Many women after childbirth continue with a swollen belly, it even seems that they are still pregnant, despite having already had the baby. It is something totally normal, even though it is now fashionable to leave the clinic (as many famous people do) as if they had not been pregnant and marking abs. The womb, after delivery, requires time to return to its normal state. Obviously, care during pregnancy is helpful to facilitate a greater and faster recovery after delivery, but you must be aware that the process is slow. In addition, you should always follow the doctor’s recommendations and do not rush into exercise when it can still be harmful to your health. From a HOWTO, we explain how to deflate the belly after childbirth so you know everything you can do to regain your silhouette.
How long does it take to lower the tummy after childbirth
Many women after giving birth and seeing that they still have their tummy, wonder when they will regain their silhouette. The truth is that it takes time. In general, it is estimated that the uterus takes about 4 weeks to return to normal size. This process is accompanied by the loss of accumulated fluid as a consequence of the inflammation of the cells during pregnancy. And do not forget about the accumulation of fat to feed the baby, which has to burn.
In addition, recovery depends on several factors such as, for example, the number of kilos you have gained during pregnancy and whether or not you do physical activity. And of course, do not forget about genetics, which is the main key. In general, this whole process occurs for several months because, in addition, the firmness and muscle tone of the belly area must be regained. So cheer up now.
Does breastfeeding help you lose weight after childbirth?
Much has been written about breastfeeding and its benefits for the woman and the baby after giving birth. And the truth is that most experts agree that breastfeeding the baby helps to regain the silhouette and deflate the belly.
The key seems to be that breastfeeding helps to burn the fat accumulated because it is needed to feed it. In addition, from clinics such as Sanitas[1] They also point out that the breastfeeding accelerates calorie burning because they are needed for the process of producing milk for the baby.
But the benefits are even greater because it has been proven that the hormone prolactin, which is key for a woman’s body to produce milk, in turn generates contractions in the uterus, which are of great help to reduce its size.
However, this process it is more noticeable in the first kilos that must be lost, being more difficult to remove the last ones because the body always has a kind of reserve to continue producing milk. What if you don’t breastfeed the baby? The key is that you must watch what you eat a lot in order to lose weight and not add more kilos to your body. There is no other.
You may also be interested in How to lose weight while breastfeeding.
When to exercise after delivery
Exercise is beneficial to reduce inflammation of the belly after childbirth and recover the figure faster. However, not all exercises are equally valid nor is it good to start practicing them (even if they are beneficial) the day after having the baby.
In fact, it is absolutely important that, before you start exercising, consult with the doctor to find out if your body is ready and whether or not there would be contraindications. In general, it is estimated that to do impactful exercises such as running, dancing or lifting weights in the gym, they must pass about 6 weeks, as recommended by MedlinePlus[2], the United States National Library of Medicine.
Exercises to lower your belly after childbirth
The exercise that must be done is a combination of aerobic activity, to burn the accumulated calories and fat, and toning to regain the muscles and firmness of the abdomen. For example, you can start with aerobic exercises such as:
- Walk or stroll
- To run
- Aérobic, acquaérobic or similar
- Zumba
- Dance
To tone and reduce inflammation of the belly, a specific table must be made that is focused on the needs of that area to regain muscle tone, including the pelvic floor. For example, Hipopressive abs. You can also practice yoga and Pilates, but always in the modalities that are specific for postpartum.
Diet to reduce inflammation of the postpartum belly
The diet, even if you are breastfeeding the baby, must be monitored to lose the extra kilos and not to accumulate more fat. However, if you are breastfeeding, it is best to postpone strict diets because you could stop producing milk. Thus, it is recommended to wait approximately 6 months.
Mothers who do not breastfeed the baby are also good to wait before starting a diet because they need to recover from all the effort involved in childbirth and for the hormones to settle more. In this case, it may be enough to wait a couple of weeks before starting the diet.
In both cases, it is always advisable to reduce your intake of calories and processed foods rich in unhealthy fats and sugars. Rather, it must prioritize the intake of:
- Fruits
- Vegetables
- Fiber
- Drink 2 liters of water a day
With these tips on how to reduce inflammation of the belly after childbirth, we hope in a HOW TO have introduced you to the three key pillars so that you can recover your silhouette quickly and also healthy. Don’t forget to always check with your doctor because any decision you make can affect you and your baby. You may also be interested in Tricks to lower the abdomen after childbirth.
This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to How to reduce inflammation of the belly after childbirth, we recommend that you enter our Family Health category.
References
- Sanitas. Tips to lose your belly after childbirth. Available at: https://www.sanitas.es/sanitas/seguros/es/particulares/biblioteca-de-salud/embarazo-maternidad/posparto/perder-barriga-postparto.html
- Medline Plus. Discharge after vaginal delivery. Available at: https://medlineplus.gov/spanish/ency/patientinstructions/000628.htm