Matters needing attention in postpartum weight loss exercise
Postpartum exercise development time
If there are no special circumstances, you can start simple exercise at 6 weeks after delivery.
Matters needing attention
1. Pregnant women with cesarean section or other diseases during pregnancy and delivery should consult obstetricians before exercise.
2. Start with light yoga and pilates, practice flexibility and stretch your bones and muscles. After 6 weeks, you can gradually increase the intensity of exercise and start the core training of abdominal muscles, such as plate support.
3. Control the amount of exercise every day. After the body recovers, arrange aerobic exercises such as running and aerobics according to your own interests.
4. If conditions permit, it is best to do some difficult movements under the guidance of a special person to avoid some dangers.
How to eat postpartum weight loss
Postpartum diet
Restore a reasonable diet structure as soon as possible after delivery, pay attention to the balance of three meals, and consume no less than 1600 calories per day. At the same time, you need to take a variety of nutrients to ensure a balanced body nutrition.
Principles of daily diet
1. Eat only when you are hungry, a small amount at a time and multiple meals a day.
2. Don't overeat or eat habitually.
3. Calories should be controlled, and greasy and high-sugar foods should be eaten less or not.
4. Drink more light soups, such as light soybean milk, milk and tremella soup.
5. Choose nutritious food, eat more fresh vegetables and fruits, and eat more coarse grains.
Golden period of postpartum slimming
Golden period
Six months after delivery is the golden period of weight loss, but postpartum 12 months is recognized as the upper limit of weight loss time.
Weight loss speed
Generally speaking, the recommended weight loss rate is about 0.5 kg per week. But in real life, the weight loss will be faster at the beginning, and the speed of weight loss will slow down with the gradual decline of weight. Finally. The speed of losing weight may be only 0.5 kg per month, but it is all fat, not body fluids.