Before and after childbirth, many mothers are most worried about losing their body shape. Dr cheryl is no exception. After giving birth to her child in January last year, her weight rose to a peak of 180 pounds in her life. Fortunately, through her efforts, she finally lost nearly 40 pounds after one year. Self-cultivation, and you can eat 3 meals a day without going hungry.
The full text is as follows:
After giving birth last January, my weight rose to a life peak of 180 pounds and stayed there for over half a year. When an outpatient patient came back for a follow-up consultation, he asked, “Wow! Doctor, you are so fat and fat!” (Here, I remind patients to consider the weak mind of the doctor when they ask this question next time.)
obesity health problems
According to the World Health Organization’s Asia-Pacific guidelines in 2000, Asians, regardless of gender, have a BMI of 18.5-22.9 as normal, over 23 as overweight, and over 25 as obese. With my height of 170cm, the peak height and weight index is as high as 28! Obesity is not just a matter of appearance; the World Health Organization has classified obesity as a “disease”. Obesity increases the risk of diabetes, high blood pressure, coronary heart disease, stroke, chronic kidney disease, fatty liver disease, sleep apnea and cancer.
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Make up your mind to set an achievable goal
In order to improve my body shape, regain my self-confidence, and more importantly, for my own health, I made up my mind to lose weight!
Applying the concept of Motivational interview, to change a behavior or life pattern, you must have spontaneous motivation (inner motivation), find the reason for losing weight, believe that you have the ability to lose weight, and put it into practice, you will have a chance to succeed ! Your mindset will decide everything. Make up your mind to lose weight and keep reminding yourself why you’re doing it. The second step is to set a feasible and reasonable goal. If you weigh as much as 100kg but want to lose 20kg in a month, it is doomed to fail. The initial weight loss goal can be 5% of your body weight (the first goal is 171 pounds at 180 pounds); the weight loss is less likely to rebound slowly and in a healthy way; the ideal rate is 1-2 pounds per week; so It takes 1 to 2 months to lose 10 pounds of fat.
In fact, there is no one way to lose weight. I don’t have any panacea, and I don’t want to share a 7-day diet with you. There are indeed diet pills in medicine, but I strongly discourage people from taking diet pills indiscriminately. Diet pills are only considered after doctors have diagnosed that obesity has caused many complications and cannot lose weight through exercise, diet, etc. All of them have their side effects, which must be evaluated and prescribed by a doctor. I met a girl in her early 20s in an outpatient clinic. Because she bought “diet pills” online, she had hyperthyroidism. After the examination, I found out that she had been taking thyroid all the time. Vegetarian pills. If not corrected in time, there is a chance of life-threatening!
The most important thing in losing weight is to create a calorie deficit for the body, using more than it absorbs. To put it bluntly, it means controlling diet and exercising properly, but I also found some tips.
1. 168 or ketogenic diet? Choose a diet that suits you and can stick to it
At first, I also wanted to lose weight quickly; so I started the 16/8 fast, which is very popular these days, which is to eat only 8 hours a day. But this method doesn’t quite work for me: I get dizzy if I skip breakfast, and I feel like I’ve lost the happy hours of eating together as a family if I skip dinner at night.
Another popular weight loss method is the ketogenic diet. When the body lacks the glucose provided by carbohydrates as an energy source, it uses fat as an energy source, so body fat does decrease. However, long-term ketogenic diet may cause certain side effects and nutrient deficiencies. If you want to start ketogenic diet, you must consult a doctor or professional.
Finally, I maintain three meals a day, eat a balanced diet, eat less sweets and sweet drinks, replace white rice with red rice, drink more water, try to eat more vegetables and less meat, and reduce starch absorption at dinner. Take time to relax and eat what you like when you’re on vacation. Only eating habits that you can accept can be sustained.
2. Cooperate with aerobic exercise to increase muscle and reduce fat
Doing exercise with a 180-pound body is not an easy task, and I was out of breath after just running 2 kilometers. But the most important thing to lose weight is perseverance and persistence. I started building a habit of running 2 times a week. Set a reasonable goal. At the beginning, I only ran 2 kilometers. After a week, I increased to 3 kilometers; then gradually increased to 4 or 5 kilometers.
In addition to aerobic exercise, increasing the proportion of body muscle is also an important factor in preventing weight rebound; increasing the proportion of body muscle and increasing the basal metabolic rate can increase the daily calorie consumption. I do HIIT (High Intensity Interruption Training Exercise) 1-2 times a week with weight-bearing exercises to build muscle. Besides that, I also do yoga to strengthen my muscles and relax my mind and body.
3. Don’t make excuses for yourself to incorporate sports into your life
Many outpatients have obesity problems, but they all say to me, “Doctor, I’m too busy to exercise.” In fact, time is your own creation. If you think this is important, you will find time to do it. Taking care of BABY is also the reason why many mothers think they have no time to exercise, but in fact parenting and exercise can coexist! I often push my baby to go for a brisk walk in the park, the baby enjoys the scenery, and I can exercise by the way. I have also tried hiking with my baby on my back. The baby is a 10KG weight training, isn’t it?
I really want to use this article to encourage you who want to lose weight but have not yet taken the first step; or you who have started your weight loss journey but are very confused; because you are busy with work, only you are getting heavier and heavier; You are too busy with your child to eat, drink, sleep, and spend; especially a postpartum mother who was once lost because of obesity like me, let’s work hard for health and posture, I want you to have it!
Dr Cheryl and friend Dr Cathy set up a Facebook page “Dr C&C Post-90s Female Doctor Classroom“, also featured by Dr CherylIGthe purpose is to raise everyone’s attention to health, to publicize health knowledge to the public.
The article received “Dr C&C – Post-90s Female Doctor Classroom“Reprinted with permission.
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Responsible editor: Huang Cunxin