How to lose weight healthily after delivery?
In fact, it is not difficult to lose weight healthily after childbirth. It is not difficult to lose weight as long as we can do it well from the details. In fact, as long as you keep good habits in psychology, diet, exercise, breastfeeding and sleep, it is only a matter of time before you want to lose weight healthily. Here we try to talk about how to lose weight healthily from these aspects.
Psychological aspect: Being optimistic and cheerful at any time is also conducive to postpartum recovery, and when the mother has negative emotions such as irritability, anger and depression, the body will also react accordingly, which will easily lead to endocrine system disorder and affect metabolism, which will inevitably be detrimental to postpartum weight loss.
Diet: If you want to lose weight effectively after delivery, you must pay more attention. A reasonable diet is very helpful to lose weight. Although postpartum nutrition is indispensable, generally speaking, postpartum diet still needs a reasonable diet. Food ingredients should be high in protein, vitamins, sugar and fat. Even in the second month, you should properly match meat and vegetables.
Exercise: Keeping moderate exercise is very beneficial to lose weight. In fact, exercise can be called the natural enemy of weight loss, and the effect of weight loss is more obvious, and weight loss is also more bodybuilding. After the full moon, with the recovery of the body, you can do gymnastics or aerobic exercise every day to reduce the accumulation of subcutaneous fat. In terms of exercise intensity, it is best to "take it slowly" after delivery, and it is best not to exercise too hard to lose weight, so as not to affect the healing of postpartum laceration or incision after caesarean section.
Principles to be followed in postpartum healthy weight loss
In fact, it is generally not difficult to lose weight healthily after childbirth. In fact, it is often difficult for mothers to stick to it, because healthy weight loss is, after all, a gradual process, which is indeed a psychological test for those who are eager to see the effect of weight loss. For the sake of health, our most recommended plan is to lose weight based on "health", and generally speaking, losing weight also needs to follow the following principles.
1, the weekly weight loss is generally not more than 2 kg (which can also vary according to people's adaptability), and the maximum weight loss is not more than 4-6 kg;
2. Body circumference (WHR \ body mass index, etc. ) also decreases with the decrease of body weight and body fat;
3. Ensure that the calorie intake can provide the minimum energy demand of the body every day;
4. Ensure a balanced diet to meet the nutritional needs of the body and exercise;
5. Moderate exercise, neither too little (ineffective) nor too much (burdensome to the body);
6, a good sleep (not a big sleep), to ensure the implementation of the most scientific exercise nutrition dual intervention diet;
7. Be able to maintain a good mental state and a relaxed mood;
8. Eat a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple can be used, so you should eat more coarse grains, such as naked oats instant noodles and buckwheat instant noodles produced in the north, which are non-fried, low in fat, low in sugar, colorless and pollution-free;
9, exercise more, it is recommended to run every day, not only can enhance physical fitness, but also can lose weight properly, it is best to run in the afternoon, have the habit of going to bed early and getting up early, don't deliberately lose weight, it is best not to take diet pills, it is not only bad for your health, but also will rebound.
The embarrassment of postpartum weight loss:
1, triple hormone, so that you can't stop getting fat.
progestational hormone
After this woman is pregnant, the increase of progesterone will make women's breasts re-develop and make fat easy to accumulate. When she finds her belly, her ass will get bigger, and there will be more meat on her thighs, and even her feet and legs will swell, making women fat. The first round of getting fat has begun.
oxytocin
For women, it can cause uterine contraction during childbirth and stimulate milk secretion. The body needs a lot of calories to provide milk. At this time, all substances will be converted into fat and stored up. For the secretion of milk, this is the second increase in maternal weight.
placental hormone
Placental hormone: hormones secreted by placenta can stimulate the mother to burn fat and improve the metabolic state. However, once the placenta is exfoliated after delivery, placental hormones will rapidly decrease and disappear, leading to the low metabolism of the parturient. At this time, excess energy will accumulate to form excess oil, which will cause obesity. It is worth noting that placental hormones will last until 60 days after weaning.
This is three rounds, and it is bound to usher in the peak of obesity during confinement.
2, dietary problems: in order to ensure that the baby is breastfeeding, the mother must eat more nutritious food every day and absorb enough calories. If the mother is eager to go on a diet after delivery, the ingredients needed for breastfeeding will be insufficient and the baby's nutrition will be damaged. Moreover, the mother herself needs nutrition to restore health, so under such circumstances, she can't go on a diet after childbirth.
3. A study by Cornell University in the United States found that when the weight gain during pregnancy is normal, the production weight is easy to recover; However, women who are overweight during pregnancy are still difficult to recover their weight one year after delivery; Within six months after delivery, 83% of women who weighed more than 2 kg before pregnancy never recovered to their prenatal weight, and never looked back on the road to obesity.
Multiple embarrassment, and time is tight and the task is heavy.
solution
1. Learn to eat flour and rice. Europeans and Americans don't have confinement, but postpartum recovery is better than ours, because they eat postpartum "noodles".
2. HICIBI nutrition group effectively reduced the digestion and absorption of fat by inhibiting lipase activity during pregnancy and delivery. Except for the heat formed by fat, mother will absorb all other nutrients, have a good figure and have higher milk quality. In the second month, more calories will not only make you fat, but also too much fat in milk, which will cause problems such as indigestion and diarrhea.
3, exercise, sweating exercise is not good, do some actions suitable for restoring rectus abdominis, do not want to burn fat, lactic acid will appear when fat burns, affecting the taste of milk and affecting the baby's digestion.
4. Reasonable nutrition after delivery not only compensates the lost nutritional reserves during pregnancy and childbirth, but also promotes the recovery of the functions of various organs and systems, and also provides a material basis for the secretion of milk. You can't go on a diet to lose weight after childbirth.
Simply put, if you want to lose weight in the second month, you need to ensure protein, water, vitamins and minerals. HICIBI's balanced nutrition group accurately separates the calories of starch and oil in the diet, so that one third of the calories during lactation come from the decomposition of body fat. You can eat well, you can lose weight, and your baby's milk is good.
Focus: According to the research, it is found that restoring the pre-pregnancy weight half a year after delivery is more conducive to the health in the next 8- 10 years, and can effectively reduce obesity and the three high rates. Therefore, considering the health of yourself and your baby, you can't let your breast-feeding body fat continue to soar!
But why are many wet nurses still hot? So, lactation ≠ fat! Learn from stars and celebrities and successful mothers who control their weight.
European nutritionists surveyed 65,438+0,000 Asian women in the second month. When the weight gain during pregnancy is normal and the quality of breast milk is not affected, 3 15 women cooperate with HICIBI's balanced nutrition group to reduce blood lipid during pregnancy. After 30 days, the average body weight was only higher than that of the mother before pregnancy 1 ~ 2kg. After 30 days, the average weight is equal to 657 mothers before pregnancy; After 30 days, the average body weight was lower than that before pregnancy 1 ~ 2 kg. There are 28 mothers.
Therefore, European countries should reject all quick-acting but harmful ingredients, be thin, be healthy and be healthier! Through the scientific face of female childbirth, the study found that the nutritional components of HICIBI nutritional group were better than bird's nest. More than 50 special projects have proved that the ability of healthy heat control can not be subverted, which is beneficial to the health during pregnancy and childbirth, to the baby and to the quality of milk.
Exercise method of reducing abdomen after delivery
Postpartum stomach reduction mainly includes the following exercise methods:
One is sea salt massage.
After taking a shower, grab a handful of sea salt, massage your abdomen clockwise around your navel for 50 times, then counterclockwise for 50 times, and then massage your hands up and down for 50 times. Sea salt can promote the body to discharge waste, promote fat metabolism, replenish minerals for the skin, and make the abdominal skin delicate and firm. Stick to 1-2 months, and you will find that your waistline has shrunk!
The second is to turn gymnastics in bed.
Lie flat on the bed, cross your hands on your chest, keep your back close to the bed, bend your legs slightly, turn your head and upper body to the left, and turn your legs to the right at the same time. After a few seconds' pause, turn your head and upper body to the right and your legs to the left. Repeat this action for 1 ~ 2 minutes, and you will feel slight fever and sweating in your abdomen. Stick to it for a week, and you will soon see the thin waist effect!
The third is abdominal breathing.
Abdominal breathing can thin the lower abdomen, because abdominal breathing can not only stimulate gastrointestinal peristalsis, promote the discharge of feces in the body, but also accelerate the burning of abdominal fat. When sitting on the sofa watching TV or lying in bed every night, do abdominal breathing for ten minutes: inhale slowly and heavily through your nose, feel your abdomen bulge slowly, hold your breath for a few seconds, then exhale slowly from your mouth and feel your abdomen sink. Pay attention to abdominal breathing, 5-6 times per minute. When breathing, focus on the ups and downs of the abdomen, and stick to it for a month every day to see the effect.
Precautions for postpartum weight loss
1, ensure calorie intake, but do not hoard calories.
Postpartum diet plays a vital role in the smooth progress of thin waist. To ensure that babies and new mothers have adequate nutritional intake, the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.
Europe has proved that it can't reduce the intake of postpartum dietary nutrition, so it is enough to supplement "HICIBI Nutrition Group I" before meals. Because it is a food extract, it is not only harmless to the baby, but also can supplement some trace elements, block the excess calories in the diet, and let pregnant mothers eat it with confidence without worrying about fat accumulation.
2. When do you eat fruit?
Don't eat too much fruit, so as not to affect the staple food and lead to malnutrition. Stay away from cold fruits such as watermelons and pears. Women who have just given birth are very delicate and their cells are very relaxed. Some cool fruits contain more water. If you eat too much after delivery, it will interfere with the contraction function of cells and affect recovery. Therefore, women are advised not to eat fruit in the first two weeks after delivery.
3, can't exercise
Many people think that confinement is 30 days. In fact, confinement is to restore all the systems of our body, especially the reproductive system, from the state of pregnancy to the state before pregnancy. It will take at least 6 weeks, even 8 weeks.
You can take a walk during confinement, but it is not recommended to do heavy physical exercise and live a husband-and-wife life.
4. stick to the belt.
No matter how uncomfortable it is, remember to wear a tummy belt after delivery to prevent internal organs from sagging.
5, insist on breastfeeding
I believe that many mothers have experienced the pain of abdominal distension, being bitten by a baby, or chapped nipples, but even so, breast-feeding should be carried out to the end. Because this is not only good for your baby's growth, but also allows you to consume a little fat stored during pregnancy.
It is also a very effective way to eat more foods that help to reduce your stomach after childbirth, mainly including the following foods:
One is konjac. Konjac contains a lot of dietary fiber and water, and there is also a mineral called glucose mannan dietary fiber. This mineral cannot be broken down by digestive enzymes, nor can it be absorbed as heat.
The second is small water products. Small aquatic products, such as shrimp, jellyfish, octopus, razor clam, sea cucumber, etc., have high protein content, but extremely low fat content, and few of them exceed 1%, which is an ideal diet food.
The third is celery. Celery is mostly water and cellulose, containing vitamin A and vitamin C, which can cool and relieve summer heat, lower blood pressure and blood lipid, and clear fire. Celery has celery and Tang Qin, and Tang Qin has a better weight loss effect.
The fourth is wax gourd. Wax gourd does not contain fat, but it is rich in fiber, iron, calcium, phosphorus, carrots and so on. It can induce diuresis and clear away heat, and contains propanol diacid, which can prevent fat accumulation in the body.
The fifth is bean sprouts. Low in fat and calories, high in water and cellulose. Eating bean sprouts regularly can not only lose weight, but also be very beneficial to health. Add a little vinegar when frying to prevent the loss of vitamin B and strengthen weight loss.
Sixth, mushrooms. Can inhibit the increase of cholesterol, so you can lose weight. Such as Flammulina velutipes, Volvariella volvacea, mushrooms, etc. Are all foods that dieters should eat more.
Seven is radish. Radish can increase intestinal tension and peristalsis, shorten the residence time of food in the intestine, be beneficial to food metabolism and waste discharge, and achieve the effect of losing weight.
Eight is cucumber. Cucumber helps to inhibit carbohydrates in various foods from being converted into fat in the body, and is a good diet food. Diet foods include bean products, carrots, kelp, onions, leeks, garlic and so on. Knowing which foods can lose weight, everyone can choose according to their own preferences.
The International Institute for Scientific Fat Reduction has put forward a number of components and index ratios for repairing obesity. French HICIBI fat-reducing supplement is the first to pass the international CLR WHO standard to solve human obesity.
HICIBI fat reduction standard:
1, burning body fat, increasing the rate of dissolving fat in digestive system 18-20.
2. Reduce sebum and accelerate the decomposition of fat accumulation 13- 15
3. Reduce blood sugar and repair the dynamic balance of blood sugar 12- 15
4. Reduce blood lipid, inhibit lipase activity, and restore normal blood lipid content 10- 12.
5. Prevent rebound and tighten the number of flabby adipocytes by 2 1-23.
6. Firming the skin and thoroughly improving the root cause of skin elasticity loss 17- 19
7. Lean physique, adjust digestive enzymes to build lean physique 12- 15.
8. The contraction of gastrointestinal tissue volume and the recovery of excessive expansion of digestive system 9- 1 1
9. Blocking food calories to avoid the source of fat accumulation 16-22
For the mother who gave birth to a baby, we must not rush to exercise, but pay attention to the gradual diet. I believe that everyone will get rid of the waist of the bucket more and more beautifully and restore the waist to be a hot mom.