Having a warm and happy family is the wish of many women. However, many women easily gain weight after giving birth. They say goodbye to their slim figures and beautiful clothes, gradually entering the ranks of middle-aged women, which is frustrating. Actually, childbirth and weight gain don't happen simultaneously. To prevent postpartum weight gain, let's learn about the following information.
Women should gain 11-12 kg during pregnancy, including 2-4 kg of body fat. This is the body's natural way of storing energy in preparation for the hardships of childbirth and immediate lactation after delivery. Excessive weight gain during pregnancy can lead not only to the mother's obesity but also to fetal obesity. Studies have shown that obese infants are more likely to become obese as adults than infants of normal weight.
Traditionally, women undergo a postpartum period called "sitting the month" after childbirth. In modern cities, new mothers are not particularly lacking in animal-based foods, and due to reduced physical activity, they are prone to obesity from consuming large amounts of meat and fish at every meal and overeating all day. During this period, consuming plenty of foods rich in calcium, iron, protein, and vitamins, such as milk, eggs, tofu, whole grains, vegetables, seaweed, and mushrooms, along with drinking plenty of soup, is sufficient to meet the body's needs.
Many young mothers are reluctant to breastfeed their babies for fear of changing their body shape, but this often backfires. Every 100 ml of breast milk contains 7070 kcal of energy and 4.5 grams of fat. Producing 850 ml of milk daily can burn 800 kcal of energy, equivalent to 90 grams of body fat. Therefore, breastfeeding can burn a significant amount of fat and protein, promoting body shape recovery.
Most women conceive and give birth between the ages of 25 and 30. At this time, the body's metabolic rate begins to decline, and after childbirth, the period of regular exercise and strenuous work is over. Even if the amount of food consumed remains the same, the likelihood of weight gain inevitably increases. In particular, many women rely on grandparents or nannies to help with childcare, reducing their household chores. The fat accumulated during pregnancy and postpartum has nowhere to be burned, making weight gain understandable.
A diet primarily consisting of fish, meat, and eggs, with limited starchy foods, can indeed lead to rapid weight loss within a few weeks. However, this weight loss results in dehydration and decreased appetite. Even more concerning is the lack of sufficient carbohydrates in a high-protein diet. The body's primary energy source should be fat, and the breakdown of fat produces toxins such as ketones. Accumulation of these substances in the blood can cause poisoning. Prolonged adherence to this high-protein diet can even lead to kidney failure.
Obesity not only affects a person's appearance, but it is also closely related to a variety of "diseases of affluence." Due to the difficulty in supporting the pressure of an enlarged body, obese individuals experience more joint problems and are more prone to fractures.
Experts categorize obese individuals into two types: "apple-shaped" and "pear-shaped." "Apple-shaped" obese individuals primarily have fat distributed in the abdomen and internal organs, and are more prevalent in men; while "pear-shaped" obese individuals primarily have fat distributed in the buttocks and lower limbs, and are more commonly found in women. Studies have shown that "pear-shaped" obesity is mostly subcutaneous fat, which has a smaller impact on health, while "apple-shaped" obesity is characterized by excessive visceral fat, thus posing a greater health risk. Therefore, a large belly is a high-risk symptom.
Dietary experts believe the healthiest and most effective way to lose weight is to establish a healthy lifestyle: a diverse diet rich in vegetables, fruits, and whole sugars, limiting animal fats, engaging in appropriate daily physical activity, and exercising several times a week. This method takes a long time to show results and isn't as appealing as trendy weight loss methods. However, it is the only truly effective way to achieve a slim and healthy figure.
To prevent and eliminate postpartum obesity, the first step is to adjust your diet. A scientific diet combined with exercise will help you lose weight more healthily and faster!
