After your baby is born, you might be eager to pack up your maternity clothes and get back into your pre-pregnancy outfits. But all the baby weight doesn’t disappear when you give birth. It can take some time to lose the pounds.
Amy Snell，旗帜女性健康护士从业人员Banner Health Clinic亚利桑那州说：“在佩奇中，“我看到的最大的错误是想减肥后的女性，他们的身体会迅速反弹到怀孕前的体重。这个过程需要时间。”她解释了您的身体如何改变产后，以及如何恢复怀孕的重量和衣柜。
这是怀孕体重增加的细分
On average, women gain 25 to 35 pounds duringpregnancyin two main areas:
- 35 percent is directly related to the baby. That amount includes the weight of the baby, placenta and amniotic fluid.
- 65 percent is related to other factors, such as more blood, water retention, increased breast tissue and additional weight in the uterus.
That means when you deliver your baby, you’ll lose about 35 percent of the 25 to 35 pounds you gained as part of your pregnancy.
您应该在大约六周内损失剩余的65％的大部分，因为您的身体慢慢恢复到其孕前状态。例如，出生后，您的子宫大约是您怀孕六个月的大小。它慢慢收缩到孕前的大小。斯内尔说：“预计分娩后会留出一段时间。”
You’ll likely carry extra weight in your breasts until you stopbreastfeeding.
Of course, not everyone gains 25 to 35 pounds during pregnancy. Some women gain less, and others gain more. If you’ve gained more, you shouldn’t expect the weight to disappear in six weeks. “The process of losing excess pregnancy weight takes time,” Snell said. With the right lifestyle changes, you can expect to lose 1 to 1.5 pounds per week.
Here’s what you can do to lose weight after giving birth
Snell said exercise is essential, both for weight loss and to increase your general health and wellness. She recommends 30 to 60 minutes of activity most days. But she concedes that making time to exercise can be challenging when you’re caring for a new baby. “You don’t have to fit in exercise all at one time,” she said. “Short spurts of exercise, like 10- to 20-minute increments a few times a day, might be more manageable. Ask others to help with the baby so you can find time to exercise.”
Making good food choices can also help with weight loss after your baby is born. You want to watch the number of calories you’re consuming. If you’re not breastfeeding, you should get back to the calories you were eating pre-pregnancy. For most women, that’s around 2,000 a day.
If you’re breastfeeding all or most of the time, you need an extra 450 to 500 calories per day. “The quote, ‘eating for two’ is not accurate,” Snell said. “Most breastfeeding women need 2,500 calories per day.”
您还想选择装满蔬菜，水果和全谷物的饮食，并用瘦乳制品和肉舍入。斯内尔说：“一次适当的营养被一次咬伤。”“预先计划的食物，切割水果和蔬菜以快速零食可能会有所帮助。”
If you’re breastfeeding, choose foods high in calcium, protein, vitamins and minerals for your extra calories and avoid fish that’s high in mercury.
How breastfeeding factors into weight loss
Breastfeeding can help you lose weight since it increases the number of calories you need every day. And it’s safe to lose weight while breastfeeding if you’re overweight or obese. In fact, it can be good for your health—losing weight can help you lower your blood pressure and your risk for diabetes and heart disease.
斯内尔说，何时母乳喂养是脱水的一个饮食问题。那是因为您的母乳含有大量水，母乳喂养可以使您便秘。她说：“监测尿液的颜色，如果是深黄色的话，请多喝水。”
The bottom line
After you give birth, weight loss takes time. “Be kind to yourself throughout the process,” Snell said. “Slow progress is great progress—you are making changes for the better for yourself, your new baby and your family.”
If you could use some help managing your postpartum weight loss, Banner Health can help.vwin.comac德赢官方首页 .
Learn more about caring for yourself and your baby after you give birth:
