How to get back in shape after giving birth effectively

Instead of applying a strict diet, women should add more green vegetables, drink up to 3 liters of water / day to lose weight.

1. Reduce sugar: According to meta-analysis BMJ Eating a lot of sugar makes the body fat. If you change your meals and limit the addition of sweet spices, you will notice a slimmer waistline. In addition, stopping eating sweets helps curb cravings and prevent snacking habits. Image: Eat This. 2. Eliminate junk food: According to the Eat This Processed foods are often unhealthy. Instead of filling up on cakes, candies and snacks when you feel hungry, you should choose light foods like fruit, yogurt and nuts. Image: Vortl. 3. Plan your meals: This is how you choose good foods to help provide nutrition and lose weight. Eat This says you need to learn healthy recipes and plan your dishes in advance to limit the occurrence of fast food. Image: The Challenger. 4. Portion control: After giving birth, you should not apply strict diet menus. Learn the nutrition facts of foods, plan meals and cook them at home for easier health management. According to the Eat This In a study of 329 overweight people, 40% of those who practiced portion control for 2 years lost 5% of their body weight. Image: Quora. 5. Drink lots of water: Water is very important for health and fitness. According to the Institute of Medicine, pregnant women need to drink 10 cups of water per day (equivalent to over 2.3 liters of water). When breastfeeding, the amount of water added to the body must increase to 13 cups / day. Healthline It is recommended that postpartum women should drink up to 3 liters of water per day. Image: Glaube. 6. Eat more vegetables: If you’re trying to lose weight while breastfeeding, the Academy of Nutrition and Dietetics says a maximum weight loss of 1.8 kg/month is ideal. To get in shape quickly, eat lots of veggies before turning to protein. WebMD Green vegetables such as spinach, collard greens and broccoli contain a lot of vitamins A and C which are very good for the body. Image: Headtopics. 7. Exercise: Walking, using a treadmill, doing sit-ups, doing plank or yoga are suitable for postpartum women’s bodies. You should perform regular exercises and increase the exercise time each day to effectively lose weight. Image: Women’s Health. 6 exercises to lose belly fat quickly at home If you miss eating a lot on New Year’s Day, you can refer to simple exercises to help reduce fat in the second round.