Many women are exposed to weight gain during pregnancy and after childbirth, losing this extra weight becomes a very difficult challenge, especially with the new responsibilities that are added to the mother.
But there are some simple steps that the mother can take to return to her normal weight, which does not require more than simple changes in the diet and the practice of some easy sports such as walking and others. These steps are mentioned by the "Health Line" website at:
Breastfeeding
Apart from the benefits of breastfeeding for the young newborn and the that it provides them with nutrients and avoids many diseases, studies show that there is a strong link between breastfeeding and the weight loss that the mother gained during pregnancy. additionally compared to women who are not breastfeeding.
High-fiber foods
Studies confirm that eating fiber helps reduce weight. In a study of 1,114 people, it was found that eating 10 grams of soluble fiber was associated with a decrease in abdominal fat to 3.7% over five years. Also, soluble fiber specifically increases the feeling of satiety. They slow digestion and reduce the secretion of hunger hormones, and they contain fatty acids that increase the secretion of satiety hormones.
Choosing a healthy protein
The inclusion of protein in the diet burns fatter, reduces appetite, and reduces the calories you eat. Studies show that protein specifically has a greater impact on weight loss than other foods, as it needs a lot of energy to digest, which means a lot of calories that you eat. It is burned. Protein also works to make you feel full by increasing the secretion of satiety hormones and reducing the secretion of hunger hormones.
The healthy proteins to be careful about include lean meats, eggs, fish, legumes, nuts, seeds, and dairy products.
Healthy snacks
To lose weight after childbirth, you must get rid of all unhealthy hidden meals in your home, and make sure that the house is filled with healthy snacks such as fruits, vegetables, and yogurt that reduce the feeling of hunger and increase the feeling of satiety without any increase in weight. Studies have found a relationship between the rate of obesity among people and the quality of food they store in their homes. Avoid added sugar and refined carbohydrates
Sugar and refined carbohydrates are foods that are high in energy and empty of calories.
Refined carbohydrates mean foods such as white flour that is free of fiber and minerals compared to brown flour. Sugars and refined carbohydrates are not only associated with weight gain, but with many dangerous diseases such as diabetes, cardiovascular disease, and cancer.
Stay away from processed foods
Processed foods are foods rich in sugars, fats, and salts and thus high in calories that hinder your desire to lose weight. These processed foods are like fast food, chips, cookies, and candy.
Drink plenty of water
Eating a lot of water is very important for anyone who wants to lose weight. Research has shown that drinking one liter of water per day is associated with losing 2 kilograms of weight during one year. If this amount increases to 1.5 liters per day, it will burn. A person has 24% to 30% extra calories in the next hour. Drinking water also reduces the appetite and calories you eat.
sleep long enough
In a study conducted on mothers, it was found that sleep foreskin helps to retain excess weight during pregnancy. The same applies to people in general, studies have found a strong link between lack of sleep and weight gain in adults.
Playing sports
Many simple sports work to lose weight and provide many health benefits at the same time, such as walking, jogging, and jogging. Exercising improves heart health and reduces the risk of diabetes and some types of cancer. In an analysis of 12 studies, it was found that people who collect Between a healthy diet and exercise, lose about 1.72 kg more than people who rely on a healthy diet only.
These were 8 Ways to return to normal weight after childbirth
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