4 Ways to Lose Postpartum Fat and Common Mistakes Doing So

Getting back to your pre-pregnancy body is a common goal for new moms. The first 6 to 12 months after giving birth are very important for losing weight. If you don't return to your pre-pregnancy weight within this time, it might lead to long-term weight gain. 

Don't worry too much. Most moms naturally lose about 5.9 kilograms (around 12 pounds) after giving birth. Using the right methods during this period can help you regain your shape.

Effective Postpartum Weight Loss Methods

1. Gradual Weight Loss

Try to lose about 0.5 kilograms per week. The best way is to control your diet and exercise. Breastfeeding also helps.

2. Exercise

Exercise helps with weight loss. It burns calories, strengthens bones and muscles, and helps you sleep better. If you exercised during pregnancy and had an easy vaginal delivery, you can start light exercise soon after birth. If you had a C-section or a difficult delivery, ask your doctor first. Start slowly and increase exercise over time to avoid injury.

3. Healthy Diet

Eating the right foods is very important. Control how many calories you eat while making sure you get enough nutrition. Eat high-protein and high-fiber foods, and avoid too much sugar and fat.

4. Breastfeeding

Breastfeeding burns an extra 200-500 calories a day (about the same as a chicken sandwich), which helps with weight loss.

Common Postpartum Weight Loss Mistakes

Mistake 1: Overeating Because of Breastfeeding

While breastfeeding helps with weight loss, eating too much can make you gain weight. Even healthy foods can cause weight gain if you eat too much. Focus on a balanced diet with lots of fruits and vegetables.

Mistake 2: Only Focusing on Losing Fat

Your main goal after giving birth should be recovery, not just losing fat. Specific exercises, like Kegel exercises, help with recovery of the vaginal and pelvic muscles. Yoga and Pilates are also good choices.

Mistake 3: Extreme Dieting

Dieting can cause quick weight loss but often results in losing water and muscle, not fat. This can cause rapid weight gain once you start eating normally again. Extreme dieting can also harm your health, which is especially bad when you need energy to care for your baby. Avoid extreme diets and ensure you get balanced nutrition.