How do pregnant women lose weight after delivery? In fact, before the new mother starts to lose weight, we need to know the standard of ideal weight, the calculation method of weight and the scientific method of postpartum weight loss. Only in this way can we implement the plan more reasonably and effectively. The calculation method of standard weight is as follows: body mass index = weight (㎏) ÷ height ㎡.
The most standard body mass index value is 22. If it exceeds 22, you can lose weight appropriately.
1. "The best time to lose weight after delivery" is the first 6 months after the baby is born.
Mothers who give birth naturally can start 4-6 weeks after the baby is born, and mothers who have caesarean section can start 6-8 weeks later. This stage is the golden period of weight control. If the weight before pregnancy can be restored during this period, the weight will not increase too much in the next few years; If you can't lose weight after delivery, you will gain weight relatively faster in the next few years. Some new mothers can gain about 16 kg after 8- 10 years.
2. It is important to lose weight, but we should also pay attention to scientific and reasonable weight loss!
Postpartum weight loss should pay attention to methods, especially breastfeeding mothers, to lose weight scientifically, that is, do not blindly pursue fasting or high-intensity exercise; Only in this way can we achieve the goal of losing weight, and it is also the most reasonable way to lose weight, and it will not affect the mother's health and the baby's "breastfeeding plan".
"Scientific weight loss" can try the following methods:
1 exclusive breastfeeding is the most natural!
For mothers, the first step of real postpartum slimming is breastfeeding! This is a gift from nature, unique.
Why do you say "exclusive breastfeeding is the most natural way to lose weight"?
Here, "breastfeeding is the most natural way to lose weight" means that "breastfeeding a baby" itself can consume a lot of calories.
Related research shows that breastfeeding is actually postpartum slimming. The baby sucks the nipple, in addition to consuming a lot of calories when "producing milk", it will also stimulate the mother's uterine contraction and help the uterus recover.
2 diet control, the last shield!
After pregnancy, pregnant mothers will probably gain 20-30 kg throughout pregnancy. When the baby is born, the weight of the newborn and placenta is about 9- 1 1 kg, and water accounts for more than 60% of the remaining weight.
Therefore, the water produced by various factors during pregnancy must be discharged slowly after delivery. But if the new mother eats too salty food or too many condiments after delivery, such as pickled products, canned food, hot and sour, spicy and so on. , leading to excessive salt intake, will make the water in the body stay, not easy to discharge, and naturally it is not easy to lose weight.
Therefore, postpartum new mothers should not eat more and eat less foods with high salt content on the basis of ensuring diet nutrition.
③ Insist on exercise, which is the most direct!
During confinement: when the new mother recovers almost, she can appropriately increase some activities, such as walking after meals, and don't sit or lie down immediately after meals, which is the easiest way to accumulate fat in her lower abdomen.
Giving birth: New mothers can choose to go out for a walk or do some aerobic exercise, which is very helpful for postpartum slimming. When walking, the correct walking posture should be: hold your head high, stride, swing your upper limbs with the pace, walk as straight as possible, walk for 30 minutes every day, or arrange time according to your actual situation; In addition, the intensity of walking varies from person to person, and it is generally better to sweat slightly.
Aerobic exercise, such as jogging, swimming, brisk walking, mountaineering, yoga, cycling, etc. , can effectively burn fat, so that the whole body muscles can be effectively exercised; More importantly, aerobic exercise is not only beneficial to lose weight, but also can effectively prevent weight rebound after losing weight.
PS: If a new mother intends to lose weight through aerobic exercise, she must persevere, and it will take at least 30 minutes every day to achieve the effect. If you can keep exercising for about 5 months after giving birth, it will not only be easy to return to your pre-pregnancy figure, but also strengthen your whole body muscles and enhance your physical fitness.
In short, postpartum weight loss should be gradual, not blindly dieting, taking diet pills, high-intensity exercise, and not giving up halfway. Once the belief of postpartum weight loss is established, we should stick to it and don't easily disrupt the rules, otherwise it will be easy to give up all our efforts and even rebound.