Mengapa Sulit Menurunkan Berat Badan Setelah Melahirkan?

Mengapa Sulit Menurunkan Berat Badan Setelah Melahirkan?

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Saat hamil, perempuan akan mengalami kenaikan berat badan sebagai salah satu cara untuk mendukung pertumbuhan janin. Penambahan berat badan ini ternyata tidak hilang begitu saja setelah melahirkan. Sebagian perempuan mungkin tak butuh waktu lama untuk membuang lemak berat badannya. Namun bagi perempuan lainnya, menurunkan berat badan ke angka semula bukanlah hal yang mudah.

 

Penyebab sulit menurunkan berat badan setelah melahirkan

Setiap perempuan memiliki kemampuan menurunkan berat badan yang berbeda-beda. Hal ini dapat dipengaruhi oleh beberapa hal, di antaranya aktivitas dan metabolisme tubuh. Dilansir dari laman Parents, berikut ini beberapa penyebab sulitnya menurunkan berat badan setelah melahirkan:

1. Kurang tidur

Ibu yang baru melahirkan pasti disibukkan dengan perawatan si kecil. Masa adaptasi ini dapat membuat ibu kurang tidur dan kelelahan. Saat lelah, tubuh akan memproduksi hormon kortisol yang dapat meningkatkan rasa lapar.

2. Stres

Usai melahirkan, banyak perempuan yang mengalami stres karena peran barunya sebagai ibu. Saat stres dan kelelahan, hormon kortisol akan meningkat dan memicu rasa lapar. Akibatnya, Anda akan makan lebih banyak sehingga sulit untuk menurunkan berat badan.

3. Kurang olahraga

Ibu yang baru melahirkan umumnya baru disarankan untuk mulai berolahraga 6 minggu setelah persalinan. Pada ibu yang melahirkan dengan operasi caesar, pemulihannya bisa berlangsung lebih lama.

Bagi sebagian ibu, tak mudah untuk meluangkan waktu olahraga adalah sebuah kemewahan. Tak heran jika akhirnya tubuh menumpuk kalori lebih banyak yang menyebabkan kenaikan berat badan. Jarang olahraga juga dapat memperlambat metabolisme dalam tubuh. Hal inilah yang dapat menyebabkan berat badan ibu menyusui sulit turun.

4. Pola makan

Banyak ibu yang melakukan diet mengurangi kalori untuk kembali mendapatkan tubuh yang ideal, namun para ahli menilai cara ini kurang tepat. Saat menyusui, ibu membutuhkan kalori lebih tinggi untuk memaksimalkan produksi ASI dan membantu pemulihan setelah melahirkan.

Bagi ibu menyusui yang ingin menurunkan berat badan, tetap disarankan memenuhi kebutuhan kalori yang ditetapkan. Untuk menyiasati menu diet bagi busui, bisa dengan memilih porsi kecil tapi sering, jangan melewatkan waktu makan, mengonsumsi makanan sehat dan camilan seperti buah-buhan atau kacang-kacangan.

5. Cadangan lemak setelah melahirkan

Saat hamil, badan ibu telah menyimpan cadangan lemak sebagai persiapan energi selama menyusui. Setelah melahirkan, cadangan lemak ini tidak mudah hilang, terutama bagi ibu yang tidak menyusui bayinya secara eksklusif. Menurut penelitian, ibu menyusui dapat menurunkan sekitar 6-7 kg per bulan dalam waktu 4-6 bulan pertama setelah melahirkan, kemudian penurunan berat badan setelah itu akan terhambat.

 

Pada dasarnya, cara menurunkan berat badan pada ibu menyusui tidak jauh berbeda dengan cara menurunkan berat badan pada umumnya yaitu melakukan olahraga teratur, menerapkan pola makan sehat, juga perlu istirahat yang cukup. Namun pada ibu menyusui diharapkan tidak melakukan diet dan olahraga secara berlebihan karena justru dapat mengakibatkan metabolisme tubuh melambat yang justru memicu kegemukan.

 

Writer: Ratih

Edited By: dr. Ayu Munawaroh

Last Updated: 12-Oct-2021

 

Sumber:

  1. Parents. Your Guide to Postpartum Weight Loss (2019). Available from: https://www.parents.com/baby/health/lose-baby-weight/lose-baby-weight/.
  2. MedlinePlus. Losing weight after pregnancy. Availabe from: https://medlineplus.gov/ency/patientinstructions/000586.htm.
  3. Whattoexpect. Losing the baby weight: The truth about postpartum weight loss (2021). Available from: https://www.whattoexpect.com/first-year/losing-baby-weight.
  4. Healthline. 16 Effective tips to lose baby weight after pregnancy (2020). Available from: https://www.healthline.com/nutrition/weight-loss-after-pregnancy.
Tags : kehamilan menyusui diet setelah melahirkan

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      Backtrace
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      Backtrace
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