Episode Transcript
Dr. Jones: 生完孩子后，你通常要减肥. 但你不但没有输，反而一直在赢，而且还不平衡 pregnant anymore. 你失眠，压力大，无可救药地爱着你的孩子，体重也在增加. What's this about, and what can be done about it? This is Dr. 来自犹他健康大学妇产科的Kirtly Parker Jones，这是Scope上关于产后体重增加的细图.
Announcer: 涵盖妇女健康的所有方面，这是“妇女健康的七个领域”. Kirtly Jones on The Scope.
Postpartum Weight Loss
Dr. Jones: 许多美国女性在成年后经历了持续不断的体重增加，其间还伴随着怀孕. 怀孕和产后的身体可能想要保持卡路里的一些生物学原因, 但所有这些都是在大发娱乐还是狩猎采集者和饥饿的时候进化的，大发娱乐的孩子的生命依赖于大发娱乐的母乳. 但是，大发娱乐现在的狩猎和采集相当于开车去杂货店，那里有一百万种高热量的选择，可以收集起来养活自己和家人. 这是不公平的，但大发娱乐不想回到2万年前更贫瘠的时代.
I just returned from a week in Zurich, 瑞士，最引人注目的是年轻人, slender, 穿着讲究的女人到处推着婴儿车, not too many cars, 在有轨电车上，在人行道上，在各种天气里, in singles and in groups. 瑞士妇女认为婴儿需要新鲜空气，她们想让婴儿呼吸新鲜空气. 那么问题是什么，大发娱乐应该做什么?
Avoid Gaining Weight During Pregnancy
We should avoid excess weight gain during pregnancy. 女人不需要，明白吗，不需要额外的卡路里 first trimester; and about 300 extra calories a day after that. 这相当于每天喝三杯8盎司的牛奶，不能再多了. You're not eating for two; you are eating for one and a little bitty.
Have an Exercise Routine Even During Pregnancy
Two, 建议已经肥胖的妇女在怀孕期间增加有限的体重, maybe only 10 pounds. In fact, that's mostly water weight and placenta. To achieve these goals, 女性应该确保她们在怀孕期间开始或坚持锻炼, 每天步行30到50分钟，每周至少5天.
产后体重增加：甲状腺，压力或不眠之夜
现在的女性在出生后经常发现很难减肥，即使有 breastfeeding, and many continue to gain weight. What might be some of the issues? 有些妇女在怀孕期间和怀孕后甲状腺功能低下, 所以如果你有体重增加的问题，在产后检查时和你的产科医生谈谈，也许需要做甲状腺检查.
Women who are sleepless gain weight. 一项研究发现，每晚睡眠时间少于5小时的女性, 产后六个月的女性保持婴儿体重的可能性是常人的三倍，甚至可能增加得更多.
And lastly, being a new mom is stressful, and stress hormones can promote weight gain, 女性在有压力的时候更容易吃东西. 所以，甲状腺问题、失眠和压力会导致产后体重增加. So what do we do about it?
纯母乳喂养每天消耗大约500卡路里. 如果你吃营养丰富的食物，喝大量低热量或无热量的液体, 如果你已经有了额外的体重，你就不需要增加这些卡路里了. Eat well, but not for two.
一项研究表明，被教导如何吃得好, avoided fatty and sugary foods, walked 30 minutes a day every day, pushed that baby carriage around outside, 记录下每天的饮食和锻炼，并佩戴计步器的女性比没有参加生活方式改变计划的女性更容易减肥.
So why bother? 你有了孩子，你有点开心，但也许你有点紧张. 大发娱乐15磅，那里20磅，这有什么关系?
Well, 怀孕期间体重增加和怀孕后体重持续增加的感觉不太好, and it's bad for your self-esteem. 每次怀孕体重增加10到30磅的女性患糖尿病的风险增加, hypertension, and heart disease when they get older. 她们在下次怀孕时患高血压和糖尿病的风险也会增加. That's bad for them and their baby.
Women who already had diabetes in pregnancy are particularly at greatest risk. 所以怀孕，有一个新的孩子给你的生活带来了很多变化. 如果可以的话，大发娱乐应该保留好的，放弃坏的.
Losing Weight After Baby: Lifestyle Changes
- Limit your extra food during your pregnancy. 你不是为两个人吃的，即使你想吃.
- 孩子出生后，运动起来，保持这些生活方式的改变.
- Write down your food and exercise every day.
- Get a pedometer; there's an app for that on your phone.
吃得好、坚持运动的妈妈更有可能生下吃得好、坚持运动的孩子, so it's good for everyone.
This is Dr. Kirtly Jones，感谢收看The Scope.
Announcer: Have a question about a medical procedure? Want to learn more about a health condition? With over 2,000 interviews with our physicians and specialists, 你很有可能会找到你想知道的. Check it out at TheScopeRadio.com.
updated: June 5, 2018
originally published: June 3, 2014