How long after giving birth can I go for a run to lose weight and lose weight

It is generally recommended to start running for weight loss after 6-8 weeks of postpartum evaluation by a doctor to confirm good recovery. The specific time should be determined based on the mode of delivery, physical recovery, and the presence of complications.

For women who give birth naturally without tearing or perineal incision, if the pelvic floor muscles and rectus abdominis muscle function are normal after 42 days postpartum, they can try low-intensity jogging after 6 weeks. In the initial stage, the running duration should be controlled at 15-20 minutes, with a pace of 7-8 minutes per kilometer, and no more than 3 times per week. breastfeeding women should avoid breastfeeding within one hour after running to prevent lactic acid accumulation from affecting the taste of breast milk. It is recommended to wear high-strength sports underwear and pelvic stabilizer belts while running to reduce the risk of breast sagging and joint injuries. Mothers who have undergone cesarean section or have pelvic floor muscle relaxation or more than 2 fingers of rectus abdominis muscle separation usually need to wait for 8-12 weeks before starting running. Running too early may increase the risk of visceral sagging. It is recommended to first improve core strength through repair training such as Kegel exercises and abdominal breathing. If there are complications such as pregnancy diabetes and pubic symphysis separation, the exercise program should be adjusted according to the doctor's advice. If necessary, low impact exercise such as fast walking and swimming should be used instead. Postpartum weight loss should follow the principle of gradual progress, combining running with dietary control and strength training for better results. It is recommended to control the daily calorie deficit at 300-500 calories, ensuring a protein intake of 1.5-2 grams per kilogram of body weight. Electrolytes should be replenished in a timely manner before and after exercise, and it is safer to exercise 1-2 hours after breastfeeding in the morning or evening. If there is urinary leakage, joint pain, or abnormal increase in lochia, exercise should be stopped immediately and medical follow-up should be sought. Within six months after childbirth, the weight loss rate is recommended to not exceed 5% of the original body weight per month to avoid affecting breastfeeding quality and endocrine recovery.