Getting your body back after giving birth isn’t quite as simple as celebrities and influencers might make it look. Having a baby is one of the biggest changes your body will ever go through, and it takes time to heal. So what an be done about feeling more beautiful in our postpartum bodies? Here are a few ways to help you love the skin you’re in and get your body back after giving birth.
Self-confidence and body positivity is a problem for many women – and even worse for new mums who have just given birth. But talking about post-pregnancy body image honestly as a society might help mums and women feel more comfortable in their own skin and get their body back after giving birth.
What is a Post Pregnancy or Postpartum Body?
Many women can’t help but be critical of their body before and after pregnancy. The truth is, significant changes occur to your body both during pregnancy and childbirth. And these changes continue on once your baby is born. Life after pregnancy doesn’t simply bounce back to what you knew before.
The best way to get your body back after pregnancy is to give it some time to heal. Over time, you will be able to find your way back to your new normal.
Why do Mums struggle after pregnancy or Postpartum?
No-one enjoys their post pregnancy belly – and it’s so hard not to compare ourselves to others. Of course, this leads to a downward spiral of self-loathing, especially when we are being fed images of health and fitness gurus and celebrities flaunting their near-perfect post-baby bodies. But you aren’t alone:
- About 63 per cent of women wish** to return to their pre-pregnancy body only about 2 weeks after giving birth, which we all know is unrealistic!
- Many women struggle with diastasis recti, commonly known as the ‘mummy tummy’, where the two sides of the abdominal muscles separate. Recent study has demonstrated that the previously recommended workout routines actually might be ineffective, rendering 30% of women who suffer from this solution-less.
Diastasis recti – separation of the abdominal muscles after pregnancy
What is the best way to get your body back after pregnancy?
There is no easy solution to get your body back (and that’s if you decide you need or want to!). As mentioned, the widely known diastasis recti exercises might not be as effective as we once thought, but healthy exercise is important for physical and mental wellbeing.
Weightloss After Pregnancy: What to eat
Remember, belly muscle and fat are heavily dependent on your diet so a healthy diet will help you feel energetic and confident. Here are some delicious meals that are good for you that make the perfect after pregnancy diet:
- Barramundi and vegetables
- Grilled chicken brown rice (or chickpea) pasta w/ peppers
- Smoked salmon with leafy green salad and low fat cottage cheese for breakfast
- Ground turkey mixed with garlic, onions, and veggies with basmati rice
Remember these two simple rules when preparing your meals:
- White meat and white fish are good sources of vitamins and minerals
- Choose protein over carbs to help you feel full
Eating well can be hard when you have a little one to attend to through all hours of the night. Establishing good, healthy eating habits that have you reaching for the carrot sticks over the sugar-inducing snacks can go a long way in helping you regain that post-baby body. It also will help with your mental health, which is so important as a new mum.
If you decide you need more than diet and exercise, you might be thinking about getting mummy liposuction or body-sculpting to give your body the kick it needs to get started. These procedures should be considered carefully, taking into account your mental health, general health and your risk factors. Keep in mind that no solution is permanent but there’s nothing wrong with getting a boost if you decide that’s the right choice for you. Having a procedure done can make you feel your goal is more achievable and give you motivation to continue eating well and looking after your body, as well as boost confidence.
Benefits of exercise after pregnancy
Instead of focusing on weight loss after pregnancy, it can be helpful to ease yourself back into gentle exercise and focus on your health. The best place to start is with some light walks around the block, pushing your little one in their pram, or taking them out in the carrier. Fresh air is so important for you and your baby. A dose of Vitamin D also offers up plenty of mood-boosting benefits.
Once you feel comfortable, you can go on the hunt for local mums’ groups of exercise classes where they let you bring bub along. Training with a professional is a great way to set limits and know exactly how you should be working your post-partum body.
Before you get back into rigorous training, make sure you consult a specialist.
Post pregnancy belly: exercise after pregnancy to reduce stomach
It’s a question that most women ask: is there an exercise after pregnancy to reduce stomach? Sadly, there is no magic exercise you can do after pregnancy that will dramatically help you lose your baby stomach and get your body back after giving birth. It’s the little things that add up and help you kick those goals: add in that exercise and keep it up daily, cut out that sugar.
Most importantly, drink lots of water. It’s so important, especially if you’re breastfeeding, to make sure you’re getting enough water throughout the day. It will keep you hydrated, boost your mental health and can also help curb those 3pm cravings!
What is the best way to get your mood back after pregnancy?
Stress after pregnancy
It can be hard to keep the stress levels down when you’re just learning how to look after this new little baby in your life. However, limiting stress is key to maintaining both a healthy body and mind.
Guided meditations are a great way to destress and calm your mind each day, and they can take as little as 5 minutes, so are easy to fit in while looking after your little one.
It’s also important to get plenty of rest, which is easier said than done with a newborn! While it isn’t always possible to sleep while the baby sleeps (as so many people like to tell you), consider bringing your bedtime forward at night, working around your baby. Any bits of rest you can grab throughout the day can help as well.
Going out after pregnancy
Go out to dinner with your girlfriends (without your baby!)
Don’t be afraid to ask for help! It’s important you get time for yourself. Ask your husband, a friend or relative to take care of your baby so you can spend some time doing something you love – like see a movie solo or go out to dinner with some girlfriends. Just being in a place with other people, socialising and enjoying yourself will help you feel more positive. Remind yourself that you have a life even as a mum and you have the right to pursue fun and joy outside being a parent.
Joining postpartum and mum support groups and forums
Raising a newborn is hard, which is why finding a community to lean on is so beneficial. Reach out and go on the hunt for local or online mums’ groups (like the North Shore Mums Facebook group!) where you can ask questions, meet up and find others in the same stage of life with you to share all the ups and downs. Being able to talk about the challenges you’re facing and connect with others going through something similar does wonders for your mental health.
Intimacy after pregnancy
Almost all couples have sex less often after having a baby. Many women are unprepared for this transition, one surveyed saying “There’s not enough said about how your sexuality may be affected.” When energy and emotions are being rocked by parenting a newborn, many parents report a resulting low desire for intimacy due to stress and fatigue.
Once your body heals and you feel ready to have intercourse again, set aside a night to get intimate again. Set the mood – candles, flowers, music, and the whole jazz. It will make you feel wanted, desired, and beautiful. Make sure your partner understands your needs and to communicate frequently with each other.
Finding a new look after pregnancy
Sometimes, even with the best intentions, it’s impossible to get your body back after giving birth. Get rid of your maternity clothes and update your closet. Experiment with new looks and different styles to make yourself feel like you can have your own identity again. Taking care of yourself will give you more energy. If you are constantly in your old clothes looking exhausted, that’s how you will feel. Many new mums go through emotional downs or depression due to unexpected bodily changes after giving birth^. So, invest in yourself and show yourself some much-deserved love and attention!
Postpartum Blues: mood swings after pregnancy
Feeling the baby blues? You’re not alone. Experiencing both mood swings and negative thoughts after the birth of your baby is completely normal. If you reach out to local mothers’ groups, you’re likely to hear it referred to as the ‘baby blues’. It can include crying (for no reason), irritability, mood changes, sadness and more, all caused by our fluctuating hormones after birth.
It normally takes about two weeks for our hormones to settle. If you find the symptoms continue afterwards, then you might be suffering from postpartum depression and need to reach out to your doctor for help.
Sources: *News.com.au, **SBS, ^ABC
ARTICLE SPONSOR MESSAGE: Cosmos Clinic were the first in Australia to deliver Vaser Liposuction, the latest technological development in liposculpture and have over 15,000 combined procedures across Sydney, Gold Coast, Adelaide and Canberra.
If you wish to explore more about liposuction or body sculpting, click here. Please consider whether these procedures and advice are right for you by seeking independent and trusted advice.
