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Now that you are officially two months postpartum, you are more than likely eager to begin the work of shrinking your baby bump as well as shedding any of the other remaining vestiges of your pregnancy.
Current research has dictated that the optimal window of time to lose baby weight is between the three and twelve-month mark after giving birth, due to the settling of hormones and the gradual quelling of many harsh symptoms.
It can be difficult to gauge your body’s efficacy in reverting back to its pre-pregnancy state, as many factors can impact your physical recovery. Primary factors affecting your post-pregnancy body include the amount of weight you gained during your term, the level of physical fitness you maintained during pregnancy, your level of fitness prior to becoming pregnant, and the type of delivery you had (example: C-section versus vaginal).
The importance of losing pregnancy-induced weight is not solely relegated to physical and aesthetic interests. It is critical to note that new mothers who are unsuccessful at reducing their weight within the aforementioned three to twelve-month window of time are at risk for a multitude of health concerns and risks.
Common Health Risks For Overweight Women At or Beyond Twelve Months Postpartum Include, But Are Not Limited To The Following:
|High blood pressure (hypertension)||Insulin resistance|
|LDL (bad cholesterol)||Stroke|
The highly elevated risk level associated with being overweight well past the twelve-month postpartum mark is clearly demonstrative of the need for all women to prioritize nutrition, exercise, and overall health in a comprehensive campaign to achieve physical well-being.
Efforts made at losing weight don’t need to be fancy, over-the-top, or stringent. Simply keeping a careful eye on nutrition and eating clean, wholesome foods will go a long way towards helping you achieve your weight loss goals.
Augmenting your health routine with exercise will powerfully boost your weight loss efforts by helping you shed calories, while also revving up your metabolism. A great way to incorporate exercise into your life as a new mother while also bonding with your little one are “mother and baby” exercise classes.
Remember to remain patient! It took you nine months to gain your pregnancy weight, and many experts state that it typically takes up to nine months to lose the majority of that weight. Go slow and steady, practice mindful eating, and remain active – before you know it, the weight will have melted off.
Common Second Month Postpartum Symptoms
|Estrogen and progesterone fall dramatically to menopausal levels||Adrenal fatigue or adrenal imbalances|
|Postpartum thyroiditis||Night sweats|
|Hot flashes||Bloating and swelling|
|Excessive daytime sweating||Postpartum depression|
|Depression, anxiety, stress||Hair loss|
Postpartum Exercise Tips
Among the leading reasons are dramatically weakened pelvic floor muscles that require considerable strengthening before engaging in weight loss-targeted exercise. Other common reasons include body aches and pains, sleep deprivation, and muscle atrophy.
Regardless of the reason, many women will simply require additional healing time before engaging in elevated degrees of physical activity. Read on below for helpful tips on how to ease back into a fitness routine easily, effectively, and safely.
|Pelvic floor strengthening||Significantly weakened pelvic floors are extremely common amongst women who have recently given birth. Popular exercises such as crunches, Pilates, and sit-ups can prove to be harmful to the body when the pelvic floor is in an injured state and can even result in the prolapse of organs.
If you are one of the many women who need to strengthen your pelvic floor muscles before partaking in exercise, try employing a consistent Kegel routine.
|Keep an eye out for bleeding and spotting||In the postpartum phase, any bleeding and spotting should become subdued with each subsequent week. If you find that your bleeding or spotting is becoming more frequent or heavier, it is a clear indication that your body requires additional healing time and that you should refrain from intense exercise for the time being|
|Diastasis repair||Also, very common among women who have recently given birth is a condition referred to as Diastasis – the separation of the rectus.
Speak with your healthcare provider about the many options available for bringing your abdominal muscles back together in safe and effective manner
|Go slow and steady||When you are finally able to incorporate a higher level of physical fitness into your daily life, ensure that you are going slow and steady.
Remember that your body is in a state of repair and intense healing – as such, exercise should be soothing, fluid, and gentle at this point in time
Tips and Essential Information
Two Months Postpartum
- Sixty to eighty percent of new mother’s experience depressive symptoms in the postpartum phase
- Severe anxiety and symptoms of depression should be addressed immediately with your healthcare provider
- Mood swings can be significantly impacted by your level of nutrition, or lack thereof. Severely depleted nutrients such as vitamins B12, B6, D, iron, and Omega-3 fats can actually create mood disorders
- Strive to eat a nutrient-rich diet that is densely packed with vitamins, minerals, protein, and healthy fats
- Augment your diet with a high quality prenatal vitamin
- Consider adding fish oil for a powerful boost in healthy fats consumption
- Hormone health is crucially important and is heavily influenced by the consumption of healthy fats and adequate levels of protein
To-Do List And Reminders
Two Months Postpartum
- Create a healthy eating plan that is full of nutrient-rich foods to get a wide spectrum of vitamins, minerals, proteins, and heart-healthy fats
- Consider a Paleo, Keto, or similar diet that is higher in proteins and healthy fats and lower in carbs in order to control blood sugar fluctuations
- Blood sugar regulation is also greatly assisted by eating regular meals throughout the day
- Incorporate exercise into your daily routine OR if you are still in the recovery and healing phase, work on building strength through Kegel exercises and other gentle movements
- Request that your health care provider check your hormone levels. Estrogen, progesterone, and testosterone may potentially be greatly imbalanced and hindering your weight loss efforts
- Request that your cortisol levels are checked as well. Out of balance cortisol can negatively impact your mood and libido and worsen anxiety and stress symptoms, in addition to causing gains in weight
Petechiae: Referred to as petechiae spots, these tiny marks are red or purple in color, measure anywhere from one to two millimeters, and are caused by capillary blood vessels that have burst. This condition can occur within pregnant women who experience severe vomiting symptoms that result in numerous tiny ruptures in the face
Diastasis: Also known as Diastasis recti and commonly referred to as simply “abdominal separation” is a condition that involves the disengagement of the rectus abdominal muscles. Extremely common amongst pregnant women, this condition occurs as a result of the immense pressure placed upon the belly during the pregnancy term, thus creating an inability of the muscles to maintain their shape and form.
Postpartum thyroiditis: A relatively uncommon condition, Postpartum thyroiditis afflicts a mere five percent of women within twelve months postpartum. The condition can refer to women who experience either hyperthyroidism or hypothyroidism as individual conditions or occurring subsequent to each other.
Cool Things To Know
- You may experience a very low libido at this point in your life. Due in large part to your body’s post-delivery hormone levels dropping to a dramatic low, you may experience vaginal dryness, feelings of gloom, and frequent anxiety. Breast feeding can exacerbate the issue by pushing progesterone and estrogen levels even further down. Hang in there! Your hormones will level out in short time and you will be feeling better in no time, with an increased libido and a renewed zest for life.