Home weight loss tips
Home weight loss tips

Home weight loss tips

By giabao | Home weight loss tips | 2 May 2020


Things to remember before you want to lose weight after giving birth effectively

1. Lose weight six weeks after giving birth
Sure, you always want to regain your slender waist as soon as the day before your birth as soon as possible, but you really shouldn't if you follow the diet too early, before your body can recover. postpartum recovery. The time it takes for your body to return to normal is about six weeks after birth. If you are breastfeeding, you should probably wait a bit longer to start a diet, although you can still lose weight slowly during this period by eating a moderate amount of calories. must enter the body.

2. Lose weight slowly
Your weight is the weight accumulated over a long period of pregnancy, so you can't lose weight overnight. And especially if you are breastfeeding, you should not try to lose weight too quickly. Remember that most of your weight gain during pregnancy has been used to produce breast milk.

Losing too much and too quickly can interfere with milk production. Your weight loss goal should not exceed 0.25 kg per week if you are breastfeeding. The average postpartum weight loss for breastfeeding women is 0.5 to 1 kg per month for the first four to six months after birth. You need to get at least 1800 calories a day while breastfeeding. If you don't breastfeed, you may lose 0.5 to 1 kg per week after six weeks of giving birth. But most importantly, keep in mind that everyone has different weight loss schedules on different levels.

3. Do not depend on breastfeeding to lose weight after birth
Although breastfeeding will help you burn about 500 calories a day (similar to a 8 km run day), breastfeeding alone will not guarantee that you will lose weight effectively. Although many mothers find their weight decreasing during breastfeeding, many others have difficulty losing weight with this method. Some people cannot lose a kilogram until the baby is weaned. The reason is probably because breastfeeding makes mothers very hungry, they will eat a higher amount of energy food than the 500 calories reduced by breastfeeding.

4. Be patient
It has taken you nine months to reach your current weight, so give yourself time to completely regain your weight and body shape.

If you still have questions about weight loss after giving birth, please consult with your doctor or nutritionist for advice and answers.

How to lose weight safely for women by limiting fatty foods

1. Limit processed foods

These foods contain a lot of salt, sugar, fat and calories, but are less nutritious than regular foods. Research also shows that these foods cause high cravings, leading to overeating and overweight.

2. Safe weight loss when eating less sugar

Sugar is the food that modern diet menus stay away from. People who eat sugar (or high-sweet corn syrup) are at a higher risk of obesity, type 2 diabetes, heart disease and many others.

If you want to lose weight, cut back on the sugar you consume, and make sure you read the packaging carefully, as many self-proclaimed weight loss products also contain lots of sugar.

3. Reduce the amount of refined carbohydrates

Refined carbohydrates or sugars contain quite a lot of the sugar content or grains that are close to the highest fiber and nutrient content (like white bread or pasta).

Many studies have shown that refined carbohydrates cause high blood sugar levels leading to cravings, thereby stimulating the intake of more food into the body causing obesity. So to lose weight effectively, you should consider eating high-fiber foods with low starch such as sweet potatoes, oats, brown rice to achieve the desired body shape.

4.Exercise helps reduce postpartum belly fat
Once your body has recovered after giving birth, you can choose a physical activity that suits you and remember to consult your doctor before starting.

Maybe start by walking or practicing yoga after birth.
Exercise with aerobic exercise or cardio (a type of exercise specifically for the heart, burning high calories).
Fold exercises or 3 other exercises also help reduce belly fat and reduce calories.
After your body gets used to regular exercise, you can choose to work out your muscle tension, but with your doctor's permission.
Stretching exercises stimulate muscle contraction, which enhances muscle tone.
Improve body composition and reduce fat.

5. Get enough sleep
You should try to sleep at least 7 hours a day (not necessarily in a single time). When you don't get enough sleep, your risk of gaining weight will be higher than normal. In a recent study, mothers who slept 5 hours or less each night showed less weight loss compared to mothers who slept at least 7 hours a night. Set a regular bedtime routine for activities like bathing, reading, and singing. Try to maintain the habits every night, and your baby will be aware of the time to go to bed every night.

See how to lose weight effectively

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hello i am: giabao I am an author who shares his knowledge with what I know

Home weight loss tips
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