7 tips to lose weight after childbirth without worries

After the child is born, there are always many things that worry mothers, such as feeding, changing diapers, and coaxing the baby to stop crying. They have no time to take care of the weight gained during pregnancy. Generally speaking, the weight gain after pregnancy is about 10 to 15 kilograms. In order to avoid obesity sticking to you in the next 10 to 15 years, it is best to make up your mind to restore your pre-pregnancy weight. The American Dietetic Association (ADA) suggests that the process can be gradual and slow, with 7 tips to help you lose weight healthily.

If postpartum mothers want to lose excess weight and regain their former figure, they might as well exercise with their babies.

Dr. Melinda Johnson, a nutritionist at the American Dietetic Association, said that although every mother is eager to wear the jeans she wore before pregnancy, she is afraid that she may accidentally use the wrong method and cause physical burden. It is recommended to adopt a gradual weight loss method without being overly strict. He said that mothers spend more than nine months gaining weight, and it is best for their bodies to spend at least the same amount of time slowly losing weight. You might as well use these 7 tips to achieve weight loss.

1. Don’t always think about losing weight!

It may sound very strange at first, but for mothers, if they follow a strict low-calorie diet, not only will their mood become worse, but they will also feel physically deprived. It is best to return to a balanced diet and eat normal meals. Apples, carrot sticks, whole-wheat biscuits, etc. can be used as snacks to provide timely physical replenishment. In addition, breastfeeding mothers are reminded that the daily calorie intake must not be less than 1,800 calories.

2. Eat some superfoods

For mothers after childbirth, the body needs a lot of nutrition. Taking the best superfoods such as salmon, sardines, and tuna can supplement good protein and fat. The nutrients in them, omega-3 fatty acids, can help build a healthy brain and nervous system. In addition, the calcium in milk, dried fish, boiled beans and chicken can also help mothers to get nutrition and reduce calorie intake.

3. Breastfeeding

Many studies have shown that breastfeeding can effectively help mothers lose weight compared to mothers who do not breastfeed. It also has a positive effect on the baby's immunity. Breastfeeding allows you to consume an extra 300 to 500 calories a day. If you happen to give birth to twins, you will have a better excuse to replenish more energy.

4. Drink plenty of water

In addition to helping metabolism, drinking more water before meals can also increase satiety and prevent you from eating too much food. It is generally recommended to drink 8 glasses of water (about 2000cc) a day. You can also monitor the color of your urine to see if it is clear. It is best to "empty" it every 3 hours.

5. Get moving

Diet control needs to be combined with exercise. Combining aerobic and strength training can help you burn more calories, and it has a positive effect on physical strength and bone and muscle strength. The most important thing is that exercise can improve the sleep problems that bother mothers and relieve the stress of taking care of children. If you are worried about your baby not being around, you can try some parent-child yoga.

6. Get more sleep

It may be difficult for new mothers to get a full 8 hours of sleep, as it is always easily interrupted by the baby. But adequate sleep is the key to weight loss. It can inhibit the production of cortisol and avoid weight gain. It is recommended to take advantage of your baby's sleep to catch up on sleep.

7. Ask for help

If you don't know what you should pay attention to in diet control or what you should not eat, it is recommended that you seek the help of a professional nutritionist, or consult a doctor to see how much weight you need to lose before you can start exercising.