Postpartum weight loss is different from other periods of weight loss, because you have to worry about the baby’s health, you are all circumstances can directly affect the baby’s health. Therefore, postpartum weight loss must be prudent. The following points for your reference.
1. Avoid dieting. Healthy diet and exercise enable most women to regain their prenatal weight within the first year.
If you are moderately active, your calories should not be less than 1,800 calories a day. If you’re breastfeeding, you need to add 300 to 500 calories to 1800 calories a day. If less than this amount, you and your baby’s nutrition will be high, and it is not conducive to the healthy growth of the baby.
2. Be patient. Don’t lose your goal, don’t expect to achieve the desired results in a short time.
Weekly set a goal, according to their actual situation to formulate, generally, a kilogram of weight loss per week is normal. This is harmless to your health.
Keep in mind that you can keep healthy and lose weight step by step!
3. Control your food and snacks. Make sure your calories are evenly distributed throughout the day. Avoiding eating too much at one meal and then not eating at the next meal or overeating is a bad habit.
For example, snacks can be added between meals appropriately, but calories must be low, and your total daily intake of calories should not exceed 2500 calories.
Eat something every three hours, but don’t eat too much, just right.
4. Pay attention to nutrition, we must eat some nutritious food.
These foods will not affect your daily calorie count. Vitamin-rich foods can ensure your health and the growth of your baby.
5. Make a detailed record of your daily meals, food, meal time, daily exercise and so on. After a period of time, see if it works and see if it works. Ask yourself these questions to gain an understanding of the current model:
Is there any high calorie in the drink?
Does it take a long time to eat?
What time does the calorie count for a day?
Do you get enough healthy fat, protein and healthy carbohydrates (fruits, vegetables, beans, whole grains) every day?
6. Attitudes towards diet. Don’t think that diet is a big obstacle to losing weight. You should know that bad diet not only affects your health, but also the growth of your baby. A good diet can play a great role in your future weight loss, but also can give the baby enough nutritional growth. Remember, it’s important to set an example for your baby’s health.
7. Exercise! Studies have shown that regular exercise, especially when it comes to losing weight, is very helpful to you. When your child is in the stroller, if you don’t have time to exercise alone, you can push your baby for a walk 4-5 times a week, 30 minutes each time.
Finally, because there is no clear evidence that breastfeeding can support weight loss, whether you breastfeed or not, healthy eating habits are important for your weight loss, as well as for your and your baby’s health.