1, postpartum weight loss is important [/standard]
If you lose weight from food, for breastfeeding mothers, you should start after weaning. Remember to start with three physiological periods as the standard.
As for exercise, especially exercise different from puerperal gymnastics, it should be started about one month after delivery with the permission of the doctor.
Although I told you this, there are mothers who eat regularly during lactation and desperately want to lose weight. Especially during lactation, people who lose weight during lactation still have many ways not to affect the nutrition and milk production.
By the way, I'll tell you the basic principles of the famous barrel-and-valley breastfeeding.
Try to stick to three meals a day in your diet, and eat all three meals. (In the case of excessive weight loss, you can adjust your appetite appropriately. (2) The main foods are: fat fish, shrimp, squid and octopus. ) meat, lean fish, and fish that have not grown up should be removed. (3) Appropriate intake of vegetables, seaweed and soybeans (bean products such as tofu, natto and miso) and daily intake of 1200ml of water.
Control the intake of dairy products, sweets, greasy food, coarse rice and cakes.
Frankly speaking, all taboos and suitable foods are endless. The basic principle of diet is to keep a balanced diet for mothers, that is, a diet that is beneficial to breast milk. A balanced diet can also be said to be beneficial to losing weight.
During lactation, if you don't do this, you will only have a partial eclipse, eat only one kind of ingredients in a row, or eat a lot at a time, and there will be nutritional problems. Even if you lose weight, it's only for a while.
Even soybeans and coarse rice, which are said to be good for health, may be allergic to children in the future if they only eat these. So a balanced diet is the most important thing.
For dairy products such as cheese, it may lead to mastitis, so be sure to pay attention to eating. Then add a certain amount of coarse rice. Although coarse rice can promote the elimination of harmful substances, it also excretes iron and calcium necessary for the body. Sometimes it can cause symptoms of mineral deficiency. Especially for some anemic women, it should be avoided if possible.
During lactation, besides the problem of overeating, if you don't lose weight, you don't have to care. After weaning, just talk about losing weight.
2, the plan to lose weight
The first week: lay a good foundation
Monday-analyze progress
You may need a running expert to observe the way you run deeply, and he will judge whether you need extra help. This can also help you know whether your running shoes are suitable or not, and can also minimize sports injuries.
Tip: You can do this analysis in sports shoes brand stores or sporting goods stores.
Wednesday-core muscle group exercises
Sign up for core muscle training courses, such as Pilates. "A strong core muscle group helps to maintain a correct running posture and improve your running skills," SonjaMoses said.
Saturday-organize the running music list
"Good music can increase 15% interest, boost running spirit and reduce 12% effort. The rhythm of music can also help you maintain a stable running rhythm. " Dr CostasKarageorghis, a music and sports expert at ShoCKAbsorber, a British sports bra brand, said.
Week 2: Start running!
Monday-Basic Learning
Time to start running! During this week, before each departure, please perform the following six confirmation items:
Look up and make sure your eyes are straight up, not looking around. Make sure your shoulders are relaxed. Make sure your hands and elbows are about waist height. Remember to relax, but don't let them droop. When you start running, you drive your body, as if your body is going to fall down and you have to move forward. Choose the pace that you feel most natural. Breathing should have a natural rhythm.
Monday-5 km walk
You can use app software to plan your running route, or you can check it online. Write down what you have learned and start walking along the route. It takes a lot of time to walk, but it can increase confidence. Remember, if you can walk 5 kilometers, you can run 5 kilometers. It's just a matter of speed.
Wednesday-Exercise your legs and stretch your hips.
Saturday-1.5 km run.
Plan a shorter route and then add some jogging. Don't run too fast. If you start to feel that you can't run, slow down and walk. When you find the rhythm of breathing, you can continue running.
Week 3: Perseverance!
Run on Monday-1.5km.
This time, reduce the amount of walking and use more running. Remember, you don't need to run too fast.
Wednesday-sprint training
You can find a coach to teach you sprint training. Sprint training can improve your running skills, improve your posture and increase your speed of walking with heels and toes instead of jumping.
Saturday-1.5km jogging
Jogging all the time and thinking about what you have learned before. Don't worry about speed and time. Listening to some quiet music can help you keep a steady jogging rhythm.
The fourth week: strengthen the training intensity.
Monday-sprint at a greater distance and run1.5km.
Run as usual today, but increase the intensity in an instant! Run fast for 30 seconds, or sprint between two lampposts with the lamppost as the indicator. Adding some intermittent sprints to your jogging distance of 1.5km can improve your physical fitness.
Wednesday-Take a running course
Sign up for a challenging but healthy course, such as jogging in circles or aerobic exercise.
Saturday -3 km interval run
Now you can run at a steady speed of 1.5km. Now you can design the route and extend it to 3 kilometers. Remember to jog 1.5km, run 0.5km, jog 1.5km, run 0.5km. ..
Week 5: Almost ready!
Monday -2.5 km interval running
Continue to run intermittently, but this time run 2.5 kilometers, and run the whole course in the order of 0.5 kilometers jogging and 0.5 kilometers running.
Wednesday-core muscle group exercises
Exercise leg and hip muscles, plus some sprint training.
Saturday -4 km jogging
I will run 4 kilometers today. This is the longest distance you have run so far. Take your time and see how it goes.
Tip: SonjaMoses said, "Running should relieve stress. When you finish running, you should clear your mind and imagine yourself successfully running the whole course. "
Week 6: You made it!
Monday -3 km jogging
Run at the frequency of 1.5km jogging and 1.5km running. If you think you can, you can run 3 kilometers smoothly and quickly.
Wednesday-core muscle group exercises
Please refer to the previous training.
Saturday-your first 5 kilometers!
Plan your 5 km route and take your time. It will take you 35 to 45 minutes.