Postpartum tips for new mothers

The postpartum period begins after the delivery of the child until the mother’s body returns to the pre-pregnancy state. This period is generally defined as the first 6 weeks after childbirth.  A baby is a whole new adjustment for the entire family and it may take some time to get used to the new family unit. This period may also involve you, as a mother, spending most time bonding with your baby and less time with your partner. However, the weeks after adjusting to motherhood can be challenging, particularly if you are a first-time mother. Although it is important to take care of your baby, it is also extremely important to take care of yourself and your body.

Since you would have gotten into a routine with your baby during the day and night, it may not be an easy start. However, here are a few tips that can help ease the process;

  • Do not rush into losing weight

You may feel the urge to get back into shape and shed the extra pounds immediately after leaving the hospital. While some women may be able to hit the gym and work out within 2 weeks post-delivery, it is always advisable to wait until completion of the first 6 weeks and consult with your specialist if it is okay for you to proceed with working out. The most important thing to remember is to be patient with your body and give it some time to recover.

  • Breastfeed your baby

The benefits of breastfeeding are widely discussed and well known to all mothers. While breastfeeding provides the baby with the best nutrition, it also boosts the mother’s immune system. Breastfeeding may not necessarily help shed extra pounds, but it has proven health benefits for the mother and baby.

  • Avoid fad diets

As tempting as they may seem, avoid following diet plans that are not recommended by a specialist and claim to help reduce weight easily. As a mother, you need plenty of energy as you will be feeding your baby frequently. Avoid empty calorie foods like aerated drinks, sodas, chips etc. Consume healthy food that includes all the necessary nutrients including protein, fruits, vegetables, low-fat dairy products, carbs combines with protein, whole grains etc.

  • Do not diet by not eating

Ensure to eat timely meals particularly breakfast and lunch. Do not skip any meals. Eat small yet frequent meals throughout the day which will help avoid overeating. Distribute your calorie intake throughout the day.

  • Eat healthy snacks

Munch on nutritious food and avoid sugary munchies. Eat high fiber snacks like some veggies including celery sticks, cucumbers etc., figs, raisins etc.

  • Find a suitable time for workout

Some women may find it convenient to work out in between feeding and changing the baby. They will find small workouts that can be fit in within 10 minutes time, others may prefer long walks in a park and few other may prefer to exercise at the convenience of their homes.

  • Drink lots of water

Drink lots of water throughout the day and stay hydrated at all times. Drinking water will also help keep you full and eat less.

  • Stay motivated to work out

Work out regularly. You do not need to indulge in rigorous physical activities to stay fit. Simple activities like walking, pushing the stroller or even working around the house can help get rid of the fat. Working out helps with everything from, staying fit to lack of sleep. The idea of working out is not going to the gym but to increase your physical activity.

In between all of this, also ensure that you get adequate sleep. It is difficult to get 8 hours of sleep when you have a little baby, however lack of sleep can cause various concerns. Seek help if you need it. If you have been trying to lose the extra weight but have been unable to, seek assistance from a professional. Moreover, discuss your issues with your partner and make ways to make things work. Take time off from taking care of the baby and make some time for yourself as well, feeling happy and healthy is extremely important in order to make ones around you feel the same.











Dr. Shila Waghmare

Specialist Gynaecologist

Aster Clinic, Al Muteena (DMPC)


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