Maternity is a great experience; it gives a feeling of satisfaction and completeness to the woman. But, alas, an unpleasant weight comes along with the pregnancy. Throwing away those extra pounds seems like a tedious task, like climbing a rock.
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In addition, taking care of a newborn and adjusting with a completely new routine is often unlikely to leave time with women.
As a result, a woman usually applies a lot of weight after pregnancy, which reduces her self-esteem, and she shies away from social gatherings.
However, it is very important to fit into the form even after delivery, as flab and fats are extremely undesirable. Therefore, you need to take care of your diet after childbirth.
Causes of excessive weight gain during pregnancy
Usually a woman gets 11.5 kg to 16 kg during pregnancy. This excess fat is used to store energy for childbirth and for breastfeeding.
However, it is usually observed that women get much more than the desired levels, and often find that they are difficult to lose after pregnancy.
However, additional weight can be very harmful for women and can lead to a number of problems, such as the risk of heart disease and diabetes, a greater complication — later pregnancy, etc.
If you have recently become a mother, here are some tips for you to lose a few pounds.
Do & # 39; s And Don & # 39; ts of Post The Weight Weight Loss Plan
How to lose weight after giving birth – a big question, following the following methods:
1. Adopt a realistic plan:
Do not follow celebrity statements and stories in women's magazines, as weight loss after pregnancy is always a gradual process. Make a realistic plan based on the weight gained during pregnancy.
For example, it would be quite practical to target a loss of 4-5 kg over 2 years. However, such a plan should be based on a healthy diet and exercise. You especially need to take care of your diet after delivery.
2. Regardless of the diet:
Crash diets are strict no, no, no. Although short-term diets help you lose weight quickly over a short period of time, it will not provide you with the nutrients you need to heal and recover.
In addition, the body needs extra calories when breastfeeding a child. Reducing essential nutrients will make you feel tired and stressed.
This will be especially detrimental to your health when you need to take special care of the newborn, and you are mostly sleep deprived.
If your weight is stable, just reducing 500 calories per day (which is quite safe) you can get rid of about half a kg per week. Thus, it is a way to learn how to lose weight after pregnancy.
3. Breastfeeding a child:
You should also know how to lose weight during breastfeeding. Breastfeeding is extremely beneficial for the health of the baby and the mother.
Breast milk offers essential nutrients that are extremely important for the growth of the baby. It also enhances the child’s immunity, as it contains the necessary antibodies.
It is also beneficial for the mother because it reduces the risk of breast cancer, type 2 diabetes and ovarian cancer. In addition, breastfeeding will also help you lose those extra pounds!
4. Eat fiber-rich foods:
We will tell you how to lose weight after pregnancy naturally. In the course of research, it was proved that fiber-rich food helps in weight loss of the abdomen.
In addition, fiber food will help you feel more complete, slowing down the speed of digestion and reducing cravings from time to time.
In addition, fiber-rich foods such as fruits, raw vegetables, oats, will provide your body with essential minerals and vitamins that will help your body heal quickly.
5. Choose foods rich in healthy protein:
You could again and again think about how to lose weight after pregnancy. We tell you that by taking healthy proteins in your diet, you can increase your metabolism.
It will also help reduce appetite and, consequently, reduce the amount of calorie intake. Therefore, indulge in a protein-rich diet such as eggs, lean meats, fish, nuts, legumes, seeds, dairy products, etc.
6. Avoid sugary and heavily processed foods:
It was found that sweet and highly processed foods have high calories, but poor amounts of nutrients. Therefore, avoid foods such as pastries, cookies, pastries, packaged juices, chips, candy, ice cream and other baked goods.
Although it may seem seductive, they are full of calories and may eventually become more alive than ever before.
Instead, try a snack on fruits, nuts, salads, grams, sprouts, inflatable rice, etc. Weight loss after pregnancy is not difficult if you avoid junk items.
7. Start with an exercise plan:
You can start an exercise plan by doing cardio exercises such as brisk walking, running, jogging, cycling, etc. For burning calories. In addition to helping you lose weight, it will improve your overall health, reducing the risk of developing diabetes and many types of cancer.
But you have to plan an exercise based on the advice of a doctor, because your stomach and pelvic area takes time to heal, especially if you gave birth through the C-section.
The doctor may advise you to begin exercises on the pelvic floor before exercises, which you can do only after a full recovery.
8. Drink plenty of water:
You may be surprised to find out, but drinking enough water is vital to achieving your weight loss goal.
A study conducted by Jeremy D., Akers, Rachel A., and others in Elsevier-Journal of the Nutrition and Dietetics in May 2012 indicated that along with taking fruits and vegetables it is also important to take plenty of water for weight loss.
Therefore, in addition to controlling calorie intake, it is also important to take enough water. In fact, drinking water reduces appetite and calorie intake.
In addition, it is extremely important to remain hydrated during breastfeeding of a baby to replace fluids lost from milk production.
It is generally recommended to drink about 2 liters of water per day for slimmingWater plays an important role in weight loss after pregnancy.
Your child has already filled your life with laughter and fun, but you can play more with your child only when you are healthy and healthy.
In addition, weight loss after childbirth will bring you confidence and give you more strength to care for the little ones. So what did you decide to do or not to do? How about taking a child for a walk to a nearby park?
These were some boards and donts that can help you. lose weight after pregnancy. To learn more about pregnancy loss, visit: