Many women which some of them are charlotte London escorts find themselves concerned about how their body will recover after pregnancy. The truth is that, as long as you put in a little work, you’ll have a good time seeing your figure return to its previous form! In this post we’re going to go through what you can expect physically post-pregnancy and the steps that will help your body bounce back faster.
In order to achieve a healthy physique, it’s important to first address some mental aspects of the matter. Once you’ve accepted the new shape of your body and adjusted psychologically for this change, it’s time to get on top of some physical aspects. Your body will be undergoing some major changes during breastfeeding, so try to get in shape before you become pregnant. Here are some quick tips on how to bounce back faster (we’ll get into more detail below):
Eating right. You’ll need the right nutrients for the increased demands of your body during pregnancy, lactation and even when trying to conceive again; also make sure you’re getting enough iron. We recommend that you increase you intake of calcium (take supplements or put calcium-fortified foods like yogurt* in your diet), iodine (you can take kelp tablets) and vitamins A, B1, B2, B6, C and E; also increase your water intake by drinking about 2 litres per day. If you’re breastfeeding, your intake of iron should be increased during the first 4 months.
Drinking enough water. You need to drink at least 2 litres of water per day, even if you’re breastfeeding! Your body needs extra water levels to help maintain its functioning and this is especially important during pregnancy, lactation and breastfeeding.
Exercising. Regular exercise helps keep your body in shape after birth; it also helps you to conceive again faster (especially if your body is not broken down by pregnancy). It’s also great for both mental and physical health (and it will definitely make you look better). Make sure that you get more than 5 minutes of activity every day and that you include some resistance training, such as weightlifting. You can do this at home with free weights and workouts you can find on the internet; just be careful not to overdo it! A short walk also helps.
Eating for two. Not only will your body have to cope with the demanding process of feeding a baby, but you’ll also have to put on extra weight-so eat enough calories each day, during pregnancy and breastfeeding! Your diet should consist of at least 2500 kcals per day during these three months (and don’t forget your calcium intake!). After this time, cut back on the calories to match your needs. Your daily diet consists of about 3000 kcals, 4-6 servings of fruits and vegetables, lean meat and fish. You’ll also need to increase your water intake by drinking at least 2 litres per day.
Strengthen your core. After the birth of your baby, you’re going to notice that you’re weak in some areas; it’s important that this weakness is rectified as soon as possible. Do exercises that strengthen your abdominal muscles (lower back, obliques) with sit-ups or abdominal crunches. And try to avoid lifting any heavy objects for a few months after the birth of your baby, since it will put pressure on your back.
Postpartum running challenge. If you’re a runner, you might want to start this challenge as soon as you can after you’ve given birth. If your doctor gives the go-ahead, increase the duration of your runs every week until you are able to run 5k without any difficulty. This will not only help you get back into shape faster, but it’ll also be good for your mental health.
Breastfeeding immediately after delivery can be painful, especially if the baby latches on incorrectly. It’s important that you try to breastfeed ‘like a professional’, since it will help both of you gain confidence in the process. Your breasts might leak milk for a couple of days after birth; this is normal and will subside in a couple of days.