29/06/2023
The concern of many pregnant women is weight loss after giving birth. In order for the weight to return to the ideal number, women need to have a suitable diet, activity and exercise.
1 , Breastfeeding
Breastfeeding, especially in the first few months after birth, is a simple and effective weight loss therapy. Breastfeeding women burn more calories to make milk, so they often lose weight faster than women who don't breastfeed. Breastfeeding also triggers contractions that help speed up uterine contractions.
2 ,Maintain a healthy, balanced diet
A healthy, balanced diet will help you have healthy skin, aid in weight loss, while maintaining the milk you need for your baby.
Don't go on a strict diet with the intention of losing weight quickly, because this will affect your ability to breastfeed. Extreme diets put your body into starvation, stress and fatigue, which reduces milk production.
Eating full and on time is also a necessary condition for weight loss. Eating 5-6 small healthy meals a day instead of 3 main meals will suit the appetite. A small meal might include 1 slice of bread, some carrots, fruit and 1 glass of milk. In fact, skipping meals will only make you tired, not help you lose weight because you will eat more at other meals.
In particular, don't skip breakfast - it helps you not feel hungry and tired when it's almost noon, and gives you energy to be more active. In addition, many studies show that skipping breakfast can sabotage your postpartum weight loss efforts.
You should also eat slowly if possible. When you take the time to pay attention to your meals, it's easier to tell when you're feeling full and less likely to overeat.
Also, you may not be eating enough nutrient-dense foods, which means your baby may not get all the fats and vitamins he needs from breast milk.
3 , Cut calories to lose weight after giving birth
Cutting calories in your daily diet is the best way to lose weight. If the mother eats foods containing a lot of solid fats and sugars such as cakes, pizza, french fries, hot dogs, bacon, etc., it will not bring many beneficial nutrients to the baby.
Change your diet by cutting out these foods and replacing them with healthier foods such as green vegetables, tubers, fruits...
4 , Drink a lot of water
Water is an effective and economical way to lose weight after giving birth. Every day before meals, you should drink water to feel full so that you do not want to eat more. At the same time, drinking a lot of water also helps the body have energy to burn calories and increase milk production when breastfeeding.
5,Get enough sleep
Mothers after giving birth should try to sleep for 7 hours a day, not in a single time. The risk of weight gain will increase higher than normal if the mother does not get enough sleep. Please set up a routine for your baby to sleep so that you can rest accordingly.
6 , Define slow weight loss
The diet should not be too strict and strict. The average woman needs a minimum of 1,200 calories a day to stay healthy, and the postpartum mother needs between 1,500-2,200 calories a day to ensure enough energy. If you're breastfeeding, you need a minimum of 1,800 calories and an average of 2,000 - 2,700 calories per day to nourish both yourself and your baby.
Losing weight too quickly after giving birth can reduce your milk supply. Losing about 0.7 kg per week is safe and will not affect your milk supply. To achieve this, cut 500 calories from your current menu each day by consuming less food or increasing your activity level.
