Giving birth changes a woman's body in various ways. One of these changes allows mothers to breastfeed their babies, which is often a welcome bonding experience between the two.  Then there are changes that new mothers want to fix. One such change is weight gain, especially belly fat.  So, new mothers start their quest with an exercise plan, proper diet, and they even add yoga to the mix.  Some products have been created to aid a new mother's recovery after childbirth. An example of this is the postpartum pregnancy belt and wrap, which has been known to reduce pain and swelling, improve posture and promote recovery.

Before you purchase these products, consult your doctor or an expert.  Some of these products tend to have side effects. Also, remember that you have to let your c-section incision heal before you try to put on the post-pregnancy belt.  It usually takes around 1-2 months for the healing to complete, but the pain will continue for a while.  You can start using such maternity products after you have considered all these things.

Our guide will help direct you to the proper diet plan, yoga asanas, and exercises. You can tailor your recovery plan by choosing what works for you. Some find it hard to exercise and would like to practice yoga instead. For others, it is the other way around. There are only two rules: Be realistic and Don't be hard on yourself.

Diet Tips for New Mothers:

No More Sugar Or Refined Carbs:

We understand that motherhood can be a bit frustrating, but don't give in to the temptation of the temporary pleasures offered by refined carbs and sugar. They might make you feel a bit better, but they'll affect your weight loss goals negatively. Avoid food items such as white flour, cakes, pastries, biscuits, fruit juices, or any sugary drinks. 

Be Realistic About Your Weight Loss Goals:

Some celebrities may make it look easy, but it is not. And although the natural process of uterus and stomach reduction takes at least six months, it might not always get you the desired results. Based on how much weight you have gained during the pregnancy, you should expect to lose at least 4-5 kgs over the next two years. And if that speed doesn't work for you, you can get on a healthy eating and exercise plan. Let a nutritionist guide you in this journey.

Counting Calories: Should You Or Shouldn't You?

Counting calories is unnecessary for those who have seen progress in their goals by eating intuitively. Others can start monitoring their calorie intake. It will help you figure out why your eating plan hasn't been working. Furthermore, you will also rest easy knowing that you are eating the required calories daily, providing you energy to get through the day.

You can use calorie counter websites or apps such as MyFitnessPal, HealthifyMe, Fooducate, and Fitbit, to monitor your calorie intake.

Get on a fiber-rich diet:

Studies have shown that foods high in fibre have aided weight loss. So, prepare a fibre-rich diet plan. Add vegetables and healthy grains to your diet. Based on Healthlines’ list of 22 high fibre foods, Strawberries, Pear, Avocado, Apples, Raspberries, Carrots, Bananas, Broccoli, Brussel sprouts, artichoke, lentils, and Kidney beans are loaded with fibre and nutrients that your body needs.

Add some healthy proteins to the mix:

According to research published in the American Journal of Clinical Nutrition, proteins can boost metabolism. Furthermore, it is also known to reduce a person's appetite, leading to reduced calorie intake. Legumes, Lean meats, eggs, nuts, and dairy products are protein-rich foods.

Replace unhealthy snacks with healthy alternatives:

We understand that it can be trying to stick to a diet. Sometimes, you might want to have a snack. Instead of eating junk food, you can stock up on some healthy snacks. So, the next time, whenever the mood strikes, you can eat some dry fruits or greek yoghurt rather than a bag of chips.  You can also try other quick snack options include string cheese, spiced nuts, homemade granola, salads, hummus, and air-popped popcorn.

Focus your mind and body with Yoga:

Yoga postures often look simple, but they are difficult to achieve. New mothers are advised to avoid Yoga Postures at least six months after the birth. Once the recommended period is over, you can check whether or not you can sit comfortably. It is a pose essential for several yoga asanas.

Postnatal Yoga can speed up your recovery after a c-section. It helps relieve the physical pain that comes with the c-section and keeps the mind calm, giving you the energy to keep up with the day.

Pranayam:

It is known to strengthen your abdomen muscles.

Step 1: Sit in a comfortable position.

Step 2: Breathe in (inhale) through your nose.

Step 3: Slowly breath out (exhale) through your nose, keep your lips sealed, throat constricted.

Step 4: Continue Step 2 and Step 3 for at least 5 minutes.

Once you get comfortable with the yoga asana, you can increase the time from 5 to 10-15 minutes. It is one of the few ways to practise pranayama. You can try a few others by referring to Wikihow's Pranayama Guide.

Bhujangasana (Cobra Pose): 

Similar to Pranayama, Bhujangasana also helps tighten your abdomen muscles.

Step 1: Lie down flat on your stomach on the mat or any comfortable level surface.

Step 2: Keep your feet together and spread your hands in the front. Also, keep your elbow aligned with your rib cage.

Step 3: Close your eyes. And as you slowly inhale, lift your trunk and head, supported by your palms. Hold the position for 4-5 seconds.

Step 4: Now, exhale and gently lie back down on the floor or mat. Open your eyes.

Although these steps might seem simple, people often make mistakes that can be painful. To avoid making such mistakes, refer to the Bhujangasana Guide.

Marjariasana (Cat pose):

With this pose, you stretch your abdominal and back muscles, which positively affects weight loss, improves spinal movement and improves digestion.

Step 1: Sit in Vajrasana. You have to sit down on your knees, your legs tucked in beneath your bottom. Your feet should be facing upward. Put your hands on your knees. Maintain Vajrasana. 

Step 2: Now stand on your knees, lean forward and place your hands on the mat, palms down.

Step 3: Align your hands with the knees. This step is the starting position of Marjariasana.

Step 4: Breathe in and gently lift your head upward and lower your spine. Hold the position and breath for 3 seconds.

Step 5: As you exhale, lower your head between your arms, hovering between them. Now, stretch your spine upwards. Your hands and knees will continue touching the ground. Hold this pose for 3 seconds, and then relax.

For details on how to do this pose effectively, refer to the Marjariasana Guide.

You can also try asanas such as Gomukhasana, Viparita Karani, Trikonasana, and Kumbhakasana. They'll speed up your recovery process.

Strengthen your abdominal Muscles with Exercise:

Walking:

Ease into your exercise journey with an easy stroll. Once comfortable, you can adjust your walk and increase your walking speed. This is an exercise you can do while holding your baby in the front pack. The baby's weight should raise the stakes, helping you lose weight at a quicker pace.  You can also have a little fun and try different variations of walking. These variations are just for you. Don't bring your baby along for this activity. You could try walking in a zigzag pattern or backwards.

Head Lifts:

When you master head lifts, you can move on to the next exercise on this list, shoulder lifts.

Step 1: Lie down flat on your back, arms on your sides.

Step 2: Breathe in and relax.

Step 3: As you exhale, gently lift your head and neck.

Step 4: On an inhale, lower your head back down. Repeat.

Shoulder Lifts:

Shoulder lifts will help you ease into curl-ups, which have proven effective in reducing belly fat.

Step 1: Lie down flat on your back, arms on your sides.

Step 2: Breathe in and relax your abdomen.

Step 3: As you exhale, lift your head and shoulders and stretch your arms and try to reach your knees. If this causes your neck to strain, gently move your arms behind your head.

Step 4: Breathe in and lower yourself down to the mat or ground. Repeat.

Curl-Ups:

Once you feel comfortable doing shoulder lifts, ease into curl-ups.

Step 1: Lay down on a mat on your back or the ground. It has to be a flat surface.

Step 2: Cross your arms over your chest, slightly bend your knees with your feet flat on the floor.

Step 3: Keep your arms on your chest and raise your upper body. Continue upwards until your elbows touch your thighs.

Step 4: Gently lower your upper body back down. And Repeat.

Refer to the Curl-Ups Guide for detailed directions on how to perform them.

You can also try other exercises such as Kneeling Pelvic tilts, supine leg lifts, wall push-ups, etc.