitely help you lose weight naturally. I breastfed my baby until he was 1 and a half years old, and I also have friends who breastfed my baby until he was 2 years old. It really depends on the person. Breast milk does consume 300-500 more calories every day. When I just gave birth, my mother made me chicken soup every day, and I gained 2 pounds after confinement. Later, I switched to less oily loofah soup and tomato and egg soup. The amount of milk was not reduced, and I lost 6 pounds in the second month.

My rehabilitator told me a metaphor at the time, and I still remember it to this day. She said that postpartum recovery is like changing the battery of a bulging mobile phone. You have to replace the bad battery first, and then recharge it without problems. If the battery is still broken, you will risk your life and you will only damage the phone. If the separation of the rectus abdominis is still more than 2 fingers, don’t rush to do core exercises such as abdominal crunches and plank support, otherwise the separation will become more and more serious and the belly will not be able to be retracted. There are also those Internet celebrity abdominal belts. You really don’t need to buy too expensive ones. I just got out of bed a week before giving birth. Wearing it once to support the internal organs, but wearing it for a long time will make the core muscles "lazy" and slow down the recovery of the rectus abdominis. I originally bought a medical girdle worth several hundred yuan, but the doctor stopped wearing it after less than a week. Later, I used it to press the baby's crawling pad.

You really don’t need to be too anxious. I have a friend who never deliberately loses weight. She takes care of the baby alone, putting her to bed, playing with her, changing diapers every day, and the baby will naturally lose weight back to her pre-pregnancy weight when she is more than one year old. Everyone’s physique and pace of life are different. Don’t follow the standard schedule on the Internet. The most important thing is that you are comfortable and that the baby’s food ration is not affected.