Góc thắc mắc: Giảm cân khi cho con bú bằng cách nào?

Source: Góc thắc mắc: Giảm cân khi cho con bú bằng cách nào?

The main concern of many mothers after giving birth is a fast, safe method of weight loss that does not affect the health of both mother and baby. To return to the ideal weight, mothers should follow the diet and exercise like? Together we read the following article to answer the question: lose weight while breastfeeding how.

=> Reference Review whether Lipo 6 is good? How to use Lipo 6 to lose weight effectively? in: https://ift.tt/Lti1nsu

1.Principles of weight loss while breastfeeding

After giving birth, a woman’s body is often quite bulky, and at the same time has to gain weight to ensure enough milk production for the baby. Therefore, nutritionists recommend that mothers should master the principles of weight loss while breastfeeding, so as not to affect the mother’s health after birth, and at the same time prepare the best weight loss menu while breastfeeding.

1.1 Not fasting

Fasting is a weight loss solution when breastfeeding that is not prescribed by a doctor, because although it helps to lose weight quickly, it causes fatigue for the body, easy to cause stomach diseases … especially for mothers breastfeeding is even more unscientific.

When the mother stops supplying fat, the body automatically extracts stored fat to make milk. However, the milk produced will be of poor quality, do not provide adequate nutrients, and have a significant impact on the physical and brain development of infants.

1.2 Do not use weight loss drugs

Everything a mother eats and drinks is passed on to her baby, through her milk supply during breastfeeding. Weight loss pills really dehydrate the body, and if you use it to lose weight while breastfeeding, it will harm your baby’s health.

When breastfeeding, the infant becomes a passive user of the drug, and is subject to the same pharmacological effects of the drug as the mother, even more. That’s because the body’s ability to eliminate toxins is still poor, only about 10% of that of adults, especially when children are 6 months old.

1.3 Limit excessive exercise

For women who are breastfeeding, weight loss methods such as gymnastics, aerobics, abdominal liposuction, etc. are also not recommended. Because when the mother’s body works too hard, it will produce lactic acid, milk containing lactic acid will have a bitter taste, causing the baby to lose appetite, causing rickets and malnutrition in children.

=> Reference Is eating potatoes fat?? How to eat potatoes for people to lose weight in: https://ift.tt/EQInS6V

2. 10 most effective ways to lose weight while breastfeeding today

2.1 Cut calories

Postpartum mothers need to have a reasonable diet to help lose weight effectively to cut calories into the body. If during breastfeeding, the mother eats foods that are high in saturated fat and sugar such as cakes, pizza, french fries, hot dogs, bacon, etc. will not provide many beneficial nutrients for the baby. young.

You should change your diet by eliminating these foods and replacing them with healthier foods. Postpartum women should aim to eat foods rich in important nutrients instead of eating all they can.especially if you are breastfeeding.

• Choose foods rich in protein such as lean meats, chicken, and nuts.
• Supplement the amount of calcium found in milk, yogurt and cheese.
• It is recommended to add fish such as salmon, mackerel, … during this time, because it is a rich source of DHA, an omega-3 fatty acid that is very good for the health of both mother and baby.

2.2 Healthy snacks

Mothers can snack, as long as the food is healthy, low in fat and sugar. Choose snacks like fresh fruit or canned or unsweetened cereal instead of sugary drinks, candies and chips, as these are high in calories but have no nutrients. To successfully lose weight while breastfeeding, choose healthy snacks, to minimize calorie intake, and to have enough nutrients to help your baby grow healthy both physically and intellectually.

2.3 Provide enough water for the body

When planning to lose weight, one principle that mothers need to keep in mind is to keep the body hydrated. Drinking water not only boosts metabolism and burns calories, but also helps to purify the body, reducing hunger and cravings for snacks.

Drink enough 3 liters of water per day (can be filtered water, juice, soup …) and say no to soft drinks, carbonated water, alcoholic drinks. In addition, mothers can apply a way to lose weight while breastfeeding through safe folk remedies such as drinking brown rice tea, white tea, ginger tea, … to remove excess fat effectively.

2.4 Breastfeeding

As you know, breast milk is the best source of nutrition for your baby’s health and immune system. Not only that, breastfeeding also helps a lot in the efforts to reduce mothers’ waistlines after giving birth. Many women report that they lose weight faster while breastfeeding, possibly even burning hundreds of calories a day.

2.5 Get enough sleep

You should try to sleep at least 7 hours a day (not necessarily in a single time). When you don’t get enough sleep, your risk of weight gain increases. In a new study, mothers who slept 5 hours or less per night were likely to lose less weight than mothers who slept at least 7 hours per night.

If you’re pursuing postpartum weight loss goals, set a bedtime for your baby with activities like bathing, reading, and singing. Try to stick to a nightly routine, and your baby will become aware of when it’s time to go to bed each night, giving you more time to rest.

2.6 Eat a lot of fiber

Fiber helps to stabilize blood sugar levels and increase feelings of fullness for longer periods of time for nursing mothers. According to one study, a group of people who increased their daily intake of high-fiber foods by 1g, without any other dietary changes, lost weight more effectively than those who took a low-fiber supplement.

Mothers should get at least 25-38g of fiber per day from foods such as fruits, vegetables, legumes and whole grains to optimize the health of both mother and baby, and support effective weight loss. more fruitful.

2.7 Change your way of thinking positively

Postpartum depression causes the mother’s body to release the hormone cortisol into the bloodstream, causing fatigue and easier weight gain. High levels of Cortisol can also make it difficult for mothers to lose belly fat after giving birth. Instead, mothers should improve their emotions, do not think too much, to help the process of reducing belly fat after birth achieve more positive results.

Instead of getting tired of negative thoughts, mothers should:

• Try to keep yourself relaxed and be patient with yourself.
• Practice deep breathing, listen to music and participate in outdoor activities as much as possible.

2.8 Drink green tea every day

Green tea is a good choice for postpartum weight loss, as green tea is known to aid in fat burning. More importantly, it contains antioxidants that protect free radical cells and also improve body metabolism to help with weight loss. Drinking green tea after exercise can improve your weight very simply, but effectively.

2.9 Add salad or soup to the menu

This is a way to lose weight for mothers during breastfeeding who are too busy to follow a strict diet. At this time, mothers can add to the daily menu of weight loss soups or salads.

That’s because the soup contains a lot of water, and the salad contains a lot of green vegetables, these dishes will help you feel full faster, limit your appetite, thereby controlling your calorie intake better, without worrying about weight gain. after giving birth again.

2.10 Exercising in the right way

The method of exercise that helps you lose weight is obvious, but after having a baby, you probably won’t have time to go to the gym. If mothers are too busy, and do not have time to fully implement weight loss methods while breastfeeding, then mothers just need to be more active during the day to reduce body weight.

It is estimated that activities such as cleaning, gardening, walking… can account for up to 50% of the total calories you burn each day depending on your activity level.

=> Reference 7 weight loss menus for women most used by most people in: https://ift.tt/7WTz9Dl

3.Notes to lose weight while breastfeeding effectively

3.1 Only lose weight 6 weeks after giving birth

Many mothers want to regain a slim waistline as soon as possible, but mothers should not apply the diet too soon when the muscles have not recovered. It is recommended to wait until the body returns to normal after giving birth for at least 6 weeks before starting to follow a diet and lose weight, to avoid affecting the health of both mother and baby.

3.2 Lose weight slowly

During pregnancy, a woman’s body has accumulated a certain amount of excess fat that cannot be reduced immediately. Especially while breastfeeding, mothers should not try to lose weight too quickly because this will affect the quality of milk, make the baby lack nutrients, and develop both physically and intellectually.

Milk production will be hindered by too much and too fast weight loss. Therefore, your weight loss goal should not exceed 0.25 kg per week while breastfeeding. After childbirth, the average weight loss of a nursing woman is 0.5-1 kg per month during the first 6 weeks of childbirth.

It is not possible to lose weight quickly overnight when the weight has accumulated during 9 months of pregnancy, mothers need to give themselves time to regain their previous weight and shape. Besides, pPostpartum women should consult a doctor, nutritionist for advice and answers when they have questions about how to lose weight after giving birth effectively and safely for both mother and baby.

3.3 Don’t depend on breastfeeding for postpartum weight loss

Although breastfeeding helps you burn about 500 calories a day (equivalent to a day of running 8 km), weight loss by breastfeeding alone does not guarantee effectiveness. While many mothers lose weight while breastfeeding, many other mothers find it difficult to lose weight with this method. Some people can’t lose a single pound until the baby is weaned. The reason is probably that breastfeeding causes the mother to lose calories, she will tend to eat more food, and even gain more weight than before.

=> Reference How many calories are in chicken breast?? How to cook 10 chicken breast dishes for dieters at: https://ift.tt/Gw4bhHn

The above article has suggested to mothers 1 way lose weight while breastfeeding simple, effective. Losing weight after giving birth not only helps you feel confident with a slim body, but also brings many benefits to your overall health. Take the time to apply the above suggested ways to lose weight for mothers after giving birth to get in shape right now. Wishing you success in doing so

Xem thêm nhiều bài viết về : Địa Điểm Phòng Tập

Via: kienthucgym.com

from kienthucgym.com https://ift.tt/3cAXZwg
via Kienthucgym.com