3 Ways to Lose Weight After Childbirth
Pregnancy can make you gain weight drastically. This
change can make you insecure and worried about your health. Calm down, Bun.
Losing weight after giving birth is actually not difficult, you know. With
discipline, you can return to your ideal weight.
Lose weight not only to restore body shape, but also
to maintain the health of the Mother. As a mother, Mother would want to have a
healthy body in order to be able to care for the little one until he grew up.
Ideal body weight will reduce the risk of Mother exposed to high blood
pressure, diabetes, and coronary heart disease.
Various Ways to Lose Weight After Childbirth
After giving birth, you need time and energy to
recover. Therefore, Mother is not recommended to immediately lose weight after
giving birth. Mothers can start losing weight around the 6th or 8th week after
delivery.
Here are 3 things you need to pay attention to
restore your ideal body shape:
- Apply a healthy diet
Healthy food and a good diet are the main keys to
losing weight after giving birth. The following are tips for maintaining a
healthy diet:
- Take time to breakfast in the morning.
- Eat foods that are rich in fiber, such as oats, seeds, and nuts.
- Consume foods with complex carbohydrates at every meal, such as pasta, brown rice, or whole wheat bread.
- Eat low-fat protein sources, such as chicken breast.
- Don't forget the consumption of good fats or omega-3 sources such as olive oil and fish.
- Eat at least 5 servings of fruits and vegetables every day.
- Change snack packs between large meals with fruit or nuts.
- Limit consumption of fatty and high-calorie foods, such as fast food, pastries, and soft drinks.
During lactation, you need lots of calories from
food to produce milk. So, you cannot limit the amount of food you have, yes.
Just make sure that all foods that you consume are rich in nutrients and
healthy.
- Exercise regularly
To accelerate weight loss, Mother can also exercise
regularly. Do you know? Breastfeeding your child can burn calories equivalent
to one exercise session, you know. This activity can lose weight after giving
birth without your mother even realizing it.
However, if you are not breastfeeding your baby,
there are plenty of other sports choices. Mother can even use a baby stroller
or alias stroller to exercise with a few steps below:
- Warm up for 5 minutes by stretching the legs, shoulders and head.
- Walk while pushing Start with a normal path for 60 seconds, continue with a brisk walk for 30 seconds. Repeat for 30 minutes.
- Make sure the shoulders are pulled back and the backbone is upright. Give a distance between the stroller and hips.
- Cool it for about 5 minutes while still pushing the pram.
In addition, Mother can also choose other forms of
exercise, such as yoga, dancing, or aerobics.
- Manage stress
Taking care of newborns can make Mother stressed.
This can slow down weight loss Mother after giving birth, you know. Stress can
increase appetite and desire to eat sweet foods, as well as reduce enthusiasm
for physical activity and exercise.
In addition, stress can also trigger the production
of the hormone cortisol. This hormone will make your body more difficult to
burn fat. To avoid this, there are several ways you can do, namely:
- Inadequate sleep needs
Lack of sleep can increase appetite and trigger
insulin resistance, which is a condition in which the body's cells' ability to
absorb sugar from the blood decreases. These things can cause fat buildup.
If you have difficulty sleeping because you often
wake up at night, use your baby's nap time to sleep as well.
- Ask for assistance
When you are too tired, there is no harm in asking
for help from people you trust to help with homework or taking care of your
child. Mother can use this time to rest, do me time, or date with her husband.
Losing weight after giving birth can improve your
health condition. However, do not lose weight excessively yes, Bun, especially
in quick time. Drastic weight loss can actually make you sick and can not
breastfeed your child.
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