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How to lose weight after childbirth

 The stage of pregnancy is one of the important and sensitive periods, where many physical and psychological changes occur to a woman, and pregnant women may face some complications and symptoms as the fetus progresses, such as, anemia, urinary tract infection, and mood changes, and the pregnant mother may also suffer High blood pressure, or what is known as preeclampsia, and this may increase the risks of preterm birth, and other potential risks for the child, as well as the pregnant woman may suffer from nausea, especially during the first twelve weeks of pregnancy, in addition to that the pregnant woman is exposed to weight gain, especially with Pregnancy progresses, but gaining excess weight may expose the mother and child to danger, so it is recommended to consult a doctor about the weight that a woman should gain during pregnancy.


Low weight after birth:

As achieving a healthy weight after pregnancy is difficult for many women, it can be stressful to care for the newborn, adapt to a new routine, in addition to recovering from the effects of childbirth, however it is important to return to a healthy weight after childbirth, especially if planning pregnancy. Again in the future, and here are some tips that help you lose weight after childbirth:


Eat a healthy, balanced diet:

 Some women may resort to a low-calorie diet with the aim of losing a large amount of weight in the shortest possible period, but it should be noted that the woman's body after childbirth needs good nutrition to heal and recover, as well as it needs more calories than usual in case Breastfeeding her baby, and it is likely that the low-calorie diet lacks important nutrients, which may cause fatigue and fatigue, so it is recommended to follow a healthy and balanced diet to maintain the health of the mother and the newborn.


Breastfeeding:

As it has been proven that breastfeeding supports weight loss, and one of the studies conducted on 4,922 breastfeeding women found that the participants lost 1.68 kilograms more weight compared to non-breastfeeding women six months after giving birth, and the result of this study was supported by research However, the mother's weight may increase or remain stable during the first three months after birth, due to the increase in her needs and consumption of calories, as well as the decrease in physical activity during breastfeeding, and it is worth noting that breastfeeding gives many other benefits to the mother and her newborn. ; Such as providing the baby with nutrients during his first months, strengthening his immune system, returning the uterus to its normal size faster, and reducing the mother's risk of diseases, such as: type 2 diabetes, breast and ovarian cancer, and postpartum depression.


Calculate the number of calories:

 Where caloric counting can help to know how much food is eaten, and to ensure that you get enough calories to provide the body with the energy and nutrients that the mother needs, and this can be done by recording food on a diary or even taking pictures of food such as a reminder of what It was taken up.



Eat foods rich in fiber:

It has been shown that eating high-fiber foods helps with weight loss, as water-soluble fibers contribute to the feeling of satiety for a longer period, by slowing down the digestive process and reducing levels of the hunger hormone, in addition to this, these fibers are fermented and converted into short-chain fatty acids in The gut, and this helps increase the levels of hormones that create a feeling of fullness.


Avoid added sugars and refined carbohydrates:

As it contains a large amount of calories, in addition to its low nutritional value, and accordingly eating large amounts of sugars and refined carbohydrates is associated with weight gain, diabetes, heart disease, and some types of cancer, and it is easy to reduce sugar intake by avoiding foods Processed foods and eat healthy foods instead, such as; Vegetables, legumes, fruits, meats, fish, eggs, nuts, and yogurt.



Drink enough water:

Where drinking water is important when wanting to lose weight, and researchers have found that drinking one liter or more of water per day had a role in losing two kilograms within twelve months, in women who are overweight, as water may reduce appetite and consumption. Calories, and it is worth noting that women who are breastfeeding need water to replace lost fluids through milk production.


Exercise:

Where the mother is advised to find ways to start exercising with the child, and it may be simple, such as: walking in a park, or a nearby playground with the position of the child, or jogging, or practicing yoga, as these sports help to lose weight after birth, but you should consult Doctor before starting to exercise, and does not recommend reaching the point of exhaustion when exercising.


Get enough sleep:

The mother should try to sleep well and get rest, although this is difficult for a new breastfeeding mother, and the lack of sleep may make it difficult to lose weight and the possibility of contributing to its increase.


 Set realistic goals:

As a woman after childbirth must set a realistic and accessible goal of losing weight, she may not be able to return to her pre-pregnancy body shape, and for many women pregnancy may cause permanent changes in the body such as; The softness of the abdomen, the breadth of the hips and the waist.

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