How long after giving birth can I lose weight, exercise and exercise

It is generally recommended to start weight loss exercise and fitness after 6 weeks postpartum, and the specific time depends on the mode of delivery, physical recovery, and doctor's evaluation. Patients who undergo vaginal delivery without complications may gradually recover within 4-6 weeks, while those who undergo cesarean section or have pelvic floor muscle relaxation usually require 8-12 weeks. The main influencing factors include the clearance of lochia, degree of wound healing, pelvic floor muscle function, stability of core muscle group, and breastfeeding needs. For those who give birth naturally and recover well, low-intensity exercises such as Kegel exercises, abdominal breathing, or walking can be attempted 4 weeks after delivery. In the initial stage, movements that increase abdominal pressure such as running, jumping, and rolling should be avoided, with a focus on repairing the separation of pelvic floor muscles and rectus abdominis muscles. During lactation, it is necessary to ensure a daily intake of no less than 1800 calories, and exercise time should be arranged one hour after breastfeeding to avoid the accumulation of lactic acid that affects the taste of milk. Yoga, swimming, and aerobic therapy can be gradually added three times a week, with each session lasting no more than 30 minutes. For those who have undergone cesarean section or have postpartum complications, they need to wait until the wound is completely healed and evaluated by a doctor before starting exercise. Premature exercise may lead to wound rupture, uterine prolapse, or chronic pain. It is recommended to start with postpartum rehabilitation treatment, such as electrical stimulation to repair pelvic floor muscles and ultrasound to promote scar softening. After 8 weeks, you can try static core training, such as improved plank support, to avoid bending abdominal movements such as sit ups. Those with pregnancy diabetes or thyroid abnormalities need to monitor blood glucose and hormone levels simultaneously. Postpartum weight loss should follow the principle of gradual progress, combining dietary adjustments with exercise. It is recommended to control the daily calorie deficit during lactation within 300 calories, and prioritize supplementing with high-quality protein and dietary fiber. If you experience dizziness, abnormal bleeding, or joint pain, immediately stop exercising and seek medical attention. The recommended rate of weight loss is no more than 2 kilograms per month to avoid rapid weight loss affecting milk quality and endocrine recovery.