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6 Tips Menurunkan Berat Badan Setelah Melahirkan yang Sehat – Buku Diet Skip to content Home DIet Hamil 6 Tips Menurunkan Berat Badan Setelah Melahirkan yang Sehat
Hamil adalah anugrah yang luar biasa yang Allah Swt berikan kepada seorang wanita. Seorang wanita akan merasa belum sempurna jika belum hamil. Namun, pola hidup wanita di era modern ini ternyata menimbulkan masalah baru, khususnya pasca melahirkan yaitu bentuk tubuh yang tidak sebagus dulu. Perubahan tubuh yang didapat setelah melahirkan yang sering terjadi adalah naiknya berat badan secara drastis. Ketika seorang wanita dalam masa kehamilan, memang badan mereka akan berubah terutama di perut. Selain itu, pola makan juga biasanya ikut berubah. Hal inilah yang membuat tubuh wanita berubah dan tidak sebagus dulu (sebelum melahirkan).
Tips Menurunkan Berat Badan Setelah Melahirkan Untuk mengembalikan tubuh seorang wanita, khususnya setelah melahirkan, ada beberapa tips yang bisa digunakan. Beberapa tips yang akan kami paparkan dapat digunakan untuk jangka panjang, artinya bentuk tubuh yang didapat dapat bertahan lebih lama.
1. Jangan mulai berdiet terlalu cepat Tubuh Anda membutuhkan waktu untuk pulih dari persalinan. Setidaknya berikan waktu kepada diri Anda sampai pemeriksaan pasca enam minggu sebelum Anda mulai program penurunan berat badan. Dan jika Anda sedang menyusui, para ahli merekomendasikan agar Anda menunggu sampai bayi Anda berusia minimal 2 bulan sebelum Anda mencoba menurunkan berat badan.
Terlalu cepat memulai diet pasca melahirkan bisa menunda pemulihan dan membuat Anda merasa lebih lelah. Anda memerlukan semua energi agar Anda dapat menyesuaikan diri dengan perubahan kehidupan Anda. Selain itu, jika Anda menyusui, diet dapat mempengaruhi suplai susu Anda. Jika Anda sabar dan memberikan tubuh Anda kesempatan untuk melakukan berbagai aktivitas, mungkin anda akan terkejut melihat tubuh Anda kehilangan berat badan secara alami, terutama jika Anda sedang menyusui.
2. Jadilah realistis tentang penurunan berat badan Banyak wanita yang mengalami perubahan permanen setelah melahirkan, seperti perut yang lebih lembut, pinggul sedikit lebih lebar, dan lingkar pinggang yang lebih besar. Ingatlah bahwa Anda mungkin tidak dapat kembali ke berat badan atau berat badan sebelum hamil. Dengan pemikiran ini, Anda mungkin dapat menyesuaikan tujuan Anda tentang program penurunan berat badan yang akan anda lakukan.
3. Olaharaga Khusus Setelah Melahirkan Tidak ada pil ajaib untuk membantu menurunkan berat badan. Diet sehat dan dikombinasikan dengan olahraga yang teratur adalah cara terbaik untuk menurunkan berat badan dan mengembalikan badan setelah melahirkan. Olahraga sangat penting untuk memastikan bahwa anda kehilangan lemak dan bukan otot.
Jika tubuh anda benar-benar siap untuk diet, anda dapat memulai diet dengan mengurangi porsi makan dan olahraga ringan seperti jalan-jalan bersama bayi anda. Intuk informasi lebih lanjut, cari tahu apakah tubuh Anda siap untuk berolahraga dengan mengunjungi area kebugaran khusus kehamilan.
4. Kurangi berat badan dengan perlahan Jangan melakukan diet terlalu ketat. Wanita membutuhkan minimal 1.200 kalori per hari untuk tetap sehat, dan kebanyakan wanita membutuhkan lebih dari itu – antara 1.500 dan 2.200 kalori per hari – untuk menjaga energi mereka dan mencegah perubahan suasana hati. Dan jika Anda menyusui, Anda memerlukan minimal 1.800 kalori per hari (kebanyakan ibu menyusui membutuhkan lebih dari 2.000 sampai 2.700 kalori) untuk memberi makan pada diri Anda dan bayi Anda.
Jika Anda menyusui, penurunan berat badan terlalu cepat dapat menyebabkan penurunan suplai susu Anda. Selain itu, penurunan berat badan yang terlalu cepat juga bisa melepaskan racun yang tersimpan dalam lemak tubuh Anda ke dalam aliran darah – dan masuk ke dalam suplai susu Anda. (Racun yang bisa masuk ke aliran darah Anda meliputi kontaminan lingkungan seperti logam berat timbal dan merkuri, polutan organik yang persisten seperti PCB dan dioksin, dan pelarut.)
Penurunan berat badan yang aman yaitu sekitar ½ kilogram perminggu. Hal itu tidak akan mempengaruhi suplai susu Anda jika Anda menyusui. Untuk mendapatkannya, kurangi 500 kalori per hari dari makanan Anda saat ini dengan mengurangi asupan makanan Anda atau tingkatkan aktivitas Anda.
5. Makanlah dan luangkan waktumu! Biasanya bayi yang baru lahir akan sering rewel, jadi akan membuat waktu makan anda tidak teratur. Melewatkan makanan bisa membuat anda kehilangan energi dan dan tidak akan membantu Anda untuk menurunkan berat badan. Jangan lewatkan makan dalam upaya menurunkan berat badan – karena Anda akan cenderung makan lebih banyak pada makanan lain. Dan Anda mungkin juga akan merasa lelah dan kesal.
Bahkan jika Anda belum pernah sarapan pagi, ingatlah bahwa sarapan pagi dapat membuat Anda tidak merasa lelah. Selain itu, banyak penelitian menunjukkan bahwa melewatkan sarapan bisa menyabot usaha penurunan berat badan Anda. Menurut National Weight Control Registry, yang telah menghitung strategi sukses pelaku diet yang telah kehilangan rata-rata 30 kg dan mempertahankannya selama 5,5 tahun, 78 persen pelaku diet makan sarapan setiap hari. Bila Anda meluangkan waktu untuk makan, Anda akan cenderung tidak makan berlebihan.
6. Jadilah pemilih makanan dan minuman Penelitian menunjukkan bahwa mengkonsumsi susu rendah lemak dan produk susu dan memilih produk gandum utuh seperti roti gandum dan sereal gandum dapat membantu menurunkan berat badan. Pilihan bagus lainnya termasuk makanan rendah lemak dan tinggi serat seperti buah-buahan (seperti apel, jeruk, dan buah) dan sayuran mentah (seperti wortel, jicama, dan strip cabai merah) untuk makanan ringan yang sehat.
Cara lain untuk mendapatkan manfaat buah dan sayuran yaitu dengan membuat smoothie buah (atau sayuran), gunakan sari buah atau sayuran atau saus pengurangan sayuran (saus yang dibuat dari sayuran murni) di atas ikan atau ayam, tambahkan wortel ke sandwich Anda, cobalah sayuran panggang, dan coba sup sayuran murni. (Memurnikan sup dapat membuat sup menjadi lembut tanpa harus menambahkan krim, yang mengandung kalori dan lemak jenuh tinggi. Ini juga cara yang bagus untuk makan sayuran yang biasanya tidak Anda makan sendiri.)
Lemak memiliki kalori dua kali lebih banyak dari pada karbohidrat atau protein, sehingga memangkas lemak ekstra dari makanan Anda mungkin adalah cara termudah untuk mengurangi kalori. Carilah produk susu rendah lemak atau bebas lemak. Pilih makanan yang dipanggang atau dari pada makanan yang digoreng, dan batasi asupan makanan yang memiliki ekstra Kalori dari gula dan lemak
Perlu diingat, lemak itu adalah nutrisi penting, jadi tujuan Anda bukan untuk menghilangkannya dari makanan Anda. Sebenarnya, termasuk beberapa lemak pada setiap makanan akan membantu Anda tetap kenyang dan mencegah Anda dari makan berlebih karbohidrat. (Terlalu banyak kalori dari sumber manapun – lemak, protein, atau karbohidrat – dapat menyebabkan penambahan berat badan atau mencegah Anda mencapai berat badan.)
Caranya adalah dengan memilih lemak “baik” daripada lemak “buruk”. Lemak terbaik adalah lemak tidak jenuh, seperti minyak canola, minyak zaitun, alpukat, buah zaitun, kacang-kacangan dan biji-bijian, dan ikan berlemak seperti salmon. Minyak yang harus dihindari adalah lemak jenuh dan lemak trans, yang dapat menyebabkan penyakit jantung dan mungkin diabetes, dan dapat ditransfer ke ASI juga. Lemak jenuh ditemukan pada daging dan produk susu, dan lemak trans biasanya ditemukan di banyak makanan yang digoreng, makanan ringan, dan makanan panggang.