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7 Effective Tips For Weight Loss After Pregnancy
During pregnancy, gaining weight between 11.5-16kg is healthy and recommended by doctors. However, usually women gain more than the weight recommended.
Women put on weight during pregnancy because of the physical changes to her body for the baby, such as uterus enlargement, amniotic fluid and also extra fat. Extra fat is crucial as it helps to provide energy for childbirth and breastfeeding.
However, after childbirth, many women find it a struggle to lose the weight gained during pregnancy. It can be stressful as mothers have to take care of their newborn, adjust their daily routine and also worry about their weight.
Some turn to weight loss program in Singapore, such as 中医 (TCM) weight loss methods like acupuncture to help in weight management. Here’s a list of simple and effective ways for you to slowly shed off those baby weights.
1. Set realistic goals
The time to shed off those extra pounds depends on how much you gained during pregnancy. In fact, many women retained 0.5kg – 3kg after 1-year post delivery.
Losing weight after pregnancy takes time, especially when you need to adjust your routine to take care of your newborn. But with a good eating habit and regular exercise, you will definitely lose the weight gained.
2. Count Your Calories
Counting your calories can help to know exactly how much you’re putting into your body – whether its above the recommended daily calories intake or below. 2000 calories intake per day is recommended to maintain a woman’s current weight.
To lose 0.5kg per week, you have to limit to 1500 calories per day. Weight loss supplements are not recommended as there can be unknown side effects on the baby while you are still breastfeeding. However, if you are not getting your daily required intake of nutrients, consult your doctors for 补充剂， to be included in your diet!
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3. Breastfeed
Research shows an average of breastfeeding women losing 1.68kg more weight in 6 months as compared to women who do not breastfeed.
Breastfeeding has benefits for the mother as well, other than the baby! Breastfeeding is known to improve the baby’s immune system as breast milk contains antibodies that will help to fight off viruses and bacteria. Other than that, it can also reduce the size of the uterus much faster.
4. Have Healthy Snacks On Hand
If you have unhealthy snacks in the house, it’s time to swap them out for healthier snacks! Get snacks like nuts, fruits and yoghurt. They are good for nutrition and will help improve the quality of milk produced as well!
One quick tip: freeze your yoghurt or grapes and you can have them for dessert instead of ice-creams!
5. Drink Water Before Meals
Drink a cup of water half an hour before every meal. Not only can it help in the digestion of food, but it also helps in consuming lesser calories during mealtimes too.
Drinking water before a meal helps to give a sense of fullness, so you won’t eat as much to feel full. A 研究表明， also found that you can burn more calories in the following hour.
Alternatively, you can drink tea as well without the calories! Oolong tea is especially good for weight loss due to its high polyphenols content that can help increase fat burning more than green tea.
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6. Cut Down Sugar And Carbs
I’m sure we all know how the high intake of sugar is bad for our health as it can lead to health complications such as diabetes and heart diseases. But did you know that the rice, bread, biscuits all contain sugar as well?
Swap out your rice for healthier versions such as brown rice and noodles for buckwheat noodles!
7. Start Exercising Regularly
Find a sport or exercise you enjoy doing, and allocate just 30minutes a day for yourself. It is a good way to de-stress and have some alone time.
Alternatively, exercising can be a great way to bond with your child too! Use your child to do some light exercises, such as lifting them while doing squats, sit-ups and more!
