1, eat less and eat more.
In the second month, my mother can't move much, and it's especially easy to accumulate food when lying down, so don't be too full for every meal, and 6 points is almost enough. Just add another meal in the afternoon or evening. In fact, you can eat four or six meals a day. Don't be too full or hungry.
2. Eat more fruits and vegetables
Fruits and vegetables are rich in vitamins and trace elements needed by the human body, which can promote the absorption of nutrients and avoid obesity. However, it should be noted that postpartum mothers should choose fruits with less calories and less sugar, and try to eat less cool fruits such as watermelon.
3. Cooking methods of steaming and stewing
Although braised and fried foods taste good, they are not particularly healthy, especially mothers who want to lose weight after delivery should try to steam and stew to reduce the intake of oil, and olive oil is the best edible oil.
Step 4 eat less seasoning
Many seasonings are high in calories, such as mayonnaise. And many seasonings are difficult to digest in the body, especially salt, chicken essence, monosodium glutamate, soy sauce and so on. Excessive intake can also lead to body edema, so postpartum mothers should eat less spices and try lemon juice, which can improve the taste and reduce the use of oil and salt.
5. Take legume coarse grains as the staple food.
Postpartum mothers can adjust the structure of staple food. The starch content of rice is relatively high, so it will be better to change the structure of staple food appropriately. For example, adding some beans and miscellaneous grains can absorb more dietary fiber, which is conducive to promoting gastrointestinal peristalsis and relieving constipation that often occurs after childbirth. It is also a good way to control your weight reasonably.
6. Dinner time is advanced
The weight gain of postpartum mothers is also related to the collocation of meal time. Sleeping for six hours after dinner is not easy to gain weight, but eating too late is easy to gain weight. Therefore, postpartum mothers can eat an hour in advance and take a nap after meals, which can not only consume certain calories, but also improve their metabolism through exercise.
7, eat differently at different stages of the month.
1, the first week after delivery: in the first few days after delivery, my mother will feel weak and have a bad appetite, so she should give priority to appetizing, refuse greasy food and have a refreshing taste.
2, the second week after delivery: the new mother's wound is basically healed, which can be based on blood, and it is necessary to eat more blood-enriching foods and supplement vitamins.
3. Half a month after delivery: The baby's stomach capacity has increased a lot, mainly because of lactation, and the mother can eat prolactin food completely.
8, postpartum dietary guidance
1, light diet is praised by everyone: avoid adding all kinds of sauces when eating vegetables and fruits. Although lettuce salad and boiled vegetables are ideal foods for dieters, if you coat them with a thick layer of salad dressing and meat sauce, the weight loss plan will be ruined. Because oil, monosodium glutamate, soy sauce and other seasonings are all high-calorie things.
2. Vegetarian collocation is the most basic principle: the era of blindly listening to the opinions of predecessors and not eating vegetables has passed, and vegetarian collocation is the most basic and important principle. The combination of meat and vegetables and balanced nutrition can not only make your body get enough nutrition, but also avoid overnutrition.
3, drink more boiled water to promote detoxification: eight glasses of water a day helps the body balance electrolytes and promote metabolism. Drink plenty of water, which is necessary to strengthen detoxification. All biochemical reactions of human body must be dissolved in water, including the discharge of waste. Therefore, water intake must be increased after delivery.
4, vitamins can help human cells from harm: vegetables and fruits are a good source of many antioxidant nutrients, such as vitamin C, vitamin P and so on. Antioxidant nutrients are components that scavenge free radicals in the body and can reduce the damage to our cells.
5, eat more coarse grains to prevent constipation and colorectal cancer: In addition to rice, you can usually eat coarse grains such as brown rice and cereals as staple foods. Eating white rice can only consume calories and get no nutrition. Therefore, it is necessary to replace polished rice with coarse grains such as brown rice and whole wheat food. Not only can you eat more nutrition, but dietary fiber can also prevent constipation and colorectal cancer. This is good for people who want to lose weight.
6. Being too hungry and full is not only harmful to the stomach, but also detrimental to weight loss: if the calorie intake is excessively restricted, people will often be half hungry. However, if you choose nutritious food to eat eight points full, it will not only make people feel hungry, but also naturally reduce at least 500 calories every day.
7. Rinsing your mouth after a meal can reduce the chance of suffering from oral diseases: brushing your teeth immediately after a full meal can reduce the chance of suffering from oral diseases, and also make your breath fresh and difficult to eat. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth clean at any time.
8. Chew more, chew slowly and help digestion: Chewing slowly is good for digestion, and it is also helpful for postpartum recovery. Smart slimming method should try to lengthen the meal time, generally a meal should take at least 20 minutes. More importantly, chew slowly, and eat at least 10-20 mouthfuls each time before swallowing, so that you can feel full early without increasing the burden on your stomach.
9. Say goodbye to snacks: Snacks are extremely high in calories. If you really want to lose weight, you must control yourself and never let snacks appear within your reach. Otherwise, you will unconsciously consume a lot of calories.
10. Don't eat and drink: When you feel hungry, you can selectively eat some fruits to relieve hunger. Because you will eat more when you are hungry than when you are normal.