Postpartum mothers can lose weight quickly by following these eight dietary tips, easily solving postpartum obesity.
1. For mothers who are not breastfeeding or have stopped breastfeeding, they can moderately reduce their daily calorie intake, for example, by reducing 300-400 calories, but it is not recommended to go below 1200 calories. If the calorie intake is too low, not only will it make you hungry and low on energy, but it will also be difficult to sustain. Moreover, it may lead to inadequate nutrient intake, affecting your health. Additionally, when the body receives insufficient calories for a long period of time, the metabolic rate automatically decreases, making weight loss more difficult and increasing the likelihood of rebound weight gain.
2. Breastfeeding mothers should not excessively restrict their calorie intake as it can affect milk production. If the postpartum weight is really excessive, it is recommended to consult a nutritionist to determine the appropriate calorie requirement. In fact, breastfeeding itself is a natural weight loss method, as it can burn an additional 500-700 calories per day.
3. Eat meals at regular times and in appropriate portions, ensuring a balanced intake of the six major food groups.
4. Whether cooking at home or eating out, opt for cooking methods such as steaming, boiling, braising, baking, and stewing, which use less oil.
5. Reduce fat intake: choose lean meat, skinless chicken and fish, and limit consumption of fried foods (no more than twice a week).
6. Consume less sweets and sugary drinks. If you really can't resist temptation, share it with friends or family, only eating half or one-third of the portion.
7. When feeling hungry or craving for food outside of regular meals, do not overly restrict yourself from eating, but control the quantity and make mindful choices. When you feel hungry, start by drinking a cup of hot water and wait for 15 minutes. If you still feel hungry, then eat. Better choices include eating two pieces of soda crackers or drinking a bottle of yogurt. Additionally, low-calorie snacks like a piece of fruit or a jelly can also be considered. If you feel like eating something after dinner, try cooking a pot of vegetable soup to drink.
8. Avoid multitasking while eating. Chew your food slowly and thoroughly, and do not eat too quickly. This helps with proper digestion, increases satiety, and prevents overeating.
