Make changes to your diet

饮食上做出改变

Getting in to healthy eating habits is important for making sure you have plenty of energy to look after your baby. It's good to make time for breakfast in the morning - even if you're exhausted¹ - as it gets your metabolism² up and running and gives you nutrients³ you need for the rest of the day.

养成健康的饮食习惯可确保您获得足够的精力去照顾宝宝。吃早餐是个很好的习惯--即使累的不行也要吃哦--可保证新陈代谢正常运作，为你提供一天所需的营养。

Making sure you eat healthy foods like your five portions of fruits and vegetables a day, fibre-rich foods like lentils, beans, oats grains and seeds will help keep you going. It's also worth monitoring your portion size as you may be used to eating a little extra during pregnancy⁴. You should be aiming to eat about 2,000 calories a day - but this varies from person to person and whether or not you're breastfeeding.

确保吃一些健康的食物，比如每天吃5份水果和蔬菜，多吃富含纤维的食物，如扁豆、豆类、燕麦和种子，这些食物有助于让你充满能量。同时，记得控制自己的饭量，因为怀孕时你可能养成了吃多点的习惯。你的目标是每天摄入约2000卡热量--但这也因人而异，且需要考虑是否母乳喂养的情况。

Do some gentle exercise

适当锻炼

Finding the time to factor in exercise when you have a newborn can be tricky⁵, but don't fret⁶ - it is absolutely possible. As soon as you feel you can, start with gentle exercises like pelvic floor exercises, walking and stretching. You can take your baby for long walks in a pushchair too.

生完宝宝后，新手妈妈往往很难抽出时间锻炼。但不要担心--肯定是能挤出时间的。在身体可以承受的情况下，进行适当锻炼吧，比如盆底肌锻炼、散步和拉伸。你也可以把宝宝放在婴儿车中，推着他/她走一走。

Wait around six weeks, or until you feel recovered from the birth, before doing more intense exercises. Group classes are a great way to meet other mums, and it's worth bearing in mind that getting some exercise can help lift your mood.

生产六周后或者直到你感觉已从生产过程中恢复过来的时候再进行强度锻炼。上运动课是结识其她母亲的好方法，请记住这一点：锻炼身体有助于心情变美丽哦

There's no rush!

不要急！

Wait until you have your postnatal check, which usually happens six weeks to eight weeks after you've had your baby, before you start thinking about weight loss - you'll be far to preoccupied⁷ enjoying your new family member! It's a good time to talk to your GP or practice nurse about your weight, if it's concerning you. They can advise on nutrition and places to get fit in your area.

等做完产后检查（大概是生完宝宝的6到8周左右）再考虑减肥吧--你一定会全神贯注的享受家庭新成员的到来！如果你担心自己的体重，现在就是你约全科医生或执业护士聊聊的好时机。他们会给出一些建议，既考虑营养摄入，又能让你想减重的身体部位瘦下来。

While making sure your body is healthy is important in the long-run, give yourself plenty of time to reach your target weight. BabyCentre UK recommends setting yourself achievable long-term goals - such as the weight you want to be by your child's first birthday.

虽然确保身体健康从长远角度来看十分重要，但请多给自己一些时间达成减肥目标。英国婴儿中心（BabyCentre UK）建议：设定可实现的长期目标--比如宝宝一岁生日时，你希望自己瘦掉多少斤。