According to a survey, about 60% of women answered that they gained weight after childbirth and never regained it! 
When should I do a postpartum diet?
In the first place... why can't I lose weight after giving birth?
After giving birth, the weight of the baby and the placenta, amniotic fluid, and blood that increased during pregnancy are lost, so it is easy to lose weight.
However, in addition to that, subcutaneous fat increases during pregnancy to protect the baby from external shocks and cold, and it remains even after giving birth, so it feels like "the weight won't come back."
*Some people return to nature...
There is no definitive reason for this, as there are large individual differences in postpartum weight, but what we do know is that
Mothers who are "exclusively breastfeeding" are more likely to lose weight .
It burns the same amount of calories as a little hard exercise...that's why many people naturally regain their weight.
However, breastfeeding does not always result in weight loss. There are several reasons why you may not lose or gain weight.
The main causes and countermeasures for not regaining weight and postpartum weight gain
Subcutaneous fat tends to increase during childbirth. Fat includes visceral fat and subcutaneous fat.
Subcutaneous fat does not easily stick to the body and is difficult to remove.
Perseverance is required to drop the subcutaneous fat that has increased once.
Cause 1: Loose pelvis
Pregnancy and childbirth loosen the pelvis.
It usually returns to its original position 3 to 4 months after giving birth, but it may be difficult to return to its normal position due to weakened muscles during pregnancy. As a result, the internal organs become depressed, the metabolism decreases, and fat becomes difficult to consume and accumulates easily.
Cause 2: Decreased basal metabolism
During pregnancy, the belly is large and it is difficult to move around. It is possible that the lack of opportunities to move the body has reduced muscle mass and lowered the basal metabolism.
Cause 3: Overeating
It is said that it is more likely to occur in people who are completely breastfed, but breastfeeding makes you hungry,
It sounds like you're consuming more calories than you burn while breastfeeding.
Eating too much to relieve the stress caused by childcare.
In this case, visceral fat is also likely to accumulate, so be careful! Eliminating these causes is a shortcut to a postpartum diet.
〇 Measures against postpartum weight gain
Before starting a postpartum diet...
Do not go on a diet during the postpartum period (about 6 to 8 weeks after giving birth) .
This is the time when priority should be given to recovering physical condition, as there are still drastic changes in hormone balance and lochia.
Dieting puts a lot of strain on your body.
Wait for your body to recover before starting a diet.
Measure 1: ~Pelvic Care~
Up to 6 months after giving birth is the time when it is easy to return the looseness of the pelvis .
It may be good to find a video and try pelvic exercises by yourself, but you may be worried about whether it really suits you.
In the "postpartum care" conducted by each prefecture and municipality, there are places where you can consult about pelvic care and open gymnastics classes.
→ Click here for more information on postpartum care: Maternity Blue
I'm too busy to take care of you! For those who say, let's use pelvic care products that you just wear.
Product example) Pigeon Postpartum tummy shaper + pelvic care
Wacoal Shape Mummy Guard MGR378
As a guideline, it is best to use it until about 6 months after childbirth, when it is easier to restore looseness in the pelvis.
Measure 2: ~Basal metabolism UP~
What you need to increase your basal metabolism is to increase your muscle mass.
Huh, do you work out? I tend to think, but it's okay if you don't do a full-fledged exercise that far.
Let's aim for strength up with the ingenuity of everyday life!
・Aim to move your body at least once every two days
・As a guideline for the time to move the body, a total of 30 minutes or more per day is OK (10 minutes x 3 times is also OK!)
★ Exercising while doing housework and raising children
・Toothbrushing x simple squat
Bend and straighten your knees while brushing your teeth. Instead of just brushing your teeth, use your brushing time wisely.
It is said that you need at least 3 minutes to brush your teeth.
A total of about 10 minutes of exercise with 3 meals and simple squats !
・Thoroughly clean the bath
Cleaning the bath where there is a lot of movement to squat and stand up. This movement puts a strain on your muscles.
It is recommended to use a product that does not rub with a spray, as it will save time,
Try scrubbing once in a while.
・Rotate your waist while holding your baby
Spread your feet shoulder-width apart and slowly rotate your hips .
By holding it, you can stretch your pelvis while using your arm muscles.
*Please be careful as you will be holding your child.
・Putting to sleep x Raising legs
A little effective use of the bed time.
① Sleep sideways
②In the state of ①, raise one leg and keep it for about 10 seconds → Repeat lowering
★In spare time at home! " This is training! "
This is an online video program that the Sports Agency is working on as a government-academia collaboration project.
Exercises that even people who are not good at exercise can do in about 10 minutes at a time are open to the public.
Measure 3: ~Meals~
Should I skip one meal? The idea of that is NG!
There is also less nutrition for your baby, especially if you are breastfeeding. Eat well and get back to normal weight.
1. The basic rule is that each meal should include a staple food, a main dish, and a side dish.
It has been reported that eating two or more meals each day that includes a staple food, a main dish, and a side dish will allow you to properly obtain the nutrients you need.
If you add dairy products (yogurt, milk, etc.) and fruits, you will be able to take in more vitamins and minerals that tend to be lacking, making it an ideal meal!
Keep this diet + a little exercise and lose weight cleanly and healthily! can aim.
But it's impossible to prepare such a solid meal while raising a child every day!
In such a case, try using a meal kit or home delivery service .
The staple food, the main dish, and the side dish are all delivered.
2. When eating, start with side dishes and main dishes
When thinking about “eating and losing weight”, “vegetable first” is a must.
By eating foods with a lot of dietary fiber, the absorption of carbohydrates and lipids from meals is slowed down,
The work of storing these in the body as fat will be a little gradual.
Let's eat from side dishes and main dishes with many vegetables.
3. don't forget water
Busy moms tend to put off having a drink.
Water is necessary to consume energy in the body, that is, to increase metabolism .
Let's be conscious to take 1.2 to 1.5 liters of water per day.
4. Snacks should be chewy
You really want to eat snacks.
In such a case, choose something with a chewy texture, such as nuts .
Chewing more often stimulates the satiety center, and you can feel full even after eating a small amount of food.
If you want something sweet, we recommend Hajimo!
I need to go on a diet! If you think too much, it will be stressful.
Rather than adopting something for dieting, let's incorporate things that match your life rhythm little by little as much as you can.