Safe and Effective After Childbirth Diet Tips – After giving birth, one of the problems that new mothers often complain about is the weight that is difficult to lose again. Not infrequently, weight problems can stress you out, especially when you are struggling to adjust to your new role as a mother.
Some opinions say that extreme diets should not be done because it is feared that they can affect milk production. Well, then how are the safe and effective After Childbirth Diet tips for losing weight.
Maintain weight after delivery
It is only natural that after giving birth, women will experience an increase in body weight compared to before pregnancy. Some mothers can accept this and some try their hardest to make their bodies return to normal. Mothers don’t need to worry, because maintaining a healthy weight after giving birth is not impossible.
However, the most important thing to note is the impact that can occur on your little one’s health if you limit food intake. There are several ways you can do a diet after giving birth without disturbing the child’s nutrition.
Don’t go on a diet too fast
The first thing that must be considered to maintain body weight after giving birth without affecting the child’s nutritional intake is to choose the right time. The body needs to recover from labor.
A person who starts losing weight too soon after giving birth can make it more difficult for the body to recover. The reason is, the body will experience fatigue. Also, it is necessary to adjust to a newborn baby.
Adjust your diet and count calories
Counting calories can help you find out how many servings your body needs. Calculating the calories needed and consumed makes it easier for you to adjust your diet. Counting calories also helps you reduce overeating portions and you can choose healthier foods. Thus, the combination of these processes can ultimately help facilitate the weight loss process.
When a mother has to breastfeed, she will have a fairly high appetite. Therefore, it is important to maintain a healthy food intake for you and your little one. Also, don’t forget to keep your body fluids so that you and your little one stay healthy.
What are the Safe and Effective After Childbirth Diet Tips?
Eat foods high in fiber
Fiber can also help you feel full longer by slowing down the digestive process and reducing levels of hormones that trigger hunger. Some examples of fiber-rich intake include corn, green beans, red beans, avocados, brown rice, vegetables, and fruits.
Increase consumption of healthy protein
Apart from fiber, protein is also a component that cannot be missed if you want to lose weight after giving birth. Consuming adequate protein in the diet can help increase metabolism, reduce appetite, and reduce excess calorie intake.
Studies show that protein has a greater thermal effect than other nutrients. That means the body uses more energy to digest protein than other types of nutrients, resulting in more calories burned. Protein is also able to suppress appetite by balancing the hormones in the body.
People on a 30 percent protein diet consumed 441 fewer calories per day compared to a diet with less protein. Healthy sources of protein include lean meats, eggs, fish, nuts, seeds, and milk.
Don’t forget about regular exercise
The best way to lose weight for mothers who have recently given birth is to exercise regularly. Diet after childbirth is very effective when done in conjunction with physical exercise. When you have time to spare, try to do exercises that can tone your pelvic muscles. Try doing squats 10 to 20 times each day.
Apart from adjusting your diet, exercise should not be forgotten, Ma. Several types of cardio exercise such as walking, jogging, running, cycling, and interval training can help you burn more calories and have many other health benefits.
Regular exercise and adjusting the right diet can help speed up the weight loss process, Ma. Research shows that the routine of exercise plays an important role in its effectiveness. Especially on burning calories and maintaining heart health.
Are There Any Safe and Effective Postpartum Diet Tips?
So even walking is very helpful if done regularly and appropriately. However, for sports after giving birth, you should still consult your doctor first. Especially if you have had a C-section, where it usually takes longer in the pelvic area and abdomen to heal. Exercise after childbirth can be done safely depending on the method of delivery, whether there are complications, and how your mother is recovering after delivery.
Just drink water
Drinking enough water is one of the important tips in the process of losing weight. Drinking enough water can help burn more calories in the body, and can help reduce appetite and calorie intake. For mothers who are breastfeeding, staying hydrated is also very important to replace fluids lost through breast milk production, you know.
Get enough sleep and rest
Although it may be difficult for new mothers to be able to sleep enough, if there is an opportunity to take advantage of it to rest, Ma. Lack of sleep can basically be one of the causes of difficulty losing weight. In one study, new mothers who slept 5 hours or less were less likely to lose weight than those who slept 7 am per day.
In fact, when the body is tired there will be a release of cortisol and other stress hormones that can increase body weight. Often staying up late and not getting enough sleep also makes you tend to want to eat less healthy foods. For example, such as sugary or high-salt foods. Even the desire to exercise will decrease when the body is tired.
Don’t hesitate to ask Papa or other family members to look after your little one, while Mama takes a short break during the day. Those are some safe and effective postpartum After Childbirth Diet tips that can be done to help you lose weight. Also adjust to Mama’s health condition, yes. Thus a little review on how to diet, hopefully it is useful, thank you.