Na de zwangerschap wat meer bewegen en voedingsgewoontes aanpassen.*
Uit een Braziliaanse studie blijkt dat om weer wat gewicht te verliezen na een zwangerschap de beste resultaten bereikt worden als men behalve let op wat men eet ook wat meer moet bewegen om sneller weer op een normaal gewicht te zijn.
Alleen het dieet aanpassen is minder effectief. Als men de bestaande gewoontes helemaal niet aanpast gebeurt er weinig. Bij het aanpassen van het dieet dient men wel gezond
en gevarieerd te blijven eten dan ontstaan er ook geen problemen met de borstvoeding.
Diet plus exercise best for post-baby weight loss
Women who are trying to shed their pregnancy pounds may do better with diet and exercise than with diet alone, according to researchers.
In a review of clinical trials examining this issue, Brazilian researchers found that women who cut calories and exercised after giving birth lost more weight than women who maintained their usual lifestyles.
Studies that had women focus on diet alone also spurred post-pregnancy weight loss. However, dieting causes the body to lose both fat and muscle mass. Adding exercise to the mix may help women keep more muscle, according to the review authors.
"As well as helping reduce body weight, exercise has the added advantage of improving the women's cardiovascular fitness and preserves fat-free mass -- dieting alone reduces fat-free mass," lead author Amanda R. Amorim, a doctoral student at Rio de Janeiro University, said in a statement.
She and her colleagues report the findings in the Cochrane Library, which is published by the Cochrane Collaboration, an international organization that evaluates medical research.
Amorim's team analyzed six clinical trials involving a total of 245 women who'd recently given birth. Some trials randomly assigned women to trim calories from their diets or stick with their normal eating habits; others had women combine calorie-cutting with regular aerobic exercise.
Overall, the researchers found, women who dieted or dieted and exercised lost several pounds more than those who didn't change their usual routine.
Importantly, studies that focused on breastfeeding mothers found no negative effects. There has been some concern that limiting calories and exercising can diminish the quality of a woman's breast milk. But a few studies have found that as long as women continue to eat a well-balanced, nutritious diet and exercise to a moderate degree, there seems to be no negative effects on breast milk composition.
Still, Amorim and her colleagues note, there were relatively few breastfeeding women in the studies they reviewed. Larger studies are needed to make sure that diet and exercise do not hinder milk production or infant growth, they write.
Research shows that women who retain much of their pregnancy weight gain are likely to do the same with subsequent pregnancies -- and may be at risk of becoming obese down the road.
Given this, Amorim and her colleagues conclude, women who watch their diets and exercise after giving birth may reduce their odds of obesity in the
future. (Augustus 2007)
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