06/07/2023
The concern of many pregnant women is weight loss after childbirth. For the weight to return to ideal, the woman needs to have adequate food, activity and physical exercises.
1 , Breastfeeding
Breastfeeding, especially in the first few months after birth, is a simple and effective weight loss therapy. Women who breastfeed burn more calories to produce milk, so they generally lose weight faster than women who don't breastfeed. Breastfeeding also triggers contractions that help speed up uterine contractions.
2, maintain a healthy and balanced diet
A healthy and balanced diet will help you to have healthy skin, help with weight loss and maintain the necessary milk for the baby.
Do not go on a strict diet with the intention of losing weight quickly, as this will affect your ability to breastfeed. Extreme diets put your body in a state of starvation, stress and fatigue, which reduces milk production.
Eating full and on schedule is also a necessary condition for losing weight. Eating 5-6 small healthy meals a day instead of 3 main meals will satisfy your 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, it won't help you lose weight because you'll 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 the energy to be more active. Plus, 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 know 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 be getting all the fats and vitamins he needs from breast milk.
3, cut calories to lose weight after childbirth
Cutting calories in your daily diet is the best way to lose weight. If the mother eats foods that contain 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 like vegetables, tubers, fruits...
4, Drink plenty of water
Water is an effective and cost-effective way to lose weight after giving birth. Every day before meals, you should drink water to feel full and not want to eat more. At the same time, drinking plenty of water also helps the body to have energy to burn calories and increase milk production during breastfeeding.
5, get enough sleep
Mothers after childbirth should try to sleep 7 hours a day, not just once. The risk of weight gain will increase more than usual if the mother does not get enough sleep. Please establish a bedtime routine for your baby so that you can get adequate rest.
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 1,500 to 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 to 2,700 calories a day to nourish you and your baby.
Losing weight too quickly after giving birth can reduce milk production. 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 eating less food or increasing your activity level.
