How to lose weight after childbirth? Most mothers gain weight and experience significant changes in their figure after giving birth. So how can postpartum weight loss be both healthy and effective? Generally speaking, combining postpartum exercise with a proper diet will yield noticeable results. Let's look at how to transform into a slim mother through postpartum exercise and diet.
Postpartum weight loss is actually very simple. As long as you pay attention to a combination of diet and exercise, you can regain your previous figure!
There are many causes of postpartum obesity, but the two main ones are overnutrition and lack of physical activity.
Excessive nutrition is related to a lack of scientific approach to postpartum supplementation. Many pregnant and postpartum women believe that the fetus needs nutrition for optimal development during pregnancy, and that the mother needs even more nutrition after delivery to ensure sufficient milk production. Therefore, they consume excessive amounts of high-protein, high-nutrient foods during pregnancy and then over-supplement postpartum. Coupled with reduced physical activity and excessive bed rest postpartum, the combination of high intake and low expenditure causes excess calories and protein to be converted into fat and accumulate under the skin. As the fat accumulates, the person gains weight.
Mothers naturally focus on postpartum recovery after childbirth. Generally, combining postpartum exercise with a healthy diet can yield significant results. Let's explore how to achieve a slimmer postpartum figure through exercise and diet.
Nutrition during postpartum confinement:
Daily intake includes 500 grams of staple food
150-200 grams of meat or fish
3-5 eggs, 100g of soy products
250-500 grams of soy milk or milk
500 grams of fresh vegetables
Eat 1-2 pieces of fruit after each meal.
Secondly, it's important to ensure a diverse diet. To support breastfeeding, it's essential to include plenty of soupy foods such as chicken soup, fish soup, pork rib soup, pig's trotter soup, egg drop soup, and tofu soup. Snacks or semi-liquid foods can be added between meals and in the evening.
Third, postpartum women should be careful not to consume too much brown sugar. Many people believe brown sugar is ideal for new mothers because it's high in iron, which helps replenish blood after childbirth. Brown sugar also contains various trace elements and minerals, which can promote urination, prevent postpartum urinary incontinence, and facilitate the discharge of lochia. However, experts advise that it's best not to drink brown sugar water for more than 10 days. Drinking it for too long can increase bloody lochia and, in summer, can cause postpartum women to sweat more, leading to salt deficiency.
