The second public nutrition talk was successfully conducted on 6/10/2019. The topic I had chosen to talk about was the healthy way to achieve postpartum weight loss. I am worked as senior nutritionist in a well-known slimming center, who assist the customers on meal plan while on the treatment plan. Throughout the working time, I noticed that most of the customers are having the same trouble of losing weight after delivery. They tried quite lots of ways to lose down, such as hot slimming pants, slimming tea, fat burning creams and others.
To achieve desirable weight after delivery, it is important to consider the weight gain range during pregnancy. According to Institute of Medicine (IOM,2009), the gestational weight gain range has recommended based on the body mass index (BMI) of the mother before pregnancy. It is ideal when pregnant mother to monitor the weight gain to prevent over weight increment, resulting in difficult to lose the extra weight after delivery.
After delivery , the combination of balanced diet and regular exercise is the important element to lose weight. it is not advised to lose weight by over dieting due to nutrient need for regain the body and also breastfeeding purpose. Mothers are encouraged to have 3 complete balanced main meals, with the possible addition of 1-2 snacks in between the main meals. The main meal should consists of 1/4 plate of carbohydrates, 1/4 plate of protein and 1/2 plate of fruits and vegetables.
- Carbohydrates: wholegrain bread, brown rice, millet, quinoa, wholemeal biscuit, oat, starchy vegetables
- Protein: lean meat, chicken, fish, egg, legumes and beans
- Fruits&Vegetables: mixtures of different colours (different antioxidants)
Apart from that, does breastfeeding help in weight loss? Breastfeeding can help to burn roughly about 500 calories, thus it is considered to be the golden period to lose down the body. However, it is important to make sure the calorie intake is not exceeded the recommended amount, which at least 1500-1800kcal/day.
In summary, be remember that making food choice wisely is rather important than only taking care of overall calories intake in a day as insufficient nutrients from real food might only worsen the body metabolism and difficult to maintain the healthy weight in long term.