How can I lose weight after giving birth? Why do I gain a lot of weight after giving birth?

Some people gain weight after giving birth, while others become thinner and thinner. This is related to personal constitution and the mother's active postpartum recovery. During the confinement period after childbirth, the baby will take in more nutrition for breastfeeding, and if there is less exercise, the baby will gain weight. So how can one lose weight?

How to lose weight after giving birth

First, adjust the diet structure and limit excessive energy intake. Once pregnant, the whole family will take care of you, and you will have chicken, duck, fish and meat every day; after giving birth, the mother-in-law will stew all kinds of soups, which will lead to excessive intake of high-protein and high-fat, and it is difficult for mothers not to gain weight. Therefore, energy intake during pregnancy and postpartum should be moderate. Nutrition is balanced, and multiple vitamins and trace elements can be ensured. Our current living conditions are generally good enough. In the past, conditions were difficult and materials were scarce, so pregnant women and postpartum women needed "special care" in diet. In fact, this concept needs to change.

Second, postpartum exercise. Postpartum is a good time for pregnant mothers to restore their figure, so you must seize the opportunity. Postpartum exercise should start after delivery. For example, moderate walking and other exercises can help mothers' blood circulation, uterine contraction, restore the elasticity of the vagina and abdominal muscles, and help restore a slim figure as soon as possible. Exercises include uterine contraction exercises, perineal muscle exercises, abdominal exercises, etc. Professional body exercises can be performed under the guidance of doctors and relevant personnel.

Third, breastfeeding is a beneficial way to prevent postpartum obesity. Breastfeeding is not only good for the baby's health, but also continuously consumes the fat accumulated by mothers during pregnancy, which can prevent the occurrence of obesity.

Why do you gain weight after giving birth?

There are two types of postpartum obesity: one is severe weight retention after childbirth, and the other is weight gain after childbirth.

We all know that when pregnant, women need to meet the energy and nutritional needs of themselves and the fetus. So we will find that a small number of women become thinner after pregnancy. This is because a small part of the fat in these women's bodies is broken down into energy and passed to the fetus.

But this is only a small number of people. Most women will become fatter after giving birth. There are three reasons:

One is that the weight before pregnancy is too high, the second is excessive weight gain during pregnancy, and the third is excessive weight gain after delivery.

When energy intake exceeds the needs of the mother and fetus, and the hormone levels in a woman's body change during pregnancy, the two will promote each other, causing more fat to be retained in the mother's body, so she becomes fat after giving birth.

In most cases, we cannot control the hormonal changes during pregnancy, so the main reason is excessive energy intake, that is, improper food choices.

How to prevent postpartum obesity

The key to preventing postpartum obesity lies in a reasonable diet and an appropriate increase in exercise. The main thing in the diet is to eat more high-protein and high-fiber foods, such as milk, fish, eggs, lean meat, fresh vegetables, beans, etc. High-fat and high-cholesterol foods should be eaten as little as possible, such as offal, animal oil, fatty meat, etc. At the same time, foods with high sugar content should also be eaten less, such as desserts, and even our daily staple foods such as refined rice and noodles are foods with high sugar content, and should also be consumed in limited quantities. Postpartum nursing mothers need to increase their energy intake by 500 kcal per day compared to non-pregnant mothers, which is equivalent to 2 taels of rice + 300 grams of milk + 1 egg + 1 tael of lean meat + 1 tael of fish. If you are a non-breastfeeding mother, you do not need to increase your energy intake.

Postpartum exercise should also be carried out every day, such as plank support (3 to 5 times a day, 4 sets each time, 60 seconds each set), aerobics, yoga, brisk walking, leg raising, etc., and 30 minutes of exercise every day is enough. A reasonable postpartum diet plus exercise can not only restore the body shape, but also prevent postpartum urinary incontinence, obesity, depression or diabetes and other diseases.