Postpartum weight loss! 3 keys to effective weight loss

Enjoy slimming! Prepare for weight control during pregnancy before pregnancy

Generally speaking, according to most obstetricians and gynecologists, there is a recommended maximum weight gain in kilograms for each of the three stages of pregnancy; if the weight gain exceeds the limit too much, it may not only cause a health burden to the mother, but also affect the development of the fetus in the uterus.

‧During the first trimester (early stage), it is recommended to gain up to 2 kg.

‧In the second trimester (mid-term), it is recommended to gain up to 4 kg.

‧In the third trimester (late stage), it is recommended to gain up to 6 kg.

Grasp the golden period after childbirth

When the fetus is delivered safely, the mother rests in the hospital or clinic for a period of time (about 1 to 3 days for natural delivery and about 3 to 5 days for caesarean section) and is discharged from the hospital, she can start planning a weight loss plan.

Dr. Hsiao Dun-ren said that the so-called "golden period for weight loss" generally refers to "within six months after delivery," during which you can gradually lose excess weight (compared with your pre-pregnancy weight); as long as you can lose weight smoothly and healthily during the golden period, fat will not easily remain in your body, and the chance of obesity in the future is usually lower.

Importance of Basal Metabolic Rate

Basal Metabolic Rate (BMR) refers to "the minimum amount of calories the body can consume on its own in a quiet state (usually lying down and inactive); therefore, Dean Xiao Dunren said that the higher a person's basal metabolic rate is, the less likely he is to gain weight.

Tips to increase your BMR

For mothers who are unable to engage in extensive and high-intensity exercise at the beginning, they may wish to make use of two small methods, both of which can help burn calories and increase BMR.

‧ Bathing: When you soak your whole body in the bathtub, the heat can not only make you relax, but also slightly increase your body temperature. For every 1°C increase in body temperature, your BMR will increase by about 13%. Special reminder: wait until the lochia is completely discharged before considering it, and also consider the temperature that the individual can tolerate (40°C is recommended as the maximum), and the soaking time should not be too long.

‧Drinking water: Every 1cc of boiled water will consume 17 calories from the body, mainly to adjust the water temperature to 37℃ which is in line with the body temperature. Water that is too cold or too hot is not suitable. Water that is too cold will damage the stomach, while water that is too hot will damage the esophagus. The body will also consume too much heat energy to neutralize the temperature. Therefore, the best drinking water is "boiled water at room temperature of 20℃." Dr. Hsiao Dun-jen even recommends the "53535" method, which means drinking 500cc of water thirty minutes before each meal and 300cc of water between meals. This not only helps burn calories, but also promotes gastrointestinal motility and metabolism.

3 Keys‧Effective Weight Loss After Childbirth

Dean Xiao Dunren said that there is no shortcut to losing weight, there are only three keys: exercise more, eat less, and be persistent. Through a two-pronged exercise and diet plan, not only can the mother regain her strength and health, but the BMR can also be increased to achieve the goal of weight loss, achieving multiple benefits at one stroke.

Key 1: Move more

After the body and mind are roughly recovered, the mother can start her own exercise schedule according to her personal situation:

‧Natural delivery can start in about a week.

‧Cesarean section can be started about one month later. Remember to check the wound healing condition first.

Next, apply the "531" principle, which is "five days a week, thirty minutes each time, and a heart rate of 110 beats per day." Initially start with low-intensity aerobic exercise, such as brisk walking, to help burn fat; after one month, add higher-intensity anaerobic exercise, such as sprinting. Although lactic acid will be produced and cause muscle soreness, lactic acid will also promote muscle mass increase, thereby increasing BMR by at least 10%.

Key 2: Eat less

Regarding the concerns of breastfeeding mothers about whether "eating less will affect lactation", Dr. Xiao Dunren said that according to the recommendations of the "Dietary Reference Intakes (DRIs) for Chinese People", the nutritional supplement for mothers during lactation should be increased by 500 calories per day; as long as the intake is "balanced", it is easy to achieve this goal and there will be no lack of any nutrition. Therefore, he suggested that mothers can adopt a "low-calorie balanced diet".

1. The total daily calorie intake should be controlled within 1,300 kcal, which can be distributed among three meals in a ratio of 400, 400, and 500. Never let it fall below 1,000 to 1,200 calories to avoid malnutrition.

2. Take a balanced diet according to the "Daily Dietary Guidelines". If you want to increase muscle mass, you can increase the proportion of high-protein food. The main reason is that within thirty minutes of exercise, the nutrients entering the human body will be absorbed by muscle tissue first. He suggested that mothers should drink a 250cc glass of unsweetened soy milk after exercising, and then eat a normal amount of food.

Key 3: Perseverance

Dean Xiao Dunren reminded that "only perseverance can motivate people to actually implement these two programs and achieve the effect of weight loss."

1. Make good plans and don’t rush things. Health is the most important thing. Be aware that you should be prepared for a long-term battle.

2. Create motivation, such as buying a beautiful dress that fits you well, to motivate yourself to move towards a slim figure.

3. Strengthen your confidence, measure your weight and observe your body shape every once in a while. When you notice a slight weight loss or more muscular tones, don't hesitate to cheer yourself up and encourage yourself.

※The original article was published in the December 2014 issue of "Mom and Baby Magazine".

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