When should I start a postpartum diet?

 When should I start a Postpartum diet? What are the points to watch out for?

 

The weight that I thought would return when my baby was born does not return to normal. I'm losing weight, but my body shape is completely different from before giving birth. I think there are many moms who have such troubles.

Why did I have a baby weighing several kilograms and had bleeding and a placenta? I sometimes wonder. Even if you are worried about your body shape, your body is still damaged after giving birth.

Meanwhile, I also take care of my baby and do housework ... It's difficult to go on a diet like before giving birth. When should I start a postpartum diet, and what points should I be careful about to proceed efficiently? For now, we will talk on the "postpartum diet".

Why do you get fat during pregnancy?

It's not just because you have a baby in your stomach that you gain weight during pregnancy. Some pregnant women lose weight because they do not accept food and drink because of morning sickness, but it seems that many of them gain weight rapidly, especially in the latter half of pregnancy, when they are about to give birth.

The reason is that because I couldn't eat it because of morning sickness, when I became able to eat it, I felt that everything was delicious and I just ate too much, and the amount of exercise decreased, which made it easier for me to gain weight. There are various reasons for the amount of exercise to decrease, such as when you are about to give birth, you will not be able to commute due to maternity leave, or when you are hungry during the month of the month, you will have difficulty moving.

In some cases, you may have some trouble and be instructed by your doctor to rest. Therefore, when a baby comes out, the weight will not be reduced to the same level as before giving birth.

However, since childbirth requires physical strength, it is dangerous for both moms and babies in their stomachs to restrict their diet during pregnancy.

You don't want to gain more than 0.5kg a week, but you need to gain the right amount of weight for your BMI. Talk to your doctor or midwife to get an accurate picture of your weight gain during pregnancy.

In addition, there are three reasons why you may not lose weight easily after giving birth.

① Because basal metabolism is low

Through childbirth, the abdominal muscles that supported the uterus are stretched, the pelvis is open and the muscles around the abdomen and pelvis are loosened, body fat is likely to accumulate to protect the uterus, and the hormone balance is disturbed. Therefore, it can be said that basal metabolism is likely to decrease before and after childbirth. Therefore, the amount of energy consumed is reduced and it becomes difficult to lose weight.

 

② Unbalanced diet

In some cases, moms who consciously eat a nutritionally balanced diet during pregnancy may work hard to take care of their baby after childbirth and postpone their dietary balance. Breastfeeding is said to make you lose weight, but the amount of energy consumed by breastfeeding varies depending on the constitution of the mother and the amount of breastfeeding of the baby.

If you eat too much thinking, "If you breastfeed, you will lose weight!", The amount of energy you consume for breastfeeding will exceed the amount of energy you consume, and you may not be able to lose weight after all.

③ It is difficult to remove the fat accumulated during pregnancy

As I mentioned earlier, you gain weight during pregnancy. Not only that, it also has the characteristic of making it easier to store body fat because it protects the baby in the womb under the influence of hormones.

After giving birth, the hormonal balance gradually returns, but the constitution that once made it easier to accumulate body fat does not change at once.

In addition, the reality is that it is difficult to remove the subcutaneous fat that is attached during pregnancy during daily exercise.

When should I start a postpartum diet?

Now that you know why you are likely to gain weight during pregnancy and why you are having difficulty losing weight after childbirth, when should you start a postpartum diet?

In the first place, about 6 to 8 weeks after childbirth is called the puerperal period, and it is said that it should be rested in order to recover the body that has changed significantly due to pregnancy and childbirth. The position of internal organs may change due to pregnancy, or a large amount of bleeding may occur when the placenta is removed. It is the mother's body after childbirth that is more damaged than it looks.

The "pelvis" is particularly affected. It plays an important role in connecting the upper and lower body and supports the uterus during pregnancy.

However, during childbirth, the pelvis opens to help the baby pass through the birth canal. The pelvis that opens during childbirth closes little by little after childbirth, but it does not return to its original position due to various factors such as poor posture, using only one of the bodies, and weakened muscles. It may remain open.

As a result, the body shape is lost and it is difficult to return to the original state, or the muscle mass is not restored and the basal metabolism is lowered and it becomes difficult to lose weight because this pelvis is not returned to the correct position in many cases.

In other words, the key to a postpartum diet is how to return this pelvis to the correct position and exercise.

The pelvis is looser immediately after childbirth and is easier to correct to its original state, but as mentioned earlier, the puerperal period is a period of rest. Therefore, it is time to start a postpartum diet after it is found that the body is recovering smoothly, with a one-month examination as a guide.

In some cases, the muscle strength may be weakened and the pelvis may become wobbly, leading to pain at an early stage within one month or even after one month depending on the recovery condition. Don't overdo it and start a postpartum diet in consultation with your body.

Especially when performing a Caesarean section, the same burden is placed on the body as in the surgery. It is recommended that the postpartum diet after cesarean section be performed after 2 months, when recovery from surgical wounds and damage to the body can be expected, but this also varies from person to person.

Be sure to consult your doctor before doing this. Recommended postpartum diet menu

It seems that some people naturally lose weight to the same extent as before childbirth in the dizzying life after childbirth, but there are also many people who never lose weight or return to their physical shape.

About a month after giving birth, when your physical strength recovers, first try stretching to return the pelvis to the correct position or incorporating a pelvic correction squat.

As I mentioned earlier, the key to a successful postpartum diet is the position of the pelvis. If your pelvis remains out of alignment, no matter how much you restrict your diet or increase your physical activity, you will not be able to solve problems such as your body shape appearing to be out of shape and your constitution becoming difficult to lose weight. Let's start by continuing the stretching and muscle training that you can do at home without difficulty.

I also want to pay attention to my eating habits. Especially when breastfeeding, the nutrients that the mother ingests are the basis of the milk that the baby eats.

Therefore, first try to have a well-balanced diet. Not only that, but a well-balanced diet is important to restore the physical strength of the mother.

If you want to lose weight, some people may take the method of removing carbohydrates and protein, but it is NG during the postpartum diet.

Carbohydrates and proteins are important nutrients for the recovery of the mother's body after childbirth and for producing nutritious milk. If you want to reduce calories, avoid greasy foods and sweets, and choose a diet that reduces fat.

What are the points to keep in mind when dieting after childbirth?

Of course, the most important thing to keep in mind when you are on a postpartum diet is the health of your mom and baby. Don't overdo it, and try to work on a diet both in terms of diet and exercise. Extreme dietary restrictions can have a negative impact not only on mom's health, but also on the important milk she feeds her baby.

Also, even if you try to increase the amount of exercise, you have a constitution that is difficult to burn fat and has a low basal metabolism, so it is important to first raise the basal metabolism and build a body that can burn fat correctly. It is said that it is easy to lose weight between the second half of childbirth and one year. It is said that the fat that remains after that is fixed as it is, but don't rush.

After childbirth, the hormone balance is easily disturbed, and you may not be able to diet as you wish, or your lifestyle may be disturbed by unfamiliar childcare, and you may feel stress and eat too much. * 12

It's a difficult time to face a diet both physically and mentally, but it may be good to ask the people around you to help you lose weight within a reasonable range.

First of all, recovery of the body is important. Do not overdo the postpartum diet

Congratulations to all those who are pregnant and giving birth, first of all, the birth of a baby. The birth of a new life brings joy to moms and families, and at the same time may cause a lot of anxiety.

While working on unfamiliar childcare, when I suddenly saw my body shape, I was surprised that it was completely different from before giving birth, and I was afraid that I would not return as it is. But the most important thing is the health of moms and babies. If your body recovers and your mind feels more relaxed, why not try a postpartum diet that also serves as a refreshment? Refresh yourself with a stretch that puts your pelvis in the right position, or try an easy-to-make, well-balanced recipe. It would be nice if you could enjoy the postpartum diet as a break instead of feeling the pressure.