Specific methods and precautions for women, pregnant women, and postpartum women to prevent weight gain

79. How can women prevent weight gain?

While women cannot control genetic factors, they can certainly prevent obesity through proper postnatal care.

First, we must be highly vigilant and have a clear understanding of when it is easy to gain weight. Preventing obesity is not something that can be done overnight. Those who always pin their hopes on losing weight after becoming obese are a major reason for hindering fitness and premature aging.

Some misconceptions must be corrected, and some traditional beliefs passed down by the elderly are not entirely correct.

Women should strictly regulate their daily diet in the process of preventing obesity. In order to be healthy and slim and avoid obesity, they should adopt reasonable nutrition and diet methods. They should eat on time and in moderation. They should avoid eating a lot of delicious food and not eat anything they don't like or want to eat.

Some young women often share their experiences with their friends, such as eating large meals one day and then going hungry the next, or only eating snacks instead of meals, or only eating fruit instead of meals. Such methods of losing weight or preventing obesity are not advisable.

Eating a lot of high-sugar, high-fat foods in one meal will cause excess energy to accumulate as fat if it has nowhere to be used. Relying on starvation to prevent or lose weight will disrupt gastrointestinal function, causing inflammation or ulcers in the gastrointestinal tract. This is counterproductive and should not be done.

Women's love for sweets or snacks is precisely the biggest enemy of weight loss and preventing weight gain. To maintain a slim figure, one must restrain their desire to eat.

Women should also exercise regularly to prevent obesity. Outdoor activities such as gymnastics, boxing, walking, and jogging are beneficial for energy consumption and improving physical fitness.

Sports are a sport that requires perseverance; any desire to gain or lose or to be impatient for quick results will inevitably lead to failure.

To prevent obesity, women need an optimistic spirit, which is a prerequisite for ensuring the normal functioning of all systems in the body. We encourage women to participate in various social activities, interact more with groups, and engage in group activities to broaden their interests, cultivate optimism and open-mindedness, and maintain a relaxed and happy state of mind. This will keep the body's metabolic function and energy consumption at a normal level, making it less likely for fat to accumulate.

To prevent obesity, women also need to maintain regular daily habits. In addition to eating, they should also have regular sleep and work schedules, go to bed and get up on time, and avoid sleeping in all day on rest days, as this will result in less calorie consumption and make them more prone to obesity.

In summary, women are more prone to obesity than men, and maintaining a healthy figure and preventing obesity requires persistent effort and perseverance.

While physical beauty is partly determined by innate talent, proper care and maintenance can help maintain youthfulness.

80. How can pregnant women prevent weight gain?

After a woman becomes pregnant, her food intake usually increases, except during the period of morning sickness.

To ensure the health of pregnant women and the normal growth of the fetus, there are certain requirements for the quality and quantity of their diet. However, it is important not to blindly increase nutrition, so as to prevent obesity due to excessive accumulation of calories.

Especially after pregnancy, food intake increases significantly while physical activity decreases. If you don't pay attention to your diet, you are more likely to become obese.

So, how can you avoid gaining weight during pregnancy?

(1) Limit fat intake, especially in the three months before delivery.

Because fat has a high heat production rate, more than twice that of protein and carbohydrates.

During pregnancy and postpartum, it is advisable to eat less fatty meat, fried food, cream, etc.

(2) Limit your intake of sugary foods.

When the body cannot utilize all the excess sugar, it will be converted into fat and stored in the body.

Therefore, pregnant women should appropriately limit their intake of sweets and snacks in the late stages of pregnancy.

(3) Increase protein intake.

Pregnant women can appropriately increase their intake of lean pork, fish, beans, and bean products to prevent malnutrition.

(4) Eat more vegetables and fruits.

Vegetables and fruits provide the body with essential minerals and vitamins, while also increasing satiety and adding very little calories.

Generally, a pregnant woman's weight increases by 1.1 to 1.5 kilograms during the first three months of pregnancy.

If you discover during pregnancy that you have exceeded the standard for a certain period, you should appropriately control your diet according to the above principles.

Of course, if a pregnant woman does not gain enough weight, she should increase her nutrition appropriately to ensure the health of both the pregnant woman and the fetus.

81. How to prevent postpartum weight gain?

Some slender women gradually become obese after pregnancy and childbirth, losing their former charm.

The main reason is that pregnancy causes hypothalamic dysfunction, especially an imbalance in fat metabolism, which is medically known as postpartum obesity.

To prevent postpartum obesity and maintain a slim figure, what precautions should be taken after childbirth?

(1) Reasonable diet: In order to meet the needs of breastfeeding, the nutrition should be increased appropriately after childbirth, but you should not be picky about food, especially chicken, duck, fish and meat and too much sugar. Do not think that eating more animal food is good nutrition, but should be a proper combination of meat and vegetables.

Eat lean meat, soy products, fish, eggs, milk, and fresh vegetables and fruits. Eat less animal fat, fatty meat, egg yolks, animal organs, and sweets.

This can satisfy the body's needs for protein, minerals, and vitamins, while also preventing weight gain.

(2) Early activity: If the mother is healthy after childbirth and there is no perineal tear, she can get out of bed and move around 24 hours later, and can do some light housework after a week.

Because activity can enhance the function of the neuroendocrine system, promote the regulation of metabolism, and also promote the breakdown of fat and the consumption of sugar, so that excess calories in the body can be consumed and excess nutrients will not be converted into fat and accumulate in the body.

(3) Breastfeeding: Breastfeeding can accelerate milk secretion, promote the mother's metabolism and nutrient circulation, and also send out excess nutrients from the body tissues, reducing the accumulation of fat in the body.

(4) Do postpartum exercises: One week after delivery, you can do abdominal muscle exercises in a supine position and waist muscle exercises in a prone position in bed, such as double straight leg raises and sit-ups in a supine position. These exercises have a significant effect on reducing fat in the abdomen, waist, and buttocks.