If your weight gain during pregnancy exceeds "this number", be careful of 4 major complications! Be like a nutritionist: 7 keys to losing weight after childbirth

Gaining weight appropriately during pregnancy is helpful for both mother and baby. The weight an adult woman gains during pregnancy allows the fetus to grow while also allowing her body to accommodate the fetus and prepare for breastfeeding. However, if one person thinks that one person can provide for two, and if he or she consumes excessive amounts of food, drinks too many sweet drinks, and consumes too many refined foods, resulting in a weight gain of more than 14 kg (per pregnancy), it is easy to give birth to a giant baby and increase delivery complications, infant mortality, and postpartum weight retention.

7 Keys to Losing Weight After Childbirth

In addition, postpartum weight loss is also an important issue! For mothers, losing weight after childbirth is a health goal and an important step to boost confidence and restore vitality. However, this process requires reasonable planning and a gradual approach. Do not diet excessively or exercise improperly, which may lead to health problems or a decrease in milk supply. Nutritionists Shen Shouru and You Weiming from Catholic St. Martin's Hospital share 7 keys to losing weight after childbirth:

1. Eat a balanced diet

Postpartum mothers need adequate nutrition to support their health and breast milk supply. Extreme dieting is not recommended during weight loss, but a balanced diet is recommended: consume the following nutrients at each meal:

(1) High-quality protein: such as chicken, pork, fish, eggs, soy products, etc., helps maintain muscle mass and enhance metabolism.

(2) Complex carbohydrates and fiber: such as whole grains, vegetables, and fruits, which increase satiety while stabilizing blood sugar and avoiding hunger caused by blood sugar fluctuations.

(3) Healthy fats: O-3 fatty acids such as mackerel, saury, olive oil, and flaxseed oil not only help with the absorption of fat-soluble vitamins, but are also beneficial for hormone balance.

2. Eat regularly and in moderation

Eating small, frequent meals can help postpartum mothers maintain stable blood sugar levels, reduce hunger and avoid overeating. It is recommended to eat 5 to 6 small meals a day, including three main meals and two snacks, such as healthy combinations of apples and nuts or yogurt and berries.

3. Breastfeeding

Breastfeeding can increase calorie consumption. In the first 6 months of breastfeeding, it takes about 800 calories to produce 750cc of milk every day, of which 400 to 500 calories come from diet, and the rest is supplied by fat stored during pregnancy. Breastfeeding can help you lose weight, but if you severely restrict your calorie intake, losing more than 2 kg per month will reduce milk secretion.

Breastfeeding can help you lose weight, but if you severely restrict your calorie intake, losing more than 2 kg per month will reduce milk secretion.

4. Develop a habit of regular exercise

Proper exercise after childbirth can help burn calories, increase metabolism, and enhance physical strength and mood. You can do the following three types of exercise for at least 30 minutes every day:

(1) Aerobic exercise: such as walking, light jogging or aerobics, which are not only easy to stick to, but also promote fat burning.

(2) Strength training: Appropriate strength training, such as squats and dumbbell curls, can strengthen muscles and increase basal metabolic rate.

(3) Core training: Postpartum mothers can gradually restore their abdominal core strength, which helps improve their body posture.

Proper exercise after childbirth can help burn calories, increase metabolism, and enhance physical strength and mood.

5. Get enough sleep

Sleep quality directly affects metabolism and hormonal balance. Studies have shown that lack of sleep can increase hunger hormone (ghrelin) and suppress satiety hormone (leptin), which can easily lead to overeating. Although caring for a newborn does affect your sleep, you can try to catch up on your sleep during your baby's rest time or ask a family member to help.

6. Set realistic weight loss goals

Postpartum weight loss is an ongoing process. It is recommended to lose 0.5 kg per week as a safe range, which is not only healthy but also easier to maintain long-term results. Set phased goals, such as losing 2 kg per month, and gradually achieve your ideal body shape.

7. Maintain a positive attitude

Postpartum mothers are prone to body anxiety, which can lead to impatience or stress and even affect the family atmosphere. Therefore, maintain a positive attitude and view weight loss as part of a healthy life rather than the only goal. Give yourself more time and patience, and enjoy every moment of accompanying your children's growth.

Losing weight after childbirth is an important journey. You need to gradually adjust your diet, exercise and lifestyle habits. Every postpartum mother has different physiques and needs. The best way to lose weight is to find a healthy method that suits you. Through balanced nutrition, moderate exercise and good living habits, I believe every postpartum mother can easily regain a confident and healthy body.