7 ways to lower the weight after giving birth

After giving birth, of course there are many things you need to think about. Starting from when to breastfeed, what to do if your favorite baby crying, and how to lose weight increased during pregnancy. If your pre-pregnancy normal weight and experience as much as 12.5-17.5 kg weight gain during pregnancy, your doctor may advise you to lose weight slowly, can be more than 2 months, taking into account the intake of food and of course berolaraga.
But, if before pregnancy you are overweight and experience more weight gain during pregnancy, doctors advise you to take more time, perhaps up to 1 year, to lose weight.
According to health experts, is very important to lose weight due to pregnancy. "Losing is very important. If not, this can lead to overweight and obesity within the next 15-20 years," explained Debra Krummel, PhD, RD, professor from the University of Cincinnati department of nutrition, as quoted by WebMD site.
But do not forget, even if you want to quickly return to its original body shape, this should be done with patience. Maybe you want to emulate your favorite celebrity who often can immediately return a beautiful body soon after birth. Maybe you've often wondered how they could do it. "The question really is not that, but it should be, why they do it?" light Melinda Johnson, MS, RD, dietitian at the same time spokesperson for the American Dietetic Association (ADA). "They are implementing a diet that is very, very tight, and some of their activities before their bodies are ready to do it," he explained.
According to Johnson, the mother should be more patient. "You have to gain weight during 9 months of pregnancy. So, you should at least take that long to lose weight."
By applying the principle of Johnson, the following bebrapa tips that can help you lose weight after giving birth and help you back into your old jeans size, any size.
1. Avoid diet
Sounds weird, but follow a certain diet can destroy your efforts to lose weight after giving birth. According to Johnson, feel they have limited access to favorite foods while you are stressed because of your role as a mother, can be a source of weight gain.
"If you implement a healthy diet and eat when hungry, most women claim to still have a natural weight," explained he.
Instead of dieting, Johnson, encourage you to eat a variety of food in total balance. So, provide a different snack at home. This will keep you from hunger and keep you energized throughout the day. Apple slices, carrots, or crackers wheat could be your choice.
No matter how big your desire to lose weight, try not to reduce intake of 1,800 calories per day, especially when you are breastfeeding.
2. Choose foods super
When a new baby, your body requires maximum nutrition, especially if you are breast-feeding. Therefore, choose foods that are rich in nutrients but low in calories and fat. One example is the fish. Fish is rich in DHA, omega-3 fatty acids essential, that helps the developing brain and nervous system of your baby. The best source of DHA is salmon, sardines and tuna.
In addition to fish, you also should increase the intake of calcium-rich milk to help maintain bone strength. Do not forget your protein intake. Choose meat with less fat, chicken, and soybeans are low in fat but high in protein and fiber. Food is good for you and keep you full longer.
3. Nurse
Despite the fact whether breastfeeding can lose weight is still controversial, some studies found that exclusive breastfeeding will help you return to the original weight faster. Breastfeeding is good for your baby, can enhance the immune system and various other health benefits. Exclusive breastfeeding also allows you to increase the intake of 300 calories extra per day (can also add a little if your baby is strong drink or your baby twins). But do not make breastfeeding as an excuse to eat whatever you want.
4. Drink
Drink plenty throughout the day will keep you from dehydration. Drinking also will make you full so you eat consumption is reduced. Some studies also have found that drinking a lot can accelerate the process of metabolism.
According to Johnson, drink 8 glasses per day is not a benchmark for sure if your water intake is adequate. Johnson would recommend to make color and frequency of your urine as a benchmark. If your urine is relatively clear, and you urinate every 3-4 hours, you're drinking enough water.
5. Sports
Diet is very important, but still only one part of a plan to reduce your weight. You need to combine them with aerobic and strength training after giving birth. It can burn calories and maintain muscle strength and bone. Sports, Johnson explained, in addition to losing weight also has many other benefits. "Exercise also helps overcome depression, sleep disorders, to relieve stress."
Of course not have to go to the gym. You can get re-shape the body of your dreams by doing a quick way even when pushing the baby in the stroller. "Exercise 150 minutes per week," said James M. Pivarnik, PhD, FACSM, professor of kinesiology and epidemiology at Michigan State University. In the presence of your little baby, do exercise continuously for 30 minutes does not sound possible. So, you can divide it into 10 minutes per session it. Next try adding the duration to 20-30 minutes per session it.
6. Sleep
Maybe you can not fully sleep for 8 hours per night because they have to care for your baby. But, lack of sleep can hinder your efforts to lose weight. A study found that new mothers who slept for 5 hours or less a night tend to be more difficult to lose weight than those who slept 7 hours.
When tired, your body releases cortisol and other stress hormones that can lead to weight gain. "Additionally, when tired, you tend not to pay attention to your needs," explained Johnson. You will not be too concerned where the food is healthy. You even tend to choose foods that can be processed and easily obtained. In addition, you will get lazy to do physical activity.
Perhaps you have often advised to go to sleep when your baby sleeps, and this is true. Ayamlah sleep as often as possible throughout the day and go to bed early, at least until your baby starts to sleep.
7. Ask for help
If you're trying to lose weight, ask your doctor and dietitian. Dietitian can help you plan meals that help you lose weight safely and effectively. While doctors can guide you in determining the amount of weight that should be taken down and when it is appropriate to start exercising.