You can do exercise to lose weight a few months after giving birth

It is generally recommended to start light exercise for weight loss after 6 weeks postpartum, and the specific time should be adjusted according to personal recovery. Mothers who give birth naturally without complications can gradually resume exercise at 6 weeks postpartum, while those who undergo cesarean section or have pelvic floor muscle injury need to delay until 8-12 weeks. The choice of exercise mode should consider wound healing, pelvic floor muscle function, and breastfeeding needs. Postpartum exercise for weight loss should mainly focus on low-intensity aerobic exercise, such as walking, postpartum yoga, or swimming. These exercises can help improve cardiovascular function, promote metabolism, and avoid excessive pressure on joints and pelvic floor muscles. The initial exercise time should be controlled at 15-20 minutes per session, 3-4 times a week, and the intensity can gradually increase as physical fitness recovers. Breastfeeding women should pay attention to replenishing water in a timely manner after exercise to avoid milk acidification caused by intense exercise. It is recommended to wear high support sports underwear during exercise to reduce discomfort caused by breast shaking.

In case of special circumstances such as pregnancy diabetes, pubic symphysis separation or postpartum depression, a personalized plan should be formulated after the doctor's evaluation. High intensity interval training, weight-bearing squats, and other exercises should be postponed until six months postpartum. Pelvic floor muscle training, such as Kegel exercises, can begin on the first day after delivery, but mothers with more than 2 fingers of rectus abdominis muscle separation should avoid rolling abdominal movements. Symptoms such as pain, abnormal bleeding, or dizziness during exercise should be immediately stopped and medical attention sought. Postpartum weight loss should balance nutrition and exercise, and the daily calorie intake during lactation should not be less than 1800 calories. Increase the intake of high-quality protein and dietary fiber in diet, such as lean meat, fish, and broccoli, to avoid rapid dieting that may affect milk quality. It is recommended to record diet and exercise, regularly review the recovery status of pelvic floor muscles and rectus abdominis muscles, and if necessary, combine physical therapy to accelerate repair. maintaining a regular schedule and a positive attitude are equally important for weight management.