1, exercise to lose weight
It is recommended to try active slimming exercise after 6-8 weeks of birth. You can choose mild to moderate intensity aerobic exercise to achieve persistence and excellent fat burning effect, including jogging, brisk walking, swimming, cycling and aerobic dance.
Step 2 run
Running for more than 40 minutes every day after delivery can not only help the body consume excess fat, but also help the limbs to be symmetrical. You can run in the morning or evening. Of course, the running intensity should be moderate, and the speed must be very slow, depending on your own physique.
dance
Dancing can burn 300 to 400 calories per hour, and if you dance fast, you will burn more fat. With beautiful music, dancing intently will make people feel tired of sports, so it is easy to stick to it. Regular participation in dance activities can reduce fat accumulation, help shape leg lines, and at the same time allow yourself to enjoy art and relax.
4. High temperature yoga
Practitioners should practice 26 basic postures in a high temperature environment of 38℃-42℃. High temperature environment replaces a lot of hard exercise, and they will sweat even if they don't do any exercise, 10 minutes later. It has a good effect on weight loss, detoxification and body shaping, and is a popular innovative exercise method at present.
Step 5 swim
Swimming is a whole-body exercise, which can not only shape, but also improve heart and lung function and exercise almost all muscles of the whole body. If you insist on regular intensive training, you can get rid of excess fat in almost a few months, which is very suitable for new mothers after delivery.
6, dieting to lose weight
Postpartum diet plays a vital role in the smooth progress of slimming.
7. Dietary principles
1, replacing meat with fish: fresh fish, especially white meat fresh fish, has lower fat content than other meats and almost no cholesterol.
2. Try to eat less sweets and fried foods, and eat less animal oil, fat and animal offal. 3, try to eat unsaturated vegetable oil, the less oil, the better.
4, slow down the time to eat, the time of each meal is not less than 20 minutes.
5. Replace snacks with fruits: If you want to eat snacks, you can choose some fruits to eat, such as cucumbers and tomatoes.
8, postpartum slimming recipes
Breakfast: whole wheat bread, eggs (optional), soybean milk (low-fat or skim milk) and a fruit.
Chinese food: 1 2 (preferably coarse grains), 50 grams of chicken or beef, 200 grams of vegetables.
Dinner: staple food 1 2, appropriate amount of fish and vegetables, a soup before going to bed: skim milk, a small apple, and fruit or yogurt can be added between meals.
9, diet to lose weight
1, Formula 1: 250g of wax gourd, 30g of coix seed, 30g of carrot and 50g of lean meat, boiled in water.
2. Formula 2: hawthorn, chrysanthemum 10g, cassia seed 10g, and boiled water.
3. Formula 3: Polygonum multiflorum 10g, Lycium barbarum 10g, black beans 60g, chicken breast 10g, and decocting.
10, using postpartum abdominal belt
Abdominal bands can be used in the early postpartum period. Because puerperal women's stomachs are relatively loose, whenever there is a large amount of activity, the pulling of free organs in the body will make people feel very uncomfortable. Binding the abdominal belt will help the abdomen to be flat, but remember that the abdominal belt should not be too tight, so as not to affect the blood circulation. Untie the abdominal belt when sleeping.
1 1, use postpartum slimming clothes.
Postpartum slimming clothes can effectively help women recover their prenatal body shape and achieve the effect of losing weight. It is recommended that the mother who loves beauty should not buy slimming clothes that are too tight or too loose. Too tight slimming clothes will affect the body's circulatory metabolism, oppress lymph, and lead to edema. Clothes that are too loose can't achieve slimming effect. New mothers must consider their physical condition when choosing slimming clothes, and use them under the guidance of professionals after childbirth. Don't lose weight blindly.
12, acupuncture weight loss
Acupuncture weight loss regulates the functions of hypothalamus-pituitary-adrenal cortex and sympathetic-adrenal medulla by stimulating meridian points, thus accelerating basal metabolic rate, improving fat circulation, consuming accumulated fat and achieving the purpose of slimming. Of course, you need to go to a professional and regular Chinese medicine hospital and take acupuncture to gain weight.
13, confinement diet taboo
First, fasting is cold and spicy. Postpartum deficiency cold and blood stasis, should be fasting cold, cold products. A cold is more harmful to the stomach. A cold is blood coagulation. If lochia can't stop, it will cause postpartum abdominal pain, physical pain and other diseases. Postpartum blood loss hurts body fluids, mostly due to yin deficiency and internal heat. Therefore, spicy and irritating foods such as onions, ginger, garlic and peppers should be avoided. If you eat spicy food, it is not only easy to cause constipation and hemorrhoids, but also may affect your baby's gastrointestinal function through milk.
Second, postpartum diet should not be supplemented. Like the birth of animals, human beings are ready for future production during pregnancy. Overnourished women are prone to obesity, leading to many diseases. Maternal obesity can also cause the increase of fat content in milk, which will eventually lead to obesity or diarrhea in infants.
Third, vegetables and fruits are indispensable. As for vegetables and fruits, the traditional idea is that they are "moist" and will hurt the body if eaten, but I don't know that fresh vegetables and fruits can not only supplement vitamin C and cellulose that meat and eggs lack, but also promote appetite, help digestion and defecation and prevent postpartum constipation.
Fourth, the diet of Chinese medicine should also be symptomatic, and it cannot be supplemented by itself. Experts believe that normal pregnant women do not need drug supplements, and they can use some traditional Chinese medicines for symptoms and cooperate with diet therapy. If there is a lack of milk, the king will not leave the line, the grass, the pig's trotters, the platycodon grandiflorum and so on. Can be used for menstruation, with milk; For postpartum abdominal pain and constipation, Radix Angelicae Sinensis, Semen Persicae, Semen Juglandis, and yellow wine can be added as appropriate to promote blood circulation, remove blood stasis, and moisten intestines to relieve constipation.