First of all, you have to determine whether you are still breastfeeding. If so, to be sure, reducing fat is still very troublesome. You can wait until the end of lactation to lose weight. If you have stopped breast-feeding, then what I'm talking about below is the basic process of reducing fat, for reference only.
People who want to lose fat must first restore their state and heart and lungs. State refers to their physical and mental state. The heart and lungs are the foundation of all sports. Based on the above two points, the exercise you should do most is actually walking. What you think is right is to adjust your state and preliminary cardiopulmonary state by walking. You can try to walk at a speed of 5 kilometers per hour first, and then adjust it to 6 kilometers per hour when you get used to it. As for how much to go, it depends on your physical condition. Don't be greedy, step by step. Tell yourself to walk every day and don't engage in surprise sports. Exercise your ankles and knees before exercise. At the same time, put a corset on it. Its function is not to shape or reduce fat, but to protect the lumbar spine. Because of the characteristics of pregnancy and women, there is usually pelvic protrusion, which will be aggravated by walking and running for a long time. It's low back pain So I think it is necessary for women to wear belts. Stretch 5- 10 for a while after each brisk walk, and then iron your feet and stretch your muscles at night. I suggest you buy a pair of regular running shoes according to your foot type, weight, amount of exercise and exercise environment. You can know how to buy this by searching online. If you don't know, I will answer your question in detail. The heart rate of 5km should be 90+ beats per minute, and the pace of 6km should be 1 10- 130 beats per minute. The better your heart and lungs, the lower your heart rate and the stronger your heart will be.
Step 2: When you have been walking for about 1-2 months, you can try jogging according to your own weight and cardiopulmonary condition. Remember that weight is very important, because jogging with heavy load can also hurt your knees and ankles. Jogging starts at a speed of 6 km/h, and initially insists on 500 m to 1 km. Stop if you can't persist, or take a walk instead of jogging that day. After a few days, you can generally run 2 km, but the cardiopulmonary pressure is high, the facial flushing is severe, and there is no oxygen. This is normal, as long as it is not uncomfortable, you can try it. If the heart and lungs are particularly uncomfortable, you must stop immediately. Remember, fitness is long-term, so you must give your body time to get into shape. After that, if you can persist safely, you can generally run 5 kilometers at a speed of 6 kilometers per hour after 1 month. At this time, your heart and lungs begin to enter a normal and growing state, and your heart rate is still very high, which should be around 150- 172 beats per minute. But you must control your heart rate between 145- 165, because people who don't exercise regularly will feel very uncomfortable after their heart rate exceeds 168 beats/minute. Their faces are red and purple, their lips are swollen and dry, and they feel very guilty. This is also a danger signal. Don't run, adjust by walking. When fully adapted to 5 kilometers per day (the pace is 6 kilometers per hour), gradually increase the pace. Generally, women can achieve a pace of 8 kilometers per hour, and their heart rate can be controlled within 165. Run 4-5 times a week, take a walk instead of the rest, or trim at home for 1-2 days, depending on personal circumstances.
Step 3: If you can run 5 kilometers at a speed of 8 kilometers and get used to it, congratulations, you have changed from a fat man to a little fat man. I believe there won't be too much fat in other parts of the body except the waist and abdomen. At this time, you should not only run and walk, but also take part in some exercises to exercise your muscles and stretch your body. Exercising muscles can carve the outline lines of your body, and stretching can use yoga to make women's body lines more slender and feminine. However, both of them need to be brought by others. You can go with your husband, or ask him to find you a gym with a coach. But don't buy classes blindly. First buy three classes to know all the muscle parts and movements, and then practice for a period of time by yourself. Then, according to the situation, whether to buy classes or practice with partners, I suggest practicing with partners can save money and make friends. The above is the process of fat-reducing exercise and shaping. Let me talk about diet and rest.
Reducing fat and increasing muscle is not only exercise, but also diet and rest. Three-point practice seven-point eating and sleeping is the truth. Let's talk about food first, and try to avoid foods high in sugar, oil and salt. Most of all food in the body will be converted into glycogen, so you can't take in extra sugar, except for people with hypoglycemia. Give up any cola (1 1 cube sugar), so-and-so jasmine tea (1cube sugar), so-and-so milk tea (8-9 cube sugar). Drink water healthily. You can drink some red bull before exercise every day, but don't drink too much. You can drink a cup of coffee, but you should drink pure coffee and American coffee, try not to add sugar and milk, and don't drink coffee after 14 at night, or you will be a night owl. Change the staple food into rice and pasta. These two things are rich in sugar, so you can eat oats instead, and often add some soybeans, red beans, mung beans, corn, sweet potatoes or other coarse grains. Drink fresh milk for milk (don't drink cooked milk that can be stored for a long time. Most of the milk on the market is cooked milk. Drink a bag of pasteurized milk from local 2-3 yuan). Eating meat and eggs increases protein, and protein is the main building material of the body. It is best to eat chicken breast, lean beef, shrimp, fish (squid is not good), crab meat and so on. In fact, lean meat and sheep are also possible, but the latter is a little fatter than the previous one. Chicken breast is the most recommended, which is cheap and affordable. Vegetables and fresh fruits, vegetables must be eaten every day, food reduction will lead to vitamin deficiency, must be supplemented with vegetables. At the same time, the crude fiber of vegetables should avoid constipation, and it is best to steam or cook. Broccoli (cauliflower), tomatoes (persimmon is not easy to get stones), spinach, celery, cucumber, wax gourd, Chinese cabbage, mushrooms and so on. Don't always eat the same thing. 1-2 Eat more fresh fruits every day. Fresh fruit can't be mentioned in the same breath except sugar and vegetables. Eat less, but you can't help eating. Fruit acid is good for skin and nerves. It is recommended to eat seasonal fruits on the grounds that they are cheap and affordable. Above, glycogen, protein, vitamins and water are all needed by human body, and calcium can be supplemented by vitamin medicine. However, if the amount of exercise is large, or the human body has been short of vitamins, you can buy some medicinal vitamins to supplement it (it is not recommended to buy those health care products, let alone not affordable, and some are simply pits, except those who are willing to pay high prices for big-name vitamins).
Water and rest, water is necessary, it can help you excrete waste in your body, replenish cells, and exercise will also lose a lot of water, so be sure to replenish it, depending on yourself. Rest, and ensure 7-8 hours of continuous sleep every day, including at least 1.2 hours of deep sleep. If you wake up, you will be refreshed. If you are not awake after sleep, you can consider whether you are short of oxygen.
Generally speaking, what else can we talk about? I hope I can help you. By the way, I forgot to mention that the heart rate of fat reduction is generally around 120- 145, and the pace of fat reduction jogging is 7-8.5 km/h. But these are people with normal posture. At first, your heart rate may exceed 120 when you walk. So on the whole, as long as the heart rate during exercise is around 120- 145, it belongs to the category of aerobic fat reduction. Don't care too much about values. Those are the average values of people with normal bodies, which may not be suitable for you. For reference.