1. What exercise is suitable for postpartum?
(1) on foot
Walking is the best aerobic exercise for women who have just given birth. Try to walk slowly because you can get out of bed. Starting with a little activity by the bed,
If you don't feel dizzy and slow, you can gradually increase the walking time and speed. Walking with children in your arms can play a better exercise effect!
(2) Sit-ups
Sit-ups are common fitness exercises, which mainly exercise the muscles of the waist and abdomen. After giving birth to a child, the meat on the stomach will relax, commonly known as the "swimming ring."
Breathing through the abdomen usually helps to tighten the transverse abdominal muscles. When inhaling, you feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you sit, stand or walk, you can consciously take abdominal breathing and form a habit.
(3) Maternal calisthenics
For women who have just given birth to children, it is not appropriate to do strenuous exercise, but should give priority to mild aerobic exercise such as walking and broadcast gymnastics. Maternal aerobics is a kind of fitness exercise tailored for pregnant women, which is not only conducive to physical recovery, but also effective in relieving postpartum musculoskeletal pain. The most important thing is very, very safe, and there is really no pressure on the body.
2. How long can I lose weight after delivery?
It is more appropriate to lose weight 6 weeks after delivery.
The normal puerperium is just 6 weeks after giving birth to a baby. During these six weeks, the maternal systems and organs have not fully recovered to the state before pregnancy, and they can't start exercising like normal people. During this period, you can do some simple actions to exercise the strength of various parts, burn calories and promote physical recovery. Therefore, it is most appropriate to start slimming exercise 6 weeks after delivery.
3, postpartum slimming method
1, nutritional requirements First of all, the first step is to know the nutritional requirements for weight loss, so as to lose weight while ensuring the normal operation of the body. For dieters, the daily calorie is only about 2 100 calories, and protein should supplement it appropriately. Cellulose, calcium, iron and other trace elements and vitamins are also very important to the body, and must be supplemented every day. In addition to the above introduction, we should add more.
After understanding the nutritional needs of weight loss, let's introduce the dietary principles. Don't choose too greasy food when choosing ingredients, don't use too much oil to cook when cooking, and eat less sweets. You can eat as little as possible, usually four meals a day, and you can't eat for a few hours before going to bed.
Tip 1: Eat rice.
During the day, our calorie consumption is relatively high, so we can take in nutrients normally without worrying about getting fat. Make sure there is enough rice for every meal. If you can steam rice with some coarse grains, such as brown rice, oats and red beans, due to the role of dietary fiber, you can improve your basal metabolic rate and speed up your metabolism. Moreover, if you can eat enough staple food in the morning and at noon, you will not feel hungry easily, thus reducing unnecessary high-calorie snacks and snacks. Pay attention to at least 2/3 bowls of staple food per meal.
Tip 2: Use tofu or bean products instead of dinner.
Tofu, also known as "the meat in the field", is a very healthy food, which contains a lot of high-quality protein. Bean products will make you feel full and have low calories. In the evening when energy consumption is low, even if you eat more, it's no problem! If it's just tofu or beans, it's ok to eat before 9 pm. When eating bean products, you can mix them with mushrooms, seaweed, _ _, cheese, milk and so on. , both nutritious and healthy! It should be noted that don't eat less fried bean products, which will make your calories exceed the standard.
Tip 3: Choose red meat such as beef and pork, and try to choose olive oil and linseed oil as the oil.
Losing weight is not that you can't eat meat. It is best to choose red meat such as beef and pork. These lean meats are rich in protein, which can help you burn fat. When cooking, try to choose olive oil and linseed oil. These two oils contain unsaturated fatty acids, which can reduce cholesterol in blood and improve blood microcirculation, which is very beneficial to health. In addition, when eating meat, it is also a good choice to choose uncooked raw lemon juice or fruit vinegar for seasoning.
2. Four stages of losing weight and exercising.
In fact, weight loss is also phased. Generally speaking, it can be divided into four stages, and different stages have different requirements. Because losing weight is not something that will happen for a while, it is necessary to lose weight in stages. In these four stages, we should pay attention to adding appropriate amount of exercise. Don't think that eating less is enough. Exercise is also important.
The first stage, the first five days, is mainly natural protein, and the second stage is five days. During these five days, you should eat some vegetables and fruits besides some natural protein, and then you should simply eat protein food for five days. The third stage is very important. The time of this stage can be a little longer, depending on the situation of different people. You can eat some other foods at this stage, but the quantity is very important. Taking 10 days minus 1 kg as the standard, the last stage is the stable stage, which is also very important. At this stage, you can eat normally for six days a week, but you must simply eat protein food one day, so as to ensure that your weight will not rebound, so as to maintain your weight after losing weight!
3. Control the total calories in a day.
Eating midnight snack is easy to gain weight, mainly because it is not eaten at night, but because it consumes excess calories. Assuming that the calorie intake in a day is 1350 calories, and the calorie intake is also 1350 calories, then the balance will be maintained; If you eat a 500-calorie snack (less than a chicken chops) in addition to three meals every day, but the activity does not increase, you will gain one kilogram in about two weeks.