Gained more than 10 kilograms during pregnancy, but only 1 kilogram less after giving birth?
Lack of sleep and stress with small children,
Always eating to redeem a weary mind?
I want to exercise, but the child is always glued to the left and right, how to be good?
Moms are eager to quickly regain their pre-child figure, but the busy parenting life makes the road to weight loss feel difficult. Dietitian Hui Hui shared her postpartum weight loss and analyzed the 4 reasons why she could not lose weight to help mothers regain their postpartum confidence.
1. Overeating due to lack of sleep
After the birth of the child, the mother's sleep time becomes alarmingly small.
When the child gets up, the mother must be awake. When the child takes a nap, the mother has to do all kinds of housework, and does not even have time to take a nap. Once sleep deprived, cortisol increases, which promotes appetite, accumulates fat, and even suffers negatively on a psychological level. After giving birth to a child, the mother is prone to obesity, coupled with the pressure to affect the impact of eating and drinking, so all the way down the fat.
Nothing hurts more than a child crying at night. The child will wake up every 1 to 3 hours to feed and change diapers again. So mothers are always in a state of lack of sleep, so they are anxious, and worse, they will have postpartum depression. In order to fill the inner uneasiness and anxiety, I had to eat non-stop every day.
3. The chances of eating delicious food increased
With the little ones, mom's life becomes very busy and she has no time of her own.
Because there is no way to eat well, you can only eat rice and noodles at will. And these are refined carbs. Unbalanced nutrition coupled with excessive intake of sugars, it is easy to lead to obesity.
How did I eat from 55 kg before I became pregnant to 63 kg after I became pregnant, and then to 53 kg a month later? Some people will think, so incredible, you are only 8 kilograms fat, how do you do it? In fact, you can completely adjust the diet structure to restore the prenatal body, and even make you better and more attractive.
I summarize my monthly diet: breakfast is basically 2 poached eggs made by my husband. Lunch is pork heart soup / pork belly soup / pork belly soup / pork rib soup / fan steak soup / preferably chicken soup made of live chicken / pork foot soup / lean broth, etc. + pork belly made of pork belly / fried chicken gizzard beans / soybean fried chicken offal / steamed eggs / braised prawns in oil / dried bamboo shoots fried pork belly / omelette / small fried beef / Husband made Fujian flat meat / fried pork heart / fried pork tongue / celery fried meat slices / stir-fried fish slices / jelly fish head pot / crucian carp tofu soup / steamed fish, etc. + fried cabbage.
You will find that the fish, shrimp, meat and eggs I eat are all high-quality protein, boiled lard belongs to high-quality fat, high-quality protein and high-quality fat have a good feeling of fullness, and fat has no effect on insulin and will not raise blood sugar. Basically, in addition to breakfast, I have a 211 plate for each meal, 2 vegetables, 1 protein, and 1 coarse grain per meal. It is advisable to eat 2-3 meals a day, try to snack as little as possible, and do not eat more meals less. If a person who likes to eat pork belly rarely eats refined carbs, then he must not be fat. So you look at the attributes of Guangdong often boiling soup, and most of the streets are thin people.
In addition to the meal, drink a lot of soup: drink any good soup, I will also add ginger, goji berries, angelica that are good for girls.
Drink a glass of 300ml of water every 2 hours: In addition to drinking soup, I also attach great importance to water, and every 2 hours I will force myself to drink a glass of water of about 300ml.
Don't eat snacks: I basically don't eat high-calorie, high-sugar refined processed foods and snacks because these snacks have a variety of additives, trans fats and high sugars.
Eat more fish: Rich in OMEGA3 fatty acids
As long as you change the structure of your diet, you can maintain an elegant beauty in your life. Losing weight is really not as hard as you think.
3. The stomach is stretched out
After giving birth, the mother will suddenly lose weight during a certain period, and that time is the lactation period. Breastfeeding consumes a lot of calories, so no matter how much you eat, you won't gain weight.
Breastfeed once, the mother will consume about 50 to 100 calories. Especially in the first six months after the birth of a child, the peak period of breastfeeding is about 350 to 500 kcal per day, which is equivalent to the amount of exercise of a 30-year-old, 60 kg adult who swims for 70 minutes continuously or joggs for 80 minutes.
Therefore, even if you eat and drink a lot and don't do any exercise, there is still a good chance of losing about 10 kilograms in an instant. Don't overeat at this time, otherwise after this time, your obesity nightmare will begin!
7 tips for postpartum mothers to lose weight:
Throw away the excuse that you can't get fat because you have a baby.
Instead of warming up with fat mothers and reducing the motivation to lose weight, you should learn from mothers who maintain a beautiful posture and cheer themselves up.
In addition to "eating", find things in life that make you happy. Try to find other ways to relieve stress, such as sharing creations online, trying out hand-made, etc.
For the first three months after giving birth, do not do strenuous exercise.
The diet must pay attention to nutritional balance. Eat more high-quality protein, high-quality fat, and eat less refined carbs.
It doesn't matter if you don't have time to go to the gym, use your child as a weight-bearing tool, replace dumbbells, perform exercises that can be done at home, and enhance parent-child time.
Apple cider vinegar and lemon juice are good slimming drinks.