Giving birth to a new child is amazing – but sometimes you gain unwanted weight. As a new mom you might be eager to slim down, but you need to be careful so you can have a healthy recovery. Understanding best practices to slim down, strengthen your body, gain energy, and provide the right nutrition to your child is crucial after giving birth. Here are 8 nutrition and exercise tips for new moms to reclaim their hot bodies – thanks to The CareVoice, your friendly mobile app for finding the most trusted healthcare in Shanghai.
For new moms in Shanghai, make sure you also read this guide to stay prepared for your child’s medical emergencies.
Supplement your diet with food that makes healthy breast milk.
The food you eat affects your breast milk, and that affects your child’s nutrition. For healthy breast milk eat food high in protein like lean meats, beans, lentils, and seafood. Make sure you balance your diet with fruits and vegetables. You may also want to keep taking vitamins depending on your doctor’s advice. Your diet actually has an impact on the flavor of the breast milk, so changing up the foods you eat will prepare your child to eating different foods.
Be smart about slimming down.
Don’t start slimming down right after giving birth. Let your body recover before starting a regiment. The best time to start slimming down is about two to three months after giving birth. By then menstruation gets back to normal, as does your metabolism. But if you rush your recovery you can cause harm to your body and prevent your body from slimming down. Women who’ve given natural birth can usually start slimming down sooner, while caesarean can slim after three months of solid rest and once their wounds have recovered.
Find out more about postpartum slimming here.
Have small meals often, and make sure your eat enough.
Instead of eating a few big meals, spread your diet across the day and have several small meals. Eat small portions, five to six times a day, and have proteins and carbs in every meal to help with weight loss. To save energy, also cook in bulk – that way you can have a stockpile of healthy food to spread out throughout your day and week.
Eat foods that are best for postpartum weight loss and recovery.
After giving birth you might want to start slimming down right away – but you need to eat foods that are healthy for your body, help you recover, and give you energy. In general, have a diet high in whole grains, lean meats and proteins. Also eat plenty of fruits and vegetables, raw is best. Salmon is also an amazing food to supplement into your diet – if helps prevent postpartum depression by raising your mood and helps develop you baby’s immune system through breastfeeding.
Learn more postpartum nutrition tips from an American-Sino nutritionist.
Get enough sleep.
A new child means you’ll be awake at all hours of the night. For new mothers this means you’ll be a victim of sleep deprivation. While it might be temping to stay awake with caffeine or more sugar, you’ll be a lot better off if you take quick naps. Apart from naps, other ways of getting back lost sleep is going to bed early when your child does and sleeping in shifts so you and your partners both get enough sleep. You can also do sleep-sharing – meaning when your child needs sleep for a couple hours, you take the opportunity to take a nap as well.
Practice exercises that help support your recovery.
There are a lot of exercises you can do that help your recovery, slim you down, and make you stronger. For example you can try abdominal breathing exercises to develop your abdominal muscles and thin your abdomen. There’s also postpartum yoga to help with a weakened pelvic floor, pain in your neck, or fatigue. There are a variety of poses that can help you strengthen any part of your body that became weaker as you gave birth.
Get your free voucher to a prenatal/restorative yoga class here.
Make sure your diet has a lot of fiber and fluids.
If you’re having sleeping problems, one of the causes could be dehydration. Lacking enough fluids will make your more fatigued – so making sure you drink plenty of water is crucial. You should drink at least one glass of water per day, low-fat 1% milk, or 100% fruit juice. Lacking fluids can also lead to constipation. With more liquids also increase your fibers by eating more whole grains, fruits, and vegetables.
Avoid diets and weight loss pills.
You’ve just given birth so give yourself a break. Don’t diet. Make sure you eat the right foods and let your body recover. Some diets will restrict healthy carbohydrates that would actually help your recovery – so make sure to not diet in a way that would harm your body. Don’t take weight loss pills either, as they could affect your energy level and get in the way of breastfeeding. Make sure you get enough nutrients, and it will make your breast milk and child healthier.
Check out this list of rumors about postpartum care to avoid.
The CareVoice is a free, social-based mobile app for finding hospitals, doctors and treatments in China. You can anonymously review you healthcare experiences, and read other reviews to better inform your future decisions. The CareVoice mission is to bring transparency to China’s healthcare, and help its community make better decisions for their healthcare experience.
Download The CareVoice on your Apple or Android device to find hospitals, doctors and treatments that suit you best, and to share your experience with others.