• Wed. Feb 21st, 2024

There are tips for losing weight after childbirth. Just these few tricks to transform from an aunt back to a hot mom.


Oct 1, 2023 #neonatal period

I wonder if you all have the same doubts as Ya Ya’s mother? Why celebrities can miraculously regain their slimness and become hot after giving birth. Those plump breasts, slender waist, and slender straight legs are really close to perfect no matter from any angle, which is really the envy of many new mothers. But in real life, the body shape recovery of new mothers after childbirth varies greatly. Some new mothers quickly return to their pre-pregnancy \”hot mommy\” figure after giving birth! And some new mothers not only become bloated, but even their appearance has aged a lot, making them look like aunts! So how to change from \”aunt\” to \”hot mom\”? Let’s learn a few tips from Doudehui today! Eat regular meals and healthy snacks ◆ Eat every three hours. Although it sounds counterintuitive, if you want to lose weight, you must eat on time. ◆ During breastfeeding, you should not consume less than 1500 to 1800 calories per day, most women need more calories than this. ◆ Never let yourself starve. This is especially dangerous for postpartum recovery and breastfeeding. Too few calories will prevent you from losing weight. ◆ Eating meals and snacks on time can reduce hunger pangs and make it easier for you to control what you eat. If you let yourself be too hungry, you will choose food that is convenient to eat without thinking about whether it is healthy. If you don\’t take in enough calories, your body will enter a \”starvation state\” to reduce the amount of energy you expend, including burning calories. This phenomenon is called adaptive thermogenesis, and it can prevent you from losing weight. ◆ Keep healthy snacks on hand. Keep yourself from feeling hungry by snacking on snacks like nuts, apple slices, or carrot sticks between meals. Keep healthy snacks within easy reach while breastfeeding. While you\’re breastfeeding, you need to sit quietly and rest for a while, which is a great time to have a snack. ◆ Put some non-perishable snacks, such as nuts or dried fruits, in your handbag, diaper bag for taking your baby out, or in the car, so you can easily snack on them while running around. ◆ All fruits and vegetables must be washed before eating. The U.S. Food and Drug Administration recommends washing fresh produce with tap water before eating, cutting, or cooking it, but not with soap or commercially available vegetable and fruit cleaning solutions. ◆ Lose weight slowly. It is recommended that you start actively losing weight at least 2 months after giving birth. Of course, while you\’re waiting, you can eat healthy foods and try to avoid junk food. After 2 months, try to lose weight at a slow but steady rate and don\’t lose too much weight at once. A reasonable goal is to lose approximately 0.5 kilograms per week. ◆ Do not blindly follow popular diet plans, detoxification plans, products claiming to cause rapid weight loss, fat-burning diet pills and natural supplements. They are risky for anyone, but the risk is especially high for breastfeeding women. Research shows losing weight too quickly can put additional stress on the cardiovascular system. Childbirth and breastfeeding already put enough stress on the body, there\’s no need to add to it. If you choose a crash diet, instead of burning fat, your body will burn muscle and lose water weight. This will make it more difficult to lose weight. It is better to spend more time losing weight slowly.Fat. ◆ Be patient. Not every woman loses weight while breastfeeding. You should think of weight loss as a long-term, healthy lifestyle, rather than a short-term goal. Don\’t be discouraged if the weight doesn\’t come off as you\’d like. You may lose a little weight in the first few weeks after giving birth, but not too much all at once. Don\’t expect to lose weight overnight. It may take you a year or more to lose the weight you gained during pregnancy. Unless you\’re a celebrity with your own personal trainer, nutritionist, and live-in nanny, losing weight takes time. Some women find it difficult to lose weight while breastfeeding and instead succeed in losing more weight after their baby is weaned from breast milk. This may be due to irregular sleep schedules and lack of sleep during breastfeeding, which makes people prone to overeating. The body also releases prolactin during pregnancy and breastfeeding to promote lactation. Some studies show that too much prolactin can suppress metabolism. When estimating your weight loss goals, it\’s important to remember that your breasts typically need to maintain about 1.5 kilograms of additional tissue as long as you breastfeed. How about the book \”Gold Medal Confinement Sister\” teaches you about confinement in pdf download in super clear [Precautions during confinement + Confinement recipes + Newborn care] Make healthy choices ◆ Eat nutritious food. Choose foods rich in iron, protein and calcium. Avoid foods high in calories, fat, or sugar that have no nutritional value. High-protein foods are especially important because your body will feel fuller for longer. ◆ Avoid highly processed foods or simple carbohydrates such as white bread, white rice, cookies, and candy. This will help you lose weight while ensuring your body continues to get the nutrients it needs. Good sources of iron: Whole grain foods, dark leafy green vegetables and citrus fruits. Protein is found in eggs and dairy products, lean meats, soy products, vegetarian meats, legumes, lentils, nuts, seeds and whole grains. ◆ Get calcium from dairy products and dark leafy green vegetables. You can also eat calcium-fortified products, such as juices, cereals, soy milk, yogurt and tofu. ◆ Avoid overly processed foods, greasy foods, sugar and caffeine. Eating a healthy diet can not only help you lose weight, but can also increase the nutritional value of breast milk. Junk food and fast food often contain calories with no nutritional value and don\’t provide you with the sustained energy you need to care for yourself and your baby. ◆ It’s better for your overall health to avoid excess salt, sugar and preservatives in processed foods. Reduce fat intake to 20 to 25% or less of total calories and get calories from low-fat, high-protein foods instead. Be aware of hidden sugars in juices and sodas, which only increase your caloric intake without any nutritional value. Soda also contains caffeine and you should not drink more than 2 to 3 cups a day. Exceeding this amount can disrupt your baby\’s and your sleep habits. Record Progress ◆ You can record your weight loss progress in some creative ways. Graph it so you can see how much weight you\’re losing on a daily, weekly, monthly or even yearly basis. ◆ Use Excel spreadsheets to create your own charts, and you can decide what information is most relevant to you. ◆ Download the weight loss chart. A simple search on the Internet will show youThere are many different types of weight loss charts available, most of which are free to download and print. There are other types of body measurement charts available online. You can look at diagrams made by others to get some inspiration and then make one of your own. If you choose to keep track of your weight every day, measure and record your weight at the same time every day. Remember, you weigh the least when you wake up in the morning. Once you start tracking your weight closely, it\’s easy to get hung up on the numbers. Try to keep records as rationally as possible, just weigh yourself once a day, and don\’t feel discouraged if your weight fluctuates. ◆ Try to reduce stress. The birth of your baby will also bring you overwhelming stress. Try to keep yourself away from stress, which can hinder your weight loss plans. When you feel stressed, your body releases cortisol. It increases your appetite and makes you eat more. You may want to lose belly fat the most, but stress causes your body to store more visceral fat in your belly. Talk to someone about your feelings and share your thoughts with your partner or a trusted friend or relative. Join other moms online or in person to chat about the challenges of having a new baby and comfort each other. ◆ Ask for help. If the responsibilities of breastfeeding and motherhood are too much for you, try asking those around you for help. ◆ Your partner should also share the responsibility with you. You might want to ask your grandparents to help take care of older children or help you cook. Stay Active ◆ Do regular aerobic exercise. Even something as simple as walking can help you manage your weight quickly and effectively, including losing belly fat. There are several fun ways you can stay active while breastfeeding and caring for your baby. Use a stroller to take your baby for a walk or run near your home. Your baby can breathe fresh air and do some exercise on your own. There are many fitness strollers on the market, some are suitable for serious running, and some are only suitable for brisk walking. Find a stroller that meets your exercise needs. ◆ Use exercise time to socialize. If you know other moms with young kids in your neighborhood, ask them to go for a walk. ◆ Everything should be done in moderation. As long as you get your doctor\’s permission, it\’s okay to do strenuous exercise while breastfeeding after giving birth, but don\’t exercise to the point of exhaustion. ◆Be prepared before exercising. Before exercising, nursing mothers need to do more preparations for the sake of themselves and their babies. ◆ Wear a supportive bra when doing strenuous activities. Wear a well-fitting bra that supports your breasts and reduces nipple friction and discomfort. There are also lactation sports bras on the market that are made for active moms. ◆Drink plenty of water before and during exercise. Drinking two to three glasses of water will ensure that your body does not become dehydrated, which can affect breast milk production. ◆ Try to breastfeed before exercising. If you are traveling with your baby, feeding him first can calm him down, and it will be more comfortable for him to exercise after emptying the breast. If you sweat a lot while exercising, be sure to wash your breasts before breastfeeding. Some babies don\’t like the salty taste. ◆ Do some resistance or weight training. You don\’t have to build huge muscles to benefit from weight training. As long as your muscle mass increases, no matter how much or how little, you can burn more calories. And even if you areEven if you rest, you can continue to burn calories. Increased overall body strength will also make it easier for you to hold your baby. Do resistance training with bands or dumbbells, and perform high-intensity interval training. Instead of using heavy dumbbells to exercise, it is better to use lighter dumbbells, but repeat them more times, which can still effectively strengthen the muscles and not be so easy to hurt. If you lift weights frequently or if your arms require repetitive movements, be sure to slow down your workouts. If your breasts are irritated and painful, or your milk ducts are blocked, temporarily reduce this type of exercise. ◆ Exercise your abdominal or core muscles. You don\’t have to do 1,000 sit-ups to exercise your abdomen. As long as you tighten your abdominal muscles regularly, you can exercise the muscles in this area. There are also many effective moves in Pilates or yoga that can help strengthen your core muscles. Yoga has other benefits, too, such as helping you improve your posture after a long day of pushing a stroller and holding your baby. Try planks or other exercises that require you to hold a position for a very short time. Plank support can exercise several muscle groups at the same time, including chest, waist, abdomen, back and even arm muscles. Get enough rest ◆ Get enough sleep. Most people need 7 to 9 hours of sleep every night. This is especially difficult for nursing mothers because they need to get up frequently at night to feed. However, if you want to lose weight, you must give your body enough rest. When you\’re tired, you\’re more likely to reach for something high in carbs or sugar to give you a quick energy boost. If you don\’t get enough rest, you won\’t have the energy to stay active. When you don\’t get enough sleep, it may seem impossible to exercise or go to the gym. You might as well express your breast milk and store it in the refrigerator, and ask your partner to help you feed your baby once or twice at night so that you can sleep peacefully. ◆ Take naps during the day, especially important if your baby is very young. The older generation often says that mothers should take a nap with their babies, which is actually very good advice. If a family member or friend offers to watch your baby for a few hours, you can use the opportunity to get some rest. Don\’t spend all your time doing housework while your baby is napping. You should also take time to rest while your baby is sleeping. Let others help you with some of the household chores. If you have older children, you can create a chore list and ask them to help you with simple, appropriate chores, such as washing dishes, vacuuming, or taking out the trash. Putting your feet up and resting comfortably for a while is good for your body. Your body has to work hard to make milk for your baby, so be kind to it. In addition to helping with weight loss, napping has other benefits. A recent study showed that mothers who nap are less tired overall and have more positive interactions with their babies. By putting rest and sleep first, new moms will always put others first. Taking care of your baby is very important, but you can’t neglect yourself either. Find ways to get enough rest and sleep while breastfeeding.

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