Losing weight after giving birth is the desire of many women after going through pregnancy and childbirth. So, How to quickly lose weight after pregnancy? Is this question in your mind too? Well, This article will tell all the new mothers the secret to losing weight after giving birth safely and effectively. Let’s refer to the following safe and effective tips for losing weight 1 month after giving birth to quickly restore your postpartum figure.
How to quickly lose weight after pregnancy
After going through the difficult process of pregnancy and childbirth, women always want to lose weight and get back in shape. But what measures should be taken to ensure safety, not affect health, and still maintain an abundant supply of milk for the baby?
Include lots of Fruits and vegetables
Eating lots of green vegetables and fruits helps keep your skin firm longer after giving birth and is a good way to lose fat.
Protein: Protein is a component that makes up cells, helps form life for the body, and regenerates energy. Mothers should choose foods rich in protein but low in calories such as chicken breast, lean beef, eggs, milk, fatty fish, shrimp, nuts, beans, bananas… The amount of protein every day should be given to mothers. The supply is no more than 56g!
Fat: Hearing the word “fat”, mothers may be a bit hesitant when they want to lose weight. However, mothers should not completely eliminate this nutritional ingredient because it is an indispensable ingredient in the body’s activities, helping to maintain the effective functioning of internal organs. Some foods containing fat should be supplemented by mothers such as salmon, nuts, yogurt, avocado…
Vitamins and minerals: This is an ingredient that mothers should increase supplementation with. Mothers can get vitamins and minerals from foods such as meat, fish, eggs, milk, nuts, cereals, fruits, vegetables…
Eat grapefruit every day
Eating fruit is very good and choosing fruits that are effective for weight loss is even better. Grapefruit is a reliable fruit for women’s weight loss after giving birth because vitamin C has the miraculous effect of burning fat and increasing metabolism. If you know how to eat properly, it will have good effects to help you regain your old shape. Grapefruit is the best fruit to help women lose weight post delivery successfully, but how to eat it so that it helps women quickly gain a slim figure.
- First, you should eat half a grapefruit in the morning.
- The second is to drink grapefruit juice at noon and evening.
Eat unsweetened yogurt every day
For a long time, unsweetened yogurt has been used by many women because it is a nutritious food and drink for health, beautifies the skin, and especially creates more milk for new mothers, supporting digestion and weight loss. Yogurt also has the effect of filling your appetite, thus preventing you from consuming more energy.
Enhance breastfeeding
Breastfeeding is something that seems extremely simple but is a very effective method of losing weight after giving birth. When breastfeeding, energy from the mother is also transferred to the baby. According to many studies, breastfeeding mothers continuously every day will help mothers reduce 500 calories from their bodies. Mothers can also use the help of a breast pump during their breastfeeding journey to help their baby develop comprehensively and support the safe weight loss process.
Exercise and Practice 60 minutes of yoga every morning
Losing weight means you have to exercise or play a sport, but it is not suitable for new mothers post-delivery. Yoga is currently the best exercise for postpartum women because yoga is basically a form of exercise that is gentle, breathes evenly, focuses the mind, and calms the mind. In addition, yoga is a powerful practice that helps regulate blood circulation, and increase metabolism, thereby burning fat, detoxifying, avoiding diseases, and, importantly, helping to lose weight very effectively.
Some healthy snacks postpartum mothers can use include:
Nuts: Nuts are a good suggestion for postpartum mothers if they want a healthy snack because they have high nutritional content, especially good milk-boosting effects. Moms can add cashews, almonds, walnuts… to their daily diet!
Fresh fruit: Fresh fruit will help mothers have more energy without worrying about consuming too many calories into the body. Not only that, the amount of vitamins and minerals in fruit also helps mothers beautify their skin and get in shape soon thanks to the abundant fiber
What postpartum mothers should avoid
Eating a lot of starch
Carbohydrates are a very important ingredient in providing the body’s main source of energy, so mothers should not ignore this nutritional ingredient. However, mothers also need to pay attention to consuming enough carbohydrates to avoid excess. It’s best for mothers to increase their intake of starches that are high in fiber and easy to absorb, such as brown rice, sweet potatoes, potatoes…
Instead of eating a lot of starch eat more vegetables and fruits. Postpartum weight loss is not like normal weight loss, you must have a proper, scientific diet. You should choose foods that are low in fat but still provide enough nutrients because you also have to provide milk for breastfeeding.
Unhealthy snacks
Unhealthy snacks are foods that mothers need to stay away from because they not only do not provide the necessary nutrients for health but also have a negative impact on both mother and baby.
Mothers should eliminate the following unhealthy snacks from their daily diet:
Fast food: Dishes such as french fries, fried chicken, pizza, etc.. are delicious, attractive, and convenient, but contain many ingredients that negatively affect health. These types of foods often use oil to fry over and over again, which is very harmful and they absorb a lot of grease that is not good for the body, causing mothers to gain weight that is difficult to control.
Cakes and chocolate: These are foods that contain a lot of sugar, causing weight gain and obesity. Therefore, mothers should stay away from this snack!
Soft drinks and carbonated drinks: Soft drinks and carbonated drinks not only negatively affect the health of the mother and baby, but also cause the mother to gain uncontrolled weight. In addition to excessive amounts of sugar, some drinks such as alcohol-containing alcohol or coffee containing caffeine also negatively affect the nervous system, leading to fatigue and mental irritation. agitation, insomnia, stress, and even affect the quality of breast milk.
Eating your child’s leftovers
Mothers often eat their children’s leftovers, which causes the mother to gain even more weight. Therefore, you absolutely should not eat your child’s leftover food, cook it properly and let your child eat it all.
