How long can you lose weight after delivery?
Experts pointed out that half a year after delivery is the golden period for new mothers to lose weight. But new mothers who have just given birth can't blindly go on a diet to lose weight. Because they have just given birth, their health has not fully recovered to the pre-pregnancy level, and some new mothers are still shouldering heavy nursing tasks. At this time, it is time to supplement nutrition. If breast-feeding, it is usually recommended to try active slimming exercise 6-8 weeks after delivery, because the body needs time to recover and maintain a good milk supply after delivery.
How to lose weight after childbirth
1. Control calories and fat. Always be careful about the calories of food. You should reduce some fat in your diet and increase some fish and poultry.
2, the diet should be light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce, which is rich in sugar, salt and flour, which will increase your calories.
3. Eat fruits and vegetables. Eat some fruits, vegetables and fiber-rich whole wheat bread in moderation.
4. A balanced diet. Arrange a balanced diet according to the plan every day, pay attention to timing, and don't overeat. To slow down the meal time, each meal should last no less than 20 minutes.
5. Negative thermal balance. Weight loss principle: the calories you consume must be less than your consumption.
6. Will determines the effect and quality of weight loss.
Postpartum weight-loss gymnastics
Postpartum weight-loss gymnastics is one of the effective methods for postpartum mothers to lose weight. If we can insist on postpartum weight-loss gymnastics, I believe that postpartum mothers will soon recover their bodies and will not affect the baby's growth. The specific postpartum weight loss gymnastics is as follows:
Day 1: Lie on your back and do deep and big abdominal breathing five times in a row. The next day: lie on your back, put your arms straight on your sides at right angles to your torso, then move your arms straight to your chest, clap your hands and return to your original position. Repeat five times. This exercise can also be practiced on the first day. Day 3: Lie on your back and bend your neck forward so that your chin touches your chest, but you can't move other parts of your body. Repeat 10 times. The fourth to seventh days are the same as the third day. Day 8: Lie on your back with your arms naturally at your sides. Bend the left leg first, make the thigh as close as possible to the abdomen, press the heel to the hip, and then recover. Alternate left and right legs, 5 times each. The ninth day is the same as the eighth day.
Day 10: Lie on your back, straighten your legs, slowly bring your feet together, press your knees against each other and bend them at a 90-degree angle, then lift your hips, support your torso with your feet and shoulders, and contract the muscles of your abdomen and perineum. Practice according to your own physical strength. The eleventh day is the same as the tenth day. There are two exercises on the twelfth day. The first section: lie on your back, bend your knees, cross your arms on your chest, then sit up slowly in a semi-recumbent position, and then recover. Do what you can and master the number of exercises yourself; Section 2: Sit on your back, bend your knees, straighten your arms and do sit-ups. Do what you can and master the number of exercises yourself.