Whether during pregnancy or after giving birth for a while, moms have a common question in their mind: when will I lose weight back? There are only 3 ways to get back in shape: controlling weight gain during pregnancy, paying attention to postnatal diet and exercise, and breastfeeding. It is not easy to say simple, but it is not too difficult to say difficult. Control of weight gain during pregnancy The speed and degree of postnatal recovery are related to the mother’s pre-pregnancy and pregnancy physical state, family habits, and even physical fitness, family genes and so on. So some moms have recovered almost as much as they left the womb, and some have not recovered even after several years of giving birth. But it has to be said that controlling weight gain during pregnancy is the root of getting back in shape after giving birth. If you don’t control it during pregnancy, it’s more difficult to recover back after giving birth. How much weight gain is considered well controlled? For mothers with a relatively standard BMI, the weight gain during the whole pregnancy needs to be controlled between 11.4-15.9 kilograms. When broken down into periods, it is about 0.5-2 kilograms in early pregnancy, and 0.2-0.5 kilograms per week in mid- and late-pregnancy. In that case, after the baby is born, after removing the weight of the placenta, amniotic fluid and the baby, there is actually not much weight to lose. Mothers with a low or high BMI can consult with their doctors to see how they can gain weight more appropriately. Pay attention to postnatal diet and exercise In terms of diet, the general principle is to eat a balanced diet, eat small and frequent meals, and control the calories. In fact, it’s not that moms don’t want to control it, but their family members are too resistant. Especially the elderly, always want you to drink more chicken soup pig’s trotters soup, tonic body, good milk. First of all, rumor: 1, soup is not as nutritious as eating meat. 2, only dietary fat is not enough to consume body fat to make milk. But the soup is high in fat, drinking soup is the “enemy” of postpartum weight loss. 3, drinking soup is easy to make milk become greasy, increase the baby’s digestive burden. But these reasons old people do not listen to right? Or feed you oil soup all the time, right? It’s okay, there is another trick: use a straw. Soup a little drying, the surface of the condensation of the oil film pick off, or insert a straw to drink, can avoid part of the fat intake, but also do not have to argue with the elderly. It’s all a lesson learned from the struggle. Don’t eat too much salt in the first week after giving birth, when your body has to metabolize the excess water stored during pregnancy. Exercise, you can watch videos at home to do postpartum recovery exercises; or go for a brisk walk, jogging, and attend fitness classes. The form doesn’t matter, any form of aerobic exercise helps, but it has to be easy to do and something you enjoy, or you won’t be able to stick to it soon. Set a small goal for yourself, don’t think of “losing 30 pounds in a month”, the goal is too far, easy to lose motivation. Breastfeeding, sucking milk is sucking fat Breastfeeding requires a lot of energy. If you pay attention to diet and exercise, plus breastfeeding, then breastfeeding can drive the whole body to burn fat, and the recovery of body shape is just around the corner. But eating and drinking should be controlled ha, otherwise the effect of breastfeeding to reduce weight will definitely be weakened. Not in the breastfeeding mom, since we can not consume the body’s energy to produce milk, to reduce the weight will have to increase the amount of some appropriate exercise. So don’t worry if you’re not a cow, breastfeeding really isn’t a decisive factor in postpartum weight loss. Breastfeeding doesn’t necessarily mean you can lose weight, and not breastfeeding doesn’t mean it’s hard to regain it. Postpartum Weight Loss Q: What should a breastfeeding mom eat if she wants to lose weight and ensure nutrition? A: It’s really important to work on what and how to eat in order not to put on weight for the mom but also to nourish the baby. Nutrients such as protein, lactose, fat and calcium are needed in breast milk. Fat you have on your own, eat less in your diet, while all the others need to be taken in from the diet. So breastfeeding mothers should eat like this: 1, increase fresh vegetables and fruits, dairy and soy products; 2, replace half of the white rice and white flour with miscellaneous grains and potatoes to lose weight and better enhance the quality of breastmilk; 3, fish, meat and eggs in moderation, eat meat and drink less soup; 4, blanch more and put less oil when cooking. Q: When can I start exercising? A: For mothers who have a normal delivery, 2 or 3 days after delivery is fine. For cesarean mothers, it depends on the wound recovery. Mothers whose body is all normal, it is healthier to maintain a weight loss rate of 0.5 kilograms per week. If the weight gain during pregnancy is standard, you will be able to regain your pre-pregnancy weight about 6 months after delivery. This is the prime time for postpartum weight loss. Beyond a year postpartum, getting back in shape is a bit more difficult. Q: Can cows exercise and will they turn into “yogurt”? A: Don’t be afraid, lactic acid is not a harmful substance. And it is only when the human body is doing anaerobic exercise that it will metabolize a lot of lactic acid. Therefore, it is recommended that mothers do more aerobic exercise, and the intensity of exercise should not be too high, so that the body will not produce so much lactic acid. You can do exercise after one breastfeeding session to ensure that you have a period of rest before the next one. When you rest, the concentration of lactic acid in your body will decay rapidly so that breastfeeding will not be affected. Q: What are some aerobic exercises? A: Brisk walking, yoga, aerobics with music, etc. are all very suitable for postpartum. It’s best to stick to 30 minutes or more for each exercise to achieve the fat-burning effect. Of course, your baby still needs you for many other things, and it’s hard to spare a big period of time in the first few months after delivery. There is no need to rush, gradual and persistent will yield results. Exercise with plenty of hydration. Q: Is a lap band useful for getting back in shape? A: Lap band can help with postpartum recovery, however, the lap band used in clinical practice is not the same thing as the elastic lap band that you see in the market. Interested mothers can consult their doctors and use the right product and the right method to achieve the effect. You can only use it after the bad dew is cleaned up.