Postpartum obesity is a concern for many new mothers. However, losing weight after childbirth is even more difficult because even if you can control your diet, you still need to eat nutritious food for your baby. So what should you do? Here are three steps to postpartum weight loss strategy.
1. Three Steps to Postpartum Weight Loss
Step 1: Establish the right mindset
The first six months after childbirth is the golden period for new mothers to lose weight. However, new mothers who have just given birth should not blindly go on a diet to lose weight. This is because the body has not fully recovered to the pre-pregnancy state, and some new mothers also have the heavy task of breastfeeding, which requires additional nutritional intake.
Forcing yourself to go on a strict diet after childbirth not only slows down the body's recovery process but can also lead to various postpartum complications. Taking weight loss pills is also not recommended. Most weight loss medications taken by breastfeeding mothers will be excreted in breast milk, which means that your baby will also consume a large amount of medication.
Step 2: Adjust your diet
Experts remind new mothers that proper diet adjustment is crucial for successful weight loss after childbirth. It is important to ensure adequate nutrition intake for both the baby and the mother. The diet should include rich protein, vitamins, and minerals, such as fish, lean meat, eggs, milk, fruits, and vegetables.
New mothers should try to consume unsaturated vegetable oils in small amounts. The less oil, the better. High-fat salad dressings and peanut butter are foods that are easy to gain weight, so new mothers should consume them in moderation. New mothers should also consume a moderate amount of dairy products, but should opt for low-fat or skimmed milk instead of condensed milk or flavored milk. Sweet desserts and snacks are not suitable for new mothers who want to lose weight, especially cakes and chocolates, which are high in calories and should be consumed in moderation.
Step 3: Engage in moderate aerobic exercise
On the second day after giving birth, new mothers can start by walking out of bed. For those who have experienced significant blood loss, low blood pressure, or cesarean section, it is better to start walking on the third day.
2. Postpartum Diet
Gradually control your food intake and avoid overeating. During pregnancy, pregnant women often have increased appetite. This is because they need to provide nutrition for both themselves and the baby, as well as store fat for breastfeeding after childbirth. However, after childbirth, the demand for food is not as high. It can be challenging for individuals to change their eating habits and appetite voluntarily, so new mothers need to control their food intake. However, it is essential not to go on a strict diet. Healthy methods are not difficult: eat small amounts but more frequently, gradually returning to the pre-pregnancy food intake. The maternity leave is a time for adjustment.
Do not find any excuses to overeat. The most common excuse is "afraid of depriving the baby." This is a self-deception. The composition of breast milk is not significantly affected by diet. As long as there is enough breast milk, it is sufficient for the baby's needs. The fat accumulated during pregnancy is precisely for postpartum breastfeeding consumption. Breastfeeding is a process of gradually burning fat. If you do not control your diet, you will consolidate fat, and overeating will increase fat storage, making it common to exceed the weight gained during pregnancy.
During breastfeeding, it is wise to choose a wide variety of healthy foods to ensure an adequate intake of vitamins and minerals. When implementing a weight loss plan, it is also necessary to supplement various vitamins. In order to provide sufficient milk supply, breastfeeding mothers need an additional intake of 500 calories of energy per day. During breastfeeding, the daily protein requirement increases from 46 grams to 71 grams (equivalent to 3 servings of protein-rich food), which helps maintain a lean body weight necessary for good milk production.
