During pregnancy, weight gain is a natural thing. However, this increase in body weight does not necessarily disappear after delivery. To restore the body to its original shape as before pregnancy, you can work to reduce weight, such as exercise, and manage stress so as not to gain weight. By knowing ways that are light and fun, the effort to get a healthy body shape and weight will not burden or torture you.
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| Returns Postpartum Body Shape |
Trying to restore the body to its original shape is not just for the beauty of appearance, but for health reasons. Before planning to have the next child, it is advisable to lose the extra weight you gained during a previous pregnancy. This is important, especially for those of you who are overweight during pregnancy or who are already overweight or obese before becoming pregnant.
Do you know, even an increase of only 1-2 units in the body mass index between the first pregnancy and the subsequent can increase the risk of complications in subsequent pregnancies? These complications include high blood pressure, gestational diabetes, and an increased tendency to give birth to large babies and stillbirths. This risk can be reduced by maintaining a healthy weight or losing weight if you are overweight. The equivalent of money, a healthy weight also cuts the risk of developing type 2 diabetes, coronary heart disease, and some cancers.
You can start losing weight after examinations in the sixth and eighth week postpartum. Likewise, with exercise, it is recommended that you wait six weeks after giving birth. This is because the body needs time for recovery after delivery.
You must be able to manage stress, but how do you do it?
Having a newborn baby can make Mother stressed by having to change diapers and breastfeeding as if inexhaustible. Furthermore, stress can actually prevent Mother from trying to reduce weight. This is because stress tends to make you consume sweet, fatty, crunchy, and salty snacks. Therefore, let's manage stress with these steps.
Sleep when your little one sleeps!
No need to worry about dirty laundry piled up or a myriad of other household tasks. You can ask for help from your husband, parents, or others to take care of the work so that you can sleep when your child sleeps. Extra sleep will help your body get rid of stress hormones. Conversely, lack of sleep can cause insulin resistance, which is a negative condition that affects the metabolism and the body's ability to burn calories.
Out of the house
Go to the green and cool park to just release the fatigue or go anywhere that can comfort Mother. Studies show that spending time in a room full of green plants can increase happiness and reduce stress hormone levels. Also, spending at least five minutes outdoors can improve mood, respect for yourself, and psychological well-being.
Good massages
Massage doesn't have to visit expensive spas. Having a husband, mother, or friend massage can also provide the same comfort. Basically, massage is indeed one way to ward off stress. A study revealed that adults who received intense massage experienced a significant decrease in the level of the stress hormone cortisol and an increase in the hormone oxytocin.
Make time for yourself
Just enough for six minutes, you enjoy time for yourself, Stress Hormone can be reduced. Research shows that reading for at least six minutes can relax nervous tension and reduce stress levels by 68 percent. If Mother is not the type who likes to read books, these activities can be replaced by listening to music, enjoying a cup of tea, or other simple activities to get a relaxing effect and divert attention from the hassles of being a new mother.
Do Sports For a New Mother
Bringing your child to take a walk outside can also be a form of exercise if done in certain ways. This exercise is fairly practical and fun to do because Mother can always be close to the Little One during sports. Don't forget to breastfeed your baby before you start training so you don't have to stop in the middle of the exercise. For starters, do the exercise of pushing a baby stroller, aka three times a week for 26 minutes, with the duration distribution as follows.
First-level or beginner
Warm-up for 5 minutes, then walk for 18 minutes while pushing the stroller. Make sure the shoulders are pulled back and the spine is upright, and give the distance between the stroller and hips 15-25 cm from the hips. When walking, vary the speed of the Mother, starting with a relaxed pace, then increase the speed for 30 seconds, return to the relaxed speed for 60 seconds, and be repeated as many as 12 times.
Second level
If you feel that you can breathe regularly during the first exercise, you can enter the second level. Usually, it will take five days to five weeks or longer to be able to level up, depending on the ability of the Mother herself. At this second level, Mother continues to do the same exercise with the first level, but by adding duration, which is from the 30 seconds to 45 seconds, while the 60 seconds to 90 seconds. Don't forget to cool down at the end.
Third level or advanced level
At this third level, Mother can add training duration and walking speed. To get to the third level, it usually takes around 4-6 weeks.
In addition to the above exercises, Mother can still choose other forms of exercise, such as yoga, dancing, or taking cardio classes. Whatever exercise you do, don't forget to pay attention to any danger signs and seek medical help immediately if the following happens.
- Pain in the pelvis or abdominal area
- Excessive bleeding
- Extreme shortness of breath
- Severe fatigue after a fairly mild exercise
- Muscle pain that does not go away in 1-2 days
Try Mother Apply This Diet After Childbirth
For the sake of returning the body to its shape and size as before pregnancy or a healthy weight, the key is to undergo a healthy diet gradually. Drink enough water throughout the day to prevent dehydration and choose the right snack. Here are the tips you can do.
- Eat at least five servings of fruits and vegetables per day.
- Take time to have breakfast in the morning.
- Eat foods rich in fiber, such as oats, lentils, seeds, and nuts.
- Eat starchy foods, such as rice, bread, or pasta every time you eat a heavy meal. Prioritizing those made from whole wheat.
- Control the portion of food and the amount and type of snacks consumed between meals.
- Limit fatty, sweet, fast food, high in sugar, cakes, biscuits, and soft drinks.
If Mother is breastfeeding, the weight reduction program needs to be postponed until the Little Breastfeeding skill is fully developed. The mother will need little extra calories, which is around 330 calories per day, as supporting energy in producing milk. However, this additional energy can actually still be fulfilled from fat deposits in the body. That is, Mother does not need to add excessive portions of food. In this way, breastfeeding can help you lose weight if you avoid the extra 330 calories. Do not worry, weight loss of 0.5-1 kg per week still will not have an impact on the quality and supply of milk, you know!
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