How to lose weight when pregnant?
1, it is best to discuss with the doctor before exercise to see what kind of exercise is more suitable for you;
2. It is best to wear loose clothes when exercising. If you choose to go swimming, it is best to wear a swimsuit specially designed for expectant mothers;
3. Be sure to replenish water at any time before and during exercise. If you feel tired during exercise, take a rest.
4. It is best not to exercise in an environment that is too hot and humid;
5. Remember to warm up and relax before and after exercise, especially the ligaments;
6. It is best not to exercise in supine position for more than 4 months, because the baby will affect the blood circulation of expectant mothers;
7. How to go from supine to standing during exercise is particular: first lie on your side, then support your body with one elbow and the other hand, and then change from sitting posture to standing posture;
8. Pay attention to measuring your pulse during exercise. The exercise intensity of expectant mothers is preferably within 150 pulses per minute;
9. Too strenuous exercise is not suitable for expectant mothers. Expectant mothers should keep the rhythm of not breathing when exercising. If the expectant mother has difficulty breathing on her own, the baby may be deprived of oxygen.
Three main points of postpartum slimming
1, adjust the diet reasonably.
Postpartum diet plays a vital role in the smooth progress of thin waist. To ensure that babies and new mothers have adequate nutritional intake, the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.
2. Establish a correct concept.
Six months after delivery is the golden period for new mothers to lose weight. But new mothers who have just given birth can't blindly go on a diet to lose weight. Because just after giving birth, the body has not fully recovered to the level before pregnancy, and some new mothers are still shouldering heavy feeding tasks. At this time, it is time to supplement nutrition.
3. Proper aerobic exercise.
On the second day after delivery, new mothers can get out of bed and walk first, while new mothers with excessive blood loss, low blood pressure and caesarean section will get out of bed and walk better on the third day.
The principle of postpartum slimming
Breastfeeding is good for slimming: new mothers will accumulate a lot of calories before giving birth, and the secretion of milk can consume the calories stored in the body and help new mothers slim down after giving birth. If you don't breastfeed after childbirth, your body's heat can't be emitted, but it is easy to get fat.
Postpartum exercise should be simple: if the new mother gives birth normally and recovers well after delivery, then two to three days after delivery, she can start doing some simple exercises, such as upper limb exercise and lower limb exercise.
42 days postpartum rehabilitation training: It is suggested that new mothers should pay attention to postpartum rehabilitation training. It is best to wait until 42 days after delivery, and the doctor can confirm that there is no excessive damage to the pelvic floor and no early swelling and dehydration before starting to do some abdominal pressure, or wear slimming clothes and body shaping clothes.
Special reminder:
New mothers who are overweight, or even need surgical assistance because their children are too big during childbirth, should pay more attention to the timing of postpartum training.