The epidemic prevention doctor shared 4 tips for postpartum weight loss: breastfeeding, exercise, and adopting the Deshu diet

Postpartum physical and mental changes

Several studies have shown that there is a positive correlation between dissatisfaction with body image and perinatal depression, and it is also a risk factor for postpartum depression. Pregnancy is a period when weight and body shape change in a short period of time, and these changes may cause dissatisfaction with one's body image. Furthermore, if expectant mothers continue to judge themselves by pre-pregnancy standards during pregnancy or after giving birth, it will have a negative impact on their body and mind. It is worrying when women hate their bodies after childbirth, as this means a certain loss of self-confidence or self-denial, which must also imply a crisis in the relationship between the couple.

Pregnancy is a period when weight and body shape change in a short period of time, and these changes may cause dissatisfaction with one's body image.

Weight changes after childbirth?

Concept 1: How much will I weigh during pregnancy due to normal physiological changes?

(1) First, the baby + amniotic fluid + placenta, about 5 kilograms

(2) The mother's uterus and breasts increase during pregnancy + the blood volume increases + the water volume increases by about 4.3 kg

(3) The amount of fat gained by the mother herself, about 3.2 kg

Therefore, it is normal to gain 11 to 12 kilograms during pregnancy.

On the day after delivery, your weight will drop by about 5 kilograms (baby + amniotic fluid + placenta). One week after delivery, as the edema problem improves, you will lose a few more kilograms. The rest is the fat that we need to eliminate gradually.

Myth 2: Will I gain that much fat?

In order to protect the baby, the mother's estrogen secretion will gradually increase as the pregnancy progresses, which can indeed easily lead to the accumulation of subcutaneous fat.

In her new book, Dear, You Can Still Be Yourself, Dr. Xu Shuhua shares tips for losing weight after childbirth, including breastfeeding, exercise, and the DASH diet. (Photo provided by How Publishing House)

Concept 3: How much weight gain during pregnancy is normal?

According to the National Institute of Medicine (IOM), weight gain in the first three months of pregnancy should be limited to between 0.5 and 2 kg, and then about 0.5 kg per week.

If you already have obesity problems before pregnancy and gain a lot of weight during pregnancy, it will certainly be relatively difficult to lose weight after giving birth.

Breastfeeding can consume an additional 800 calories a day, so don't skip meals.

Concept 4: Tips for losing weight after childbirth?

(1) Breastfeeding: You can consume an additional 800 calories a day, so don’t skip meals.

Women who breastfeed need an additional 450 to 500 calories per day, but they can be picky about what they eat and avoid processed foods (microwave meals, fast food, cakes, etc.). They can also eat protein-rich foods because the human body needs to expend more energy to digest protein than other types of nutrients, so it can help reduce hunger! High-fiber foods can increase satiety and promote intestinal health, and are also a good helper.

(2) Exercise: The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant mothers can receive exercise training during and after pregnancy as long as there are no complications.

(3) DASH diet: Studies have shown that the DASH diet can help women lose weight after childbirth. It can make you lose weight beautifully and healthily. The following are the characteristics of the DASH diet:

a. Eat foods rich in fiber, such as fruits, vegetables, and whole grains.

b. Eat low-fat or fat-free dairy products.

c. Eat lean meats, such as poultry.

d. Choose healthy sources of fat, such as beans, nuts, and vegetable oils.

e. Limit foods high in saturated fat, such as red meat, coconut oil, and palm oil.

f. Limit sugary foods and drinks.

This article comes from How to Publish Dr. Xu Shuhua's Book "Dear, You Can Still Be Yourself"