How can postpartum obesity lose weight quickly?
New mothers who have just given birth can't blindly go on a diet to lose weight. Because just after giving birth, the body has not fully recovered to the pre-pregnancy level, and some new mothers are still shouldering heavy feeding tasks. It is time to supplement nutrition. Postpartum forced dieting will not only lead to slow recovery of new mothers, but also lead to various postpartum complications. It is even more undesirable to take diet pills, because most diet pills mainly achieve the purpose of losing weight by increasing excretion, and diet pills will also affect the normal metabolism of the human body.
1, reasonably adjust the diet
Postpartum diet plays a vital role in the smooth progress of thin waist. To ensure that babies and new mothers have adequate nutritional intake, the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.
2. Establish a correct concept
Six months after delivery is the golden period for new mothers to lose weight. However, new mothers who have just given birth should not blindly go on a diet to lose weight, because their bodies have not fully recovered to the pre-pregnancy level, and some new mothers are still shouldering heavy feeding tasks. At this time, it is time to supplement nutrition.
3. Appropriate aerobic exercise
On the second day after delivery, new mothers can get out of bed and walk first, while new mothers with excessive blood loss, low blood pressure and caesarean section will get out of bed and walk better on the third day.
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.
Weight loss 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.
How long does it take to defecate after delivery?
Most parturients often have constipation in the first few days after delivery. Although this is not a serious illness, it is also very uncomfortable, and it will also cause bloating and loss of appetite. In addition, due to the enlargement of the uterus during pregnancy and the compression of the inferior vena cava, most pregnant women suffer from hemorrhoids to varying degrees, and constipation will aggravate the symptoms of hemorrhoids. These all affect the physical recovery during the puerperium. What about postpartum constipation?
In fact, maternal constipation can be prevented. Physical exercise can promote intestinal peristalsis and increase the time and range of activities of getting up every day. You can also do gymnastics in bed, do anal contractions, exercise pelvic floor muscles, and promote anal blood return. The specific method is to do defecation forbearance, lift the anus upwards, and then relax, each time 10-20 times, morning and evening 1 time.
Maternal diet should be reasonably matched, combined with meat and vegetables, eat more fresh vegetables, melons and fruits, and eat less irritating foods such as peppers, peppers and mustard greens, especially not drinking alcohol. Sesame oil and honey have the function of relaxing bowels, so you should eat more after delivery. Pay attention to keep the habit of defecating regularly every day. If constipation symptoms are serious, laxatives can be used.
What is the cause of postpartum constipation? The main causes of this disease are postpartum blood loss and body fluid injury, as well as intestinal dysfunction; Or qi deficiency, because yang is more harmful, because qi deficiency can not promote stool, it is difficult to get down in the colon. According to its clinical manifestations, it can be divided into three types: blood deficiency and intestinal dryness, yin deficiency and excessive fire, and qi and blood weakness. Therefore, dietotherapy medicated diet focuses on nourishing blood and nourishing yin, moistening the intestines and relaxing the bowels. Blood deficiency, intestinal dryness, postpartum constipation, countless, or difficulty in defecation, but normal diet, no abdominal pain, sallow complexion, thin tongue coating and weak pulse. Excessive fire due to yin deficiency, dry stool after delivery, intractable for many days, abdominal distension and pain, fever in hands and feet, vexation and thirst, red tongue, thin yellow fur and rapid pulse. Deficiency of both qi and blood, difficulty in defecation, asthma and spontaneous sweating, dizziness, fatigue, pale tongue, large and weak pulse.
There are four reasons for postpartum constipation:
1, due to the weakening of gastrointestinal function during puerperium, slow intestinal peristalsis, long retention time of intestinal contents, and dry stool caused by water absorption.
2. After abdominal distension during pregnancy, the abdominal muscles and pelvic floor tissues are relaxed, and the defecation strength is weakened.
3. Postpartum human body is weak and defecation ability is weakened. Therefore, constipation often occurs after childbirth.
4. Unreasonable diet, eating less vegetables and fruits.
The main causes of postpartum constipation are decreased gastrointestinal function, slow peristalsis, prolonged retention time of intestinal contents and excessive water absorption. Secondly, during pregnancy, the muscle contraction strength of abdominal wall and pelvic floor is insufficient. Third, in the late stage of delivery, the perineum and pelvis are more or less damaged, and defecation is inhibited by nerve reflex. Fourth, the postpartum diet pays too much attention to the so-called high nutrition, lacks cellulose and reduces food residue. Fifth, it is inconvenient to get out of bed, and many women are not used to defecating in bed with bedpans.
What should I do for puerperal constipation? How can we better treat constipation? I believe all expectant mothers who are troubled by constipation will want to know this.
It is best for pregnant women to drink a cup of honey water before getting up, and usually eat more fruits and vegetables and coarse grains, which is very effective for constipation. Ma Bao can also eat sesame oil to relieve constipation.
Pay attention to a light diet, add more water, especially eat more fresh vegetables and fruits, then take the initiative to rub your abdomen and rub it clockwise around your navel for about 30 minutes. Usually, proper indoor walking is beneficial to improve constipation.
The key to constipation is the problem of defecation habits and living habits, and there is no special solution. Smoking, drinking and spicy food must be banned. Keep the stool smooth and soft, develop the habit of regular defecation, and be sure to go to the toilet as soon as possible when defecating. Eating more vegetables, bananas, sweet potatoes and honey every day will definitely improve. Oral fresh bamboo juice is effective, and it can also be used to clear the way or put soap bars in the anus to moisten the bowels and relax the bowels. But the action must be gentle to prevent damage to the intestines.
How to recuperate maternal constipation? Constipation is not an independent disease. Constipation may occur in many diseases, and bad living habits can easily cause constipation, especially in pregnant women.
1. Pregnant women should exercise properly and don't stay in bed for a long time. Improve the diet structure, eat more crude fiber food to stimulate intestinal peristalsis, drink more water and soup, properly mix a certain proportion of coarse grains in daily diet, try to diversify the staple food, and eat more fresh vegetables and fruits with more cellulose. Develop the habit of regular defecation, such as after breakfast;
2, usually to maintain a happy spirit, feel comfortable, avoid bad mental stimulation, because bad mood will make the gastric acid secretion decline, gastrointestinal peristalsis slow down. Rational use of laxatives should be taken under the guidance of professional doctors;
3, drink honey water, eat figs, prunes and so on. ;
4. prune juice: It is a pure natural fruit juice, which can quickly remove constipation. Usually you can see the effect in an hour or two. If you drink a small cup every day, about150g, you can improve your stomach.