Weight loss after pregnancy: why fitness influencers are probably "upside down"

Weight loss after pregnancy: why fitness influencers are probably "upside down"

With the idea to control the weight of your baby after the birth, the joy of pregnancy arises with concern.

If you believe what you see on Instagram, worrying about weight loss after pregnancy is pointless.

Celebrities and their public factors are sometimes upside down in terms of pre-pregnancy height.

39 hours later I lost 11 kg after the birth of our little girl

Just 5 days after smuggling her and the newborn to the maternity ward, S posted her violent abdominal photo to @sarahs_deke. (She also mentions that she has lost 8 kg of the 10 kg she took during her pregnancy in five days).

Or PT Carly Rowena, who showed this beautiful picture of a four-week autopsy. "I remember that in the middle of the hospital I got 13kg of fiber from my pregnancy, but I lost 11kg 39 hours later after I lost our little girl," he said.

But to what extent are these publications realistic? According to NHS, the average woman increases by 10 to 12.5 kg during pregnancy, and if the standards for a healthy weight loss are met (for example, do not lose more than 1.5 lbs per week)) lasting between 15 and 20 weeks is going to lose. But who should (or should) count? First and foremost, you must enjoy the first days and weeks with your baby, do not stop seeing dandruff, or compete with #PostPartBody on Instagram.

So what is the answer? Are these women superhuman on Instagram? What is the secret of running back? Can you lay the foundation before and during your pregnancy? Or do you just paint a false picture of reality?

We asked experts and influencers to find out the truth about why women appear "late" on Instagram in the weeks following delivery.

Why do women gain weight during pregnancy?

First, it helps to know why women gain weight during pregnancy.

Obviously, there are some: you have some people in your stomach, yes, a little bit of weight will be an extra baby.

However, after the birth of your baby, your body also stores fat for milk production. There are also extra fluids to help the circulation, placenta and amniotic fluid. This is partly due to the fact that most of the weight occurs during pregnancy after 20 weeks.

Weight gain is very important for any pregnancy and of course. If you earn too little or too much, you and your unborn child may be at risk for health problems. That's why it's so important to follow the previous NHS guidelines and to listen to your healthcare professionals.

Why do some women lose weight faster after birth than others?

Why do some women usually lose weight very quickly? We are all different, that's why.

This kind of focus on weight loss makes me lose my mind about mental health. Rowena

Distribution methods, associated complications, such as when you breastfeed (FYI, burns 200 to 500 extra calories per day), as well as stress, nutrition, support networks and the number of Chinese take-out / chocolate shops Short distance to weight loss after childbirth Home Play your role in the determination.

And the genetics. "If you have problems losing weight before pregnancy, it will probably take a little longer after pregnancy," says Charlie Lander, founder of Burps & Burps. Genetics Your uterus and other organs contract very quickly after birth. It has nothing to do with it, but unfortunately plays an important role. Her genetics do not change just because she was a baby. So, look at how another mom followed her on Instagram and is pregnant. There are many slender women who do not necessarily lead a healthy life and "come back" after birth, it is only their genetics that plays and their body's response during pregnancy. "

One thing is for sure: very fast weight loss after birth can be complicated. This can reduce the amount of milk produced, or limit the nutrients in your breast milk, and may give you less energy when you need it most.

"Mothers should use postnatal time to fill their bodies with the nutrients needed to rebuild postpartum and produce high quality milk for their newborns," said pediatrician Dr. Tamara Bugembe. "This is a crucial moment for the development of the baby's brain as new connections form." The content and quality of breast milk are therefore essential.

The average women weigh 5 kg more than six months after the birth of their child. Midwives generally recommend that most mothers lose weight three months after birth, with the goal of regaining weight before pregnancy after 12 months. "

What role does exercise during pregnancy play in weight loss after birth?

"Sport is my career and my passion, so I knew that I would keep moving during my pregnancy, although I did not always want that," says Rowena. "And I had a lot of violent reactions because of that, walking for an hour with my dog ​​every day and going to my CrossFit box three to five times a week, gradually reducing the intensity to 75%, and eliminating plyometric movements or impacting abdominal sports It has never been a matter of weight or height to me, but of mental health and long and comfortable life, and I am so grateful that I continued to train during my pregnancy because it is now much easier to get back to normal here. "

#avertissement. 75% are pretty intense; Other coaches recommend reducing the intensity to 60-70% of your previous sessions and continuing adjustments and intensity reductions. Also, rest between sets as your rooms progress

The training during pregnancy is personal. Listen to how your body feels

Rowena is not the only one that promotes physical activity during pregnancy.

Dr. Bugembe lists the benefits:

Help with weight loss

Improves sleep

It helps to balance the mood.

Reduces the risk of postnatal depression

Yes, weight loss. "Women who train before and during pregnancy and at the same time maintain sufficient muscle mass will not have lost everything in the weeks of recovery after birth," says Launder. "This increase in muscle mass not only leads to increased metabolism, which facilitates weight loss, but also facilitates the resumption of training after your return, because you have the body awareness and the general ability to use your muscles in support of your postpartum body.

Stay active during pregnancy is a birth and later. Rosie Stockley, PT and founder of the MAMAWELL postnatal training method. "It's not a good idea to start something new, so do what you know and like.The intensity of his training does not depend on how quickly he" recovers "(if that's his goal, which means This is not the case for many women.) High intensity exercises can be very harmful if they are poorly performed and have a negative impact on the pelvic floor.

How realistic is it to save after birth, as in social networks?

You guess it. As with other photos of weight loss / body transformation, what you see on social media is often a filtered view of the norm.

"In general, social networks are not an exact representation of real life and I think it's really important to keep an account on this account," Stockley said. For most women, childbirth is neither realistic nor inadvisable. The body adapts for nine months to carry and give birth to the baby and takes time to regain its previous state. «»

The intensity of your training does not depend on your recovery speed.

According to Aroosha Nekonam, the Ultimate Performance personal trainer, it only takes six weeks for the uterus to contract after birth. Then there are enlarged, spasmodic breasts and other changes that the body undergoes. "Women should be kind to themselves after birth and not feel the pressure of losing weight too quickly, which can lead to physical and emotional problems."

But what about messages from @Sarahs_Day and Rowena?

"As I turned around, my body is now completely different," says Rowena. `` My breasts are crooked, my hips and my ribs are against and I doubt that my belly button is back in a moment. It's difficult for me to stay in shape to make my return to work easier, and I think it's important to say that it's not always easy to follow a routine that requires great determination. Weight loss in mental health and support during the fourth quarter is a priority. «»

5 tips to avoid stimulus positions in society:

1. "If you are an unstable person on social media, you can scan your baby numerically a few weeks after birth to get a vision.

2. "Surround yourself with real people who can be honest and real and with whom you can discuss their own experiences and challenges at similar stages."

3. Consider this as an incentive. I think everyone can return to the form and health they are proud of, but we must not emphasize the speed with which they can succeed. Weight loss after pregnancy should be maintained by specifying these storage routines. '

. Remember that celebrities or influencers often seek the help of nutritionists, coaches and housewives who work for public or personal well-being brands, or earn a lot of money from your program. It is easy to return to resources or time dedicated to public health. Good luck

5. Enjoy, just enjoy your child. A body that has done incredible things to feed, feed and protect your baby. You must stay healthy and stay healthy. Biggemby

What is the healthy way to lose weight after birth?

For most women, including postpartum mothers, weight loss rates range from 0.5 to 1 kg per week (excluding the initial drop in fluid loss and fruit vesicles).

Remember that you only know when you are ready to go to the gym, but if you do, it is important to get your doctor's permission beforehand. Simplify your training: your body may be tired, allowing you to relax and recover not only during the sessions, but also during the sessions.

But do you really want to answer that question? What does the movement look like after birth? We ask the experts.

Your step-by-step guide to losing weight after birth. 1. Let yourself be educated.

Stokely says: 'Read the changes in your body. Diastasis of recti, changes in the pelvic floor and hormones. In this way, you will better understand what your body needs during training. '

2. Focus on the diet.

"Eat a nutritious diet, think of many proteins, healthy fats for hormonal health and good carbohydrates for your energy." Restrict highly processed "processed" foods, "says Nutnam. And don't forget to add moisture.

3. Change HIIT to NEAT

"NEAT is largely ignored, but it is a powerful fat reduction tool," says Nikon. Standards This means the thermogenesis of non-sport activity, and is the total amount of calories that it disables. Staying active throughout the day can have a great impact on energy consumption. So, to lose weight, you must exercise for 60 minutes in the gym and then rest all day. Take 10,000 steps every day. '

And look at your cause.

"I recommend a combination of stability and training of the pelvic floor and core," says Stockley. Does this include weight training, as well as muscle strength and tone, to promote beneficial physical work that can increase energy and improve fitness levels? Plan your pelvic floor exercises every day. '

5. Listen to your body.

"Pay attention to your energy and fatigue," says Stockley. "If you sleep well, for example, you can sweat after training. A relaxing yoga routine may be more than necessary. A new baby is eliminated and you have to be physically fit." It works better You have to make it strong and independent. Exercise is very beneficial, when it ends mentally. '

6. From breakfast to breakfast.

"Breastfeeding requires controlling these extra fat stores to provide more energy to the body." Keep in mind that, instead of chocolate bars and cookies, you have healthy breastfeeding snacks that are easy to eat for breakfast. This way, you will be less fat every time you stop breastfeeding. '

7. Slim for the right reasons.

"I love my body more than ever and my perceptions of beauty have changed," says Rowena. "It all depends on what I think about what the female body can do now, I don't care about the abdominal muscles or the flat stomach, but my goal is to become a bad mother for my