The fastest way to lose weight in postpartum abdomen
The first month: adjust your breathing and restore your body.
On the second day after delivery, the new mother who gave birth naturally can get out of bed and walk first. But for a new mother who has a caesarean section or has a large amount of blood loss and low blood pressure, she needs to rest for another two days before getting out of bed. The first month after delivery is the recovery period of the new mother's body. In order to restore physical strength, it is most important to rest more.
Tips for slimming:
1. pranayama exercise: lie on your back, put your arms behind your head, take a deep breath to sink your abdominal wall, and then exhale.
2. Anal contraction exercise: supine, knees apart, and then forcibly closed, while forcibly contracting and relaxing the anus, exercising pelvic floor muscles to prevent muscle relaxation.
Diet: low-fat, high-protein foods, such as skinless chicken, beef, lean pork, fish, eggs, milk, etc. You can also supplement abalone and sea cucumber for qualified new mothers to ensure the nutritional intake of babies and new mothers.
Wrong way: lose weight immediately after delivery. For new mothers who give birth naturally and breastfeed, it is recommended to start a slimming plan one and a half months after the baby is born to ensure the normal supply of postpartum milk; For new mothers who don't breastfeed, it is recommended to lose weight one month after delivery; For the mother of caesarean section: it is recommended to wait until the incision is restored.
The second month: simple activities tighten the abdomen.
Because the abdominal wall muscles are overstretched, the muscle elasticity is reduced, and the abdominal muscles will be seriously relaxed. In the second month after delivery, the new mother can do some simple activities to regulate the metabolism of the body and restore the elasticity of abdominal muscles.
Slimming coup
1, walking, just need a pair of comfortable shoes. The walking time can be gradually increased from 5 minutes each time to about 30 minutes.
2. New mothers can start doing some sit-ups and leg lifts in bed, exercise abdominal muscles and waist muscles, and reduce the fat in the abdomen and waist.
Diet: Eat more fresh fish and drink more fish soup. Fish is not only lower in fat content than other meats, but also can promote wound healing and restore muscle elasticity faster.
Wrong way: love to eat snacks. If you don't control the intake of sweets, fried food, animal oil, viscera and fat, you will lose the chance to get back into shape!
The third month: eating underwear scientifically helps.
Do you want to eat cake? Isn't bananas the same? Do you want a soda? Oranges are more nutritious. New mothers may wish to use this postpartum conditioning to get rid of the bad habit of eating junk food and develop scientific eating habits.
Slimming trick: adjustable underwear. In the third month after the new mother gave birth to the baby, in order to make the flabby muscles in the abdomen no longer relax, black and pink adjustable underwear can appear! But the corset should not be too tight, otherwise it will be harmful to the stomach.
Diet conditioning: replace snacks with fruits. If you want to eat snacks, you might as well choose some fruits to eat. Postpartum slimming fruits include bananas, apples, sweet oranges, pineapples, tomatoes, etc. You will gradually fall in love with them.
Wrong way: eat spicy food to lose weight. Spicy and warm food will help to get angry, make new mothers get angry, and lead to tongue sores, constipation and even hemorrhoids!
The fourth month: try to lose weight in SPA.
In the fourth month after delivery, you can lose weight in the SPA!
Slimming coup: lose weight at home SPA. Make an aromatherapy SPA by yourself, so that the hot air filled with fragrance can eliminate your fatigue of pregnancy, childbirth and breastfeeding in the past year! In the process of SPA, the uterus can be fully relaxed and its recovery can be promoted.
Diet: eat more vegetables and eat less. It doesn't matter if you eat less, as long as you increase the amount of vegetables and eat more vegetables, the milk will be just as adequate.
Wrong way: high-intensity exercise to lose weight. Although you can take a bath with incense, the new mother must not do high-intensity exercise, otherwise the delivery wound will be damaged again.
The fifth month: slimming preparation period
It is safe for new mothers who are breastfeeding to lose weight within 1 kg per week. In addition, new mothers should adjust their work and rest at this stage to meet an increasingly regular and beautiful life.
Slimming coup: lose weight with mint. Because the unique smell of mint can eliminate appetite, new mothers can put a little mint cream on people's position in order to reduce their food intake and correct the bad habit of overeating during pregnancy.
Diet: It is recommended to eat more foods that are easy to feel full and low in calories, such as kelp, laver, mushrooms, bean products and other high-quality protein foods.
Wrong way: excessive dieting. Even during dieting, we should maintain the daily intake of nutrients, otherwise the body will become weak, severe anemia symptoms will appear, and milk secretion will also decrease. For lactating new mothers, the daily calorie intake should not be less than 2000 calories.
The sixth month: start slimming down as a whole.
At this time, new mothers can do simple yoga stretching exercises, and even sign up for a high-temperature yoga class to lose weight one by one.
Slimming coup: The stretching and breathing of yoga movements can help new mothers recover their youthful state, especially suitable for postpartum recovery. New mothers do postpartum yoga 2-3 times a week and exercise for 30-45 minutes each time, which will have a good slimming effect.
Dietary adjustment: take multivitamins. For breast-feeding mothers, it is necessary to add a variety of vitamins while slimming to ensure that breast milk contains enough vitamins and minerals.
Wrong way: take diet pills, including diet tea. During breastfeeding, the mother eats whatever the baby eats, and most of the weight-loss drugs are taken by the baby through milk.
1, change the order of eating. Because vegetables swell in water, it is easy to make your stomach feel full. So new mothers can eat soup and vegetables first, then rice, noodles and protein.
2, less oil, less seasoning. The oil added to dried noodles and noodle soup will make noodles taste better, but the calories are higher; Thick soup is not only thickened, but also high-calorie ingredients such as cream and salt water are added; Foods cooked with high oil, such as Chinese dishes, also contain high calories. Similarly, fried food is also a good food to touch less.
3. Three meals are regularly quantified. Eating more breakfast, or eating only two meals a day, and eating less or not eating dinner will reduce the metabolic rate of the body and delay the effect of losing weight; Or endure not eating a certain meal, but the body will eat more because of the news of famine, so eat three meals regularly. However, because the amount of activities during the day is higher than that at night, breakfast and lunch account for the largest part. At night, the amount of activities decreases and the intake of dinner will also decrease.
4. Choose foods with slow blood sugar rise. If the blood sugar rises quickly, it will stimulate insulin secretion and convert blood sugar into fat and store it in body cells. Generally speaking, cakes, biscuits, sweets, sugary drinks and other foods will make blood sugar rise rapidly, while the glycemic index of white rice and white bread is higher than that of brown rice and germ. Vegetables and fruits are naturally among the foods with low glycemic index.
How many days can I go to the gym after delivery?
Postpartum body shaping refers to one or more slimming methods such as functional exercise, diet adjustment and physical methods used by women after childbirth. This kind of body shaping is not what people often say to lose weight. Weight loss pays more attention to weight loss and fat reduction, while postpartum body shaping is more important to restore the body from the inside out. Postpartum body shaping should not only pay attention to methods, but also pay attention to timing, and start slimming at the right time in order to achieve the ideal effect without hurting the body. So, how long will it take to get back into shape after delivery?
Generally speaking, it is recommended that novice mothers start body shaping after lactation. There is no suggestion of breastfeeding until the end of the month. It is recommended to start caesarean section after the incision is restored. Natural delivery and caesarean section are also different. The new mother of caesarean section can't lose weight until the incision has recovered. This is definitely a disadvantage. New mothers who have given birth will recover faster, so they can also enter the postpartum slimming schedule in advance. In a word, postpartum women are in a special stage. If they lose weight blindly without fully recovering their vitality, it may directly affect their physical fitness. The specific postpartum body shaping time needs to be determined according to the different physical conditions of the new mother. If you can't grasp this opportunity well, you'd better consult a professional and experienced postpartum body shaping consultant.
Postpartum body shaping can generally be carried out after finishing the month, so what are the methods of postpartum body shaping? Generally speaking, postpartum body shaping is not a simple way to lose weight. Postpartum slimming includes losing weight, reducing fat, restoring diet, dredging meridians and so on. Many people think that pregnancy is the main cause of female obesity. Modern women would rather "double income without children" than ruin their charming figure after pregnancy and childbirth. In fact, general postpartum body shaping, through scientific and reasonable body shaping methods, it is easy to restore the original slim figure. Specific body shaping methods mainly include the following:
1, breastfeeding
By comparing breast-fed and non-breast-fed women, it is found that breast-fed women lose weight faster than non-breast-fed women. In fact, nutritionists often encourage mothers to breastfeed themselves, and breastfeeding can also consume a certain amount of calories every day. Mothers can not only lose weight by breastfeeding their children, but also their children's physique will be better in the future.
2. Diet control
Pregnant women should pay attention to controlling calories in the late pregnancy, especially reducing the intake of high-calorie foods, which can prevent postpartum obesity. In the postpartum slimming stage, the parturient should also pay attention to the diet to ensure that the baby and the new mother have sufficient nutritional intake, and the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.
Step 3 exercise to lose weight
The most prone parts for postpartum women to gain weight are generally legs, abdomen, buttocks and arms. If you can insist on doing some exercise in time after delivery, you can not only save money, but also prevent your body from being deformed, shape your slim figure and keep you away from the shadow of postpartum obesity.
4. Professional treatment
The causes of postpartum obesity are related to hormone changes, so before treatment, postpartum obese patients should not only have a general examination, but also carry out some detailed hormone analysis. Or use natural organic products with similar structure to maternal placenta hormone to assist fat metabolism, and the effect is remarkable.
Postpartum body shaping should also follow certain principles. Although there are many methods of postpartum body shaping, it needs long-term persistence and correct methods to achieve ideal results. Postpartum body shaping should remember not to blindly pursue the effect of losing weight in a short time, but to be healthy and fit, so that the effect can be more lasting. Let's take a look at the precautions of postpartum body shaping to help you have a slim figure more scientifically!
1, avoid strenuous exercise
In order to lose weight quickly, many parturients take strenuous exercise, which is easy to cause fatigue, not only that, but also damage their health. Exercising vigorously to lose weight immediately after delivery is likely to affect the recovery of uterus and cause bleeding. In severe cases, the surgical wound or vulvar incision during childbirth will be damaged again. In addition, warm-up exercises should be done before exercise.
2. Avoid the alternation of quick success and instant benefit mentality and lazy and easy-going mentality.
Once the belief of postpartum fitness is established, don't give up easily and don't "indulge". On the one hand, you can't give up halfway and eat and sleep occasionally; On the other hand, don't rush for success, keep a calm mind, and know that "persistence is victory."
It is the best time to lose weight within six months after delivery.
Half a year after delivery is the best time to lose weight. If mother can seize the opportunity to restore her figure to the prenatal state within six months, she won't have to worry about losing her shape in the future.
4. Eat more fruits and have a balanced diet.
New mothers must ensure to eat more fruits after giving birth, because the rich vitamins and other nutrients in fruits will accelerate the peristalsis of the stomach, thus quickly consuming excess fat. It is very important for postpartum women to develop scientific and reasonable eating habits. The general principle is to control appetite, achieve a balanced diet and avoid high-fat and high-calorie foods. As a new mother, we should not only ensure the recovery of the mother, but also feed the children with adequate nutrition intake and avoid overnutrition.