How to lose weight healthily after delivery
In the eyes of ordinary people, it has always been believed that pregnancy is the primary cause of women's obesity, and many women are pregnant after giving birth.
The figure is seriously out of shape, coupled with diet and exercise, which makes the figure more bloated. Therefore, some modern women prefer "unmarried" and "double income without children" rather than getting pregnant, so as not to destroy their charming figure. In fact, as long as women can help them lose weight in the "first time" (that is, within 0/2 months after delivery), they can gradually return to their pre-pregnancy body shape by using reasonable exercise, scientific diet, and natural weight loss methods such as postpartum abdomen belt and pelvic correction belt. [ 1]
Postpartum weight loss refers to the weight loss of women after childbirth. There are many ways to lose weight after childbirth, including diet, exercise, medicine and physical weight loss. Diet to lose weight is to achieve the purpose of losing weight by scientifically adjusting the diet structure; Exercise to lose weight is to lose weight through reasonable and appropriate exercise; Postpartum generally does not advocate drug weight loss; Physical weight loss is to lose weight by physical body shaping through professional postpartum abdomen belt and pelvic correction belt, and it is also the most commonly used natural weight loss method at present.
1. Control calories and fat. Pay attention to the calories of each food and reduce the intake of high-calorie foods. Eat less fat and more fish and white meat (chicken) in your daily diet.
2. Diet should be light. A light diet is good for women. Eat less salty food with soy sauce. This kind of food contains a lot of sugar or salt, which not only increases body fat, but also is not conducive to the recovery of postpartum wounds.
3. Eat more vegetables and fruits. Vegetables and fruits are not only nutritious, but also help mothers lose weight. Eating more fresh fruits and vegetables rich in cellulose after delivery will help promote intestinal digestion, relieve constipation and moisturize the skin.
4. Eat regularly. It is best to eat regularly and quantitatively every day. Don't wolf down your food. You should chew slowly and eat for at least 20 minutes every meal.
5. Negative thermal balance. The secret of losing weight is that the calorie intake must be less than the calories consumed by the human body.
6. Losing weight requires a high degree of willpower. Willpower directly determines the final result of losing weight, and mothers must be firm in their confidence in losing weight.
The best time to lose weight after delivery
The best time to lose weight: six months after delivery
The doctor pointed out that the first six months after delivery is the prime time for women to lose weight. In order to restore the proud posture after delivery, mothers must make good use of this time period.
Can Yuezi lose weight?
Can I lose weight immediately after giving birth? Generally speaking, it is not recommended for mothers to carry out a slimming plan in the second trimester (6 weeks after delivery), because mothers who have just given birth are weak, and losing weight immediately may affect their health. In addition, losing weight during lactation may not provide enough milk for the baby, especially taking extreme weight loss methods such as dieting, which has a great impact on milk.
However, during confinement, mothers can still exercise moderately, gradually increase the intensity and time of exercise according to their recovery, and in addition, properly cooperate with diet therapy to keep healthy. After giving birth, mothers can start to lose weight in a planned way.
Establish the principle of correct weight loss after delivery
Diet 3 principle
1. Eat regularly and have a balanced diet.
Three meals should be on time to ensure the quality. Don't neglect any meal in order to lose weight. Eat a balanced diet. Many mothers don't eat meat in order to lose weight, which is not correct. In addition, you can't eat for 2 hours before going to bed.
2. Reduce the frequency of eating out.
The food in a restaurant or restaurant is carefully made to satisfy the taste buds of customers, and it has a heavy taste, so it is difficult to control the amount of food when eating out. So mothers who lose weight try to eat at home and take care of their stomachs.
3. Eat less fried food, sweets and carbonated drinks.
Fried foods and sweets are generally high in calories, which is a big taboo for dieters. Carbonated drinks are also high-calorie foods, so mothers should drink as little as possible.
Three stages of exercise
1. Walk 2000-3000 steps every day.
Lose weight by "walking slowly" and stick to 1-2 times a day, taking 2000-3000 steps each time. Gradually increase the amount of tasks, improve the speed by shortening the time, or increase the walking distance. Go "brisk walking" slowly, because "brisk walking" is the best exercise to lose weight, and you should pay attention to it every day.
2. Stick to your favorite sport
After mommy recovers, she can choose a favorite sport, start exercising and stick to it. Not only can you keep healthy, but you can also keep a graceful figure. Mommy who is not breastfeeding should consume the same calories from food every day as before pregnancy: 6.72-7.56 kilojoules. Breast-feeding mothers need to increase 2. 1 kilojoule to provide their babies with adequate milk.
3. Massage more before exercise and after bathing.
Eating less and exercising more is the only magic weapon to lose weight. I would like to remind mothers not to use diet pills to lose weight quickly, which has great side effects and is not good for their babies and themselves. Mothers can try slimming cream and apply it before exercise to make fat decompose faster; It can also be used after bathing, which is very effective for partial weight loss.
How to exercise to lose weight the fastest after childbirth?
1. Exercise with the baby
Of course, you don't need to leave your baby. You can watch the baby while doing these exercises. Play your favorite music, pick up your child and dance in the room for five minutes, or take a walk; You need a big enough mat or blanket for you and your baby, and a small soft ball. During training, sing, count or play ball with your baby, and repeat it 4 times; Lie next to the baby, lift your feet, put your left hand under your head, try to feel your knees with your right hand, then take a deep breath for 30 seconds, repeat 10 times, and then do it on the other side. Pick up the baby when sitting up and take a deep breath with the baby. These are all very good ways to lose weight after childbirth.
2, see celebrity weight loss experience
Postpartum weight loss depends on celebrities' postpartum weight loss experience and their weight loss methods. Of course, you can also consult a fitness instructor.
Step 3 exercise
Walking, swimming, yoga, strength training, family activities (such as outings, parties, etc. ), these five exercises are safe and effective ways to reduce your stomach. Lose weight, don't push yourself so hard. These activities are safe and effective, and you can even do them during your baby's nap.
Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes. Walking is the simplest and most effective way to lose weight after childbirth. You can do it anytime, anywhere. The doctor pointed out that walking for an hour can help burn about 500 calories. You can make a step-by-step walking plan according to your physical condition, as long as you can always see the effect.
Swimming is a whole-body exercise to lose weight after childbirth, which can not only shape, but also enhance your heart and lung function and exercise almost all your muscles. If you have been training regularly, you will feel refreshed in almost a few months.
The weight loss effect of yoga varies from person to person. Although some people do yoga to lose weight, the effect is not very significant, but because of stretching and breathing, it can help restore the state of the body, which is very suitable for postpartum recovery.
4. Prenatal exercise
Do some exercises suitable for pregnant women before delivery, such as yoga, so that you won't be too fat during pregnancy and postpartum cultivation will not be so hard.
Postpartum slimming How long can you exercise after delivery?
Generally speaking, mothers can start to do postpartum slimming exercise after 4-6 weeks of natural delivery, and cesarean section takes 6-8 weeks or longer recovery period. Postpartum sports meeting of cesarean section mothers is more dangerous.
How to exercise after childbirth
1. If it is a natural delivery, the new mother can do some simple activities on the first day after delivery, such as turning over, lifting her legs, and shrinking her anus. These activities are very helpful for postpartum physical recovery.
2, the mother of cesarean section, can turn over or walk on the ground before the stitches are removed, and can exercise moderately one week after the stitches are removed.
3, 65438+ 0 weeks after delivery, the new mother who returns home can try to do some slight housework and insist on taking a walk after dinner. These activities can regulate the metabolism of the body, promote the decomposition of fat in the body and consume excess energy.
4. One month after delivery, if the body recovers quickly, the new mother can start doing some sit-ups and leg lifts in bed, exercise abdominal muscles and waist muscles, and also reduce the fat in the abdomen and buttocks.