1, notes
Postpartum yoga exercises are aimed at the chest, waist, abdomen and legs. Postpartum breastfeeding and weaning can cause breast sagging, which requires special attention in postpartum life. In addition to breast care during pregnancy and lactation, pregnant women should adhere to a reasonable diet to ensure adequate nutrition and heat supply, and also need to choose effective body postures in yoga practice, such as camel, wheel, Japanese worship and shoulder-turning.
Most parturient women's legs also thicken to varying degrees, so leg exercise is also very important. In yoga practice, you can choose to lie with your knees crossed to enhance your leg strength. Postpartum waist and abdomen problems are the most prominent. When exercising the waist. You can choose V-shaped, cat-shaped, snake-shaped, prone, abdominal contraction, bunching and other positions with targeted effects. The above yoga exercises can promote the smooth blood circulation of the whole body, make breast milk flow out smoothly, eliminate fatigue, contribute to the recovery of postpartum figure, and is also the most effective means to restore body shape. In addition, postpartum mothers can choose a milder way to lose weight, such as the ancient Ke Qiao tea, which has the function of invigorating spleen and benefiting qi, and helps to minimize the accumulation of body fat and prevent rebound. In addition, it is best for lactating mothers to breast-feed their children before exercise. This is because after exercise, the body will have a natural detoxification effect, which will affect the quality of milk. Breast-feed your child after exercise, preferably after 3-4 hours.
2. Five good ways to lose weight after childbirth
1) When does it start?
If breast-feeding, it is usually recommended to try active slimming exercise 6-8 weeks after delivery, because postpartum body needs time to recover and maintain a good milk supply.
2) Slimming progress
According to the recommendation of the American College of Obstetricians and Gynecologists (acog), it is safe to lose weight 1 pound (1 pound =453.59237 grams) every week during breastfeeding, and it will not have a negative impact on the baby's growth. If it is not breastfeeding, it is recommended that new mothers lose 1-2 kg per week.
3) Diet food
When breastfeeding, choose a wide range of healthy foods wisely to ensure that breast milk contains enough vitamins and minerals. The American Medical Association (ama) suggests that multivitamins should also be supplemented when carrying out weight loss programs. In order to have enough milk supply, all lactating women need to consume an extra 500 calories a day. When breast-feeding, the daily protein requirement also increased from 46 grams to 765,438+0 grams (equivalent to 3 grams of protein-rich food) to maintain the lean body weight necessary for good milk supply.
4) slimming exercise
Just like any weight loss activity, you need the doctor's approval to start regular physical exercise. The researchers found that moderate-intensity exercise does not affect the mother's breastfeeding ability, but also helps to lose weight and maintain performance. Postpartum weight loss needs to consider many factors such as multiple meals. We should not blindly take diet pills to lose weight, but should lose weight scientifically and healthily, so that new mothers can lose weight more healthily after delivery.
5) slimming tea therapy
Therapeutic tea combines medicine and tea perfectly, which can not only prevent diseases, but also taste tea. Regular drinking can dispel stubborn diseases, strengthen the body, calm the nerves, moisten the throat and intestines, reduce fat and lose weight, and prolong life. Therapeutic tea can help you lose weight after childbirth. While losing weight safely and healthily, it can adjust the human body's function in a short time and help the human body adjust its metabolic state to a healthy and beautiful scientific state. It is suitable for obese people such as simple obesity, local obesity and postpartum obesity.