Ways to get rid of the rumen after childbirth

The rumen after childbirth

Many changes occur in a woman's body after childbirth, especially in the abdominal area, and even if a woman is able to return to her pre-pregnancy weight, she will notice some changes, such as the formation of the rumen. During pregnancy, the abdominal muscles expand, and the body produces some hormones that make the muscle tissue in The abdominal area is more flexible, in order to provide sufficient space for the growth of the child, and the layer of fat stored in the abdomen remains a source from which the mother draws energy during the breastfeeding period and the postpartum recovery phase.

Ways to get rid of the rumen after childbirth

Getting rid of the rumen and obtaining a flat stomach is an additional challenge for the mother after childbirth, but it is necessary to consult a doctor before starting to exercise, or to follow a specific diet to lose weight after childbirth, and it should be noted that returning to the same exercises and lifestyle followed before pregnancy may contribute to Reducing excess weight after childbirth, however, some modifications and exceptions that are appropriate with the stage after childbirth must be taken into account, as it must avoid greatly reducing the calories intake, because the nursing woman’s body needs them, and reducing them may lead to a decrease in milk production.

Also, some women may develop a condition called diastasis recti after childbirth. It is a separation of the lower abdominal muscles, and traditional exercise may exacerbate this problem. Therefore, it is necessary to consult a doctor about exercise or physical therapy programs that can be used to alleviate this condition.

Here are some tips to help women get rid of excess weight and rumen after childbirth:

• Eat healthy and balanced food: It is recommended to avoid harsh and low-calorie diets with the aim of rapid weight loss during the breastfeeding period. Because this may cause a shortage of important nutrients for the woman's body during this period, and it also leads to a decrease in nutrients in breast milk and a decrease in its production as well, as mentioned previously, and in general, a nursing mother needs to increase the calories in her diet by an average of 500 calories more. of non-breastfeeding mothers.

Women are also advised during this period to eat healthy foods rich in fiber such as oats, beans, lentils, grains and seeds, vegetables, and fruits. It is also advised to eat foods that contain protein, as this may enhance the feeling of satiety, which contributes to reducing the calories intake, and thus Weight loss, and the breastfeeding mother is advised to stay away from unhealthy foods such as fast food that contain huge amounts of calories, but do not contain useful and nutritious nutrients, which may cause weight gain instead of losing it.

• Exercising Doctors and specialists are advised to wait at least 6 weeks before starting to exercise after natural childbirth, and to wait for 8 weeks in the event of a cesarean delivery, and after this period has elapsed, it is recommended to start exercising slowly, and increase it gradually, especially if you stop exercising. During pregnancy, as exercise helps burn calories and tighten the abdominal muscles, where light exercise can be started; ^[XNUMX] Such as breathing exercises from the abdomen, which is one of the easy exercises that help to relax the muscles and strengthen the abdominal muscles.^[XNUMX] It is also possible to practice stretching exercises, yoga, walking, and then increase the intensity of the exercises by practicing some other sports such as running, jogging, swimming, or riding a bicycle.

It is worth noting the need to drink large amounts of water before, during, and after exercise, and to stop if you feel any pain, as this may be an indication of exaggeration in exercising.^[XNUMX] In general, it is recommended to consult a doctor or specialist when feeling any pain.

• Breastfeeding: Breastfeeding may contribute to reducing postpartum weight. As breastfeeding mothers consume between 400 to 500 additional calories on a daily basis to produce the appropriate amount of milk that the child needs from birth to 6 months, as feeding the child consumes the fats stored in the mother's body, and therefore breastfeeding usually makes the mother feel hungry.

Despite the different studies on the effect of breastfeeding in reducing postpartum weight, it is always a good choice for the health of the mother and child. One study published in the Journal of Preventive Medicine in 2014 indicated that breastfeeding for at least three months contributed to losing weight. Approximately 1.5 kilograms of the mother’s weight during the 12 months after childbirth compared to non-breastfeeding women, meaning that breastfeeding led to a slight decrease in the weight of the nursing mother.

• Get enough sleep: Breastfeeding mothers often suffer from a lack of rest and sleep after childbirth, but they are advised to take a sufficient amount of sleep. Because lack of sleep may lead to difficulty in getting rid of excess weight, as one of the reviews published in the Journal of Psychosomatic Research in 2014 indicated that sleeping for short periods is associated with maintaining excess weight after childbirth.

What is the time needed to get rid of the rumen after childbirth

Doctors and medical societies recommend that you lose weight after childbirth gradually, and the speed of getting rid of the rumen after childbirth depends on several factors, including genes; It is a factor that cannot be changed, physical activity, prenatal weight and body size, in addition to the rate of weight gained during pregnancy; As the woman whose weight was normal before pregnancy and her weight gain during pregnancy was normal; That is, at a rate ranging from 11 to 16 kilograms, you may need a few months before returning to the weight that it was before pregnancy, and that, of course, while observing the nature of the food and drinks that you consume, but if the woman was overweight before pregnancy, or gained too much weight during The pregnancy period may take up to a year, sometimes to get rid of the weight gained during pregnancy.