Postpartum Weight Loss Guide for Women: Three Steps to Scientifically Regain Your Figure Outside of Breastfeeding

Non-breastfeeding women should approach weight loss gradually.

Women who are not breastfeeding can begin a normal weight loss plan as early as the second month postpartum.

Dietarily, gradually change the diet from the postpartum period, following the principle of "from more to less."

The principle for exercise is "from small to large," gradually increasing the intensity. Initially, exercise is purely to allow the body to adapt to the rhythm, without even considering whether it will effectively burn fat. Once the body, which has been "inactive" for over ten months, is "moving" again, then begin regular aerobic exercise and a proper diet. Generally, by the fourth month postpartum, the intensity of exercise can be increased.

How exactly should this amount be controlled? I suggest using a percentage to measure it.

In the first two weeks of exercise, the intensity should be 20% of normal. For example, if you want to jog for half an hour, then 5 minutes is enough. Five minutes is meaningless for burning fat, but as an adaptive exercise, it is very necessary; it allows the body to return to an active state.

It's important to note that you shouldn't overexert yourself just because you feel healthy. I don't deny that some women have exceptionally good constitutions; my mother has told me stories of women in the countryside during the Cultural Revolution, where women would give birth in the morning and be back in the fields harvesting rice in the afternoon. These stories only illustrate the harsh conditions of the time and have little to do with physical constitution. This practice of giving birth in the morning and working in the fields in the afternoon is very harmful to the mother's body (rural areas have always been high-risk areas for gynecological diseases).

Therefore, postpartum weight loss exercises should start gently until the body adapts. The adaptation period varies from person to person; you need to assess your own situation and not blindly follow others. If your body can tolerate it, you can gradually adjust to about 50% of your normal exercise level.

By the fourth month postpartum, new mothers whose bodies are responding normally can generally begin regular aerobic exercise. When starting out, in addition to aerobic exercise, new mothers should choose exercises that won't negatively impact their spine. For example, they can do leg extension exercises while lying flat on their back. This exercise doesn't require the lower back to support the weight, protecting the weak abdominal muscles after childbirth and strengthening leg muscles.

As strength gradually recovers, leg exercises can be further strengthened. Leg exercises are crucial because any full-body movement relies on leg strength. Exercises like lunges and weightless squats can be used to strengthen the legs.

Once leg strength has recovered, regular aerobic exercises can begin. Initially, try brisk walking or recumbent cycling. This increases metabolic rate and reduces fat. Gradually, under the guidance of a coach, higher-intensity aerobic exercises such as spinning, running, and swimming can be incorporated.