How to lose weight fastest by breastfeeding for 8 months after delivery?
First, the diet part: In fact, for you at this stage, this part is relatively easy to do, because with your current physique, you may not have a good physical foundation and can't do high-intensity exercise. Therefore, at this stage, it is even more necessary to control the diet, first of all, to ensure that you do not have too much excess calories. The difference between you and the general public is that, on the one hand, you need to ensure the intake of nutrition to maintain the baby's nutrition. On the other hand, you can actually notice that breastfeeding can actually consume about 500 calories at a time. In other words, in fact, in your current state, you need to pay more attention to the collocation of diet and the control of total calories. The diet in this area is mainly composed of vitamins and protein, and then some carbohydrates, that is, staple food and fat, are supplemented appropriately. Eat as little fat as possible, mainly plant fat, and eat as little or no animal fat as possible. And control the taste and reduce the intake of salt. Eating too much salt is not good for Ma Bao and the baby. The other part is the nutritional ratio of three meals a day. The reasonable ratio of three meals should be 5:3:2, which means that breakfast should be the most abundant, followed by lunch, and dinner should be the one with the least calorie intake. The structure of diet is understood, so what about the total calories? In fact, if the total calories are calculated in detail, it needs complicated calculation, which is influenced by the calories of ingredients, spices and cooking methods. Even if the ingredients are all pork or beef, the calories of different kinds and parts of pigs or cows are different, and even the calories of different individuals of the same pig or cow or any ingredients are different. Under such circumstances, how should we control the intake of calories? In fact, we need to record some data to help us control it. We can record what we ate at what time and how much we ate a day, and roughly describe the structure and cooking method of this meal. For example, for breakfast, I ate two boiled eggs, three slices of whole wheat bread, a wurst, a 300ML whole milk and a fruit salad at 6: 30. Something like this. And record the daily weight, if possible, you can match a body fat scale, which is usually available around 200 yuan. The data will not be very accurate, but it can provide a direction of body change for reference. The measuring time should be measured at the same time, in the same state and in the same dress to avoid interference from other directions. For example, when we measured at D 1, our weight was 72KG and our body fat was 30%. Then we began to record our daily diet. When waiting for D2, we continued to measure our physical condition and found that it was 72KG, and then the body fat was still 30%, and there was no change. It shows that under the exercise intensity of D 1, our D 1 diet has reached the balance of consumption and intake. In other words, if you eat a little more during the fat-reducing period, you can reduce your diet appropriately, mainly reducing your dinner, as well as your intake of carbohydrates and fat. Slowly, you will find a diet map that suits you. In this picture, you can add your favorite ingredients, so that you will become thinner and more beautiful.
Second, the training part: this part is more about improving your physical fitness and increasing your consumption at this stage, because you may not have any training in the previous eight months, and your physical fitness is in a relatively weak stage. If you suddenly use strong training intensity, it may cause physical discomfort and difficulty in persistence caused by discomfort. So at this stage, we should make more efforts for our basic training part, so as to carry out more intensive training later. This part of the speech can be mainly aimed at three directions: ①: action mode; ② Cardiopulmonary function; ③: Muscle strength and endurance.
How to do urinary incontinence for 8 months after delivery?
The cause of postpartum urinary incontinence is actually very simple. During childbirth, because the fetal head presses the vaginal side wall, the nerves there will be temporarily numb.
Many new mothers will have postpartum urinary incontinence, which is normal, reassuring and temporary. Of course, there are indeed lucky mothers who will not have postpartum urinary incontinence. I really envy the mothers who keep changing sanitary napkins.
The cause of postpartum urinary incontinence is actually very simple. During childbirth, because the fetal head presses the vaginal side wall, the nerves there will be temporarily numb. This numbness will affect the normal function of the nerves, resulting in this part of the nerves can not give the correct urine signal every time, so correspondingly, the nerves controlling urine will not always successfully receive the signal to keep urine.
The duration of postpartum urinary incontinence varies greatly among different women. Some women will get better within a few weeks after giving birth, while others may last for months. There are also some mothers who are in a serious situation, and they may even be inseparable from thick sanitary napkins after delivery 1 year. Urinary incontinence is often more serious when walking quickly or doing other sports.
Not all mothers can escape this robbery by caesarean section. Like natural delivery, caesarean section may also cause temporary rupture of nerve fibers around the bladder.
However, the good news is that this part of the nerve can recover quickly whether it is a natural delivery or a caesarean section. Usually, postpartum urinary incontinence may disappear within a few days to weeks after delivery. But even so, you should always go to the toilet, even if you don't want to go, remind yourself to go. In addition, because of postpartum hemorrhage and lochia, you may be inseparable from sanitary napkins or pads for some time.
If postpartum urinary incontinence lasts for several weeks, you must tell the doctor. You may suffer from stress urinary incontinence, which is caused by the weakness of pelvic floor muscles around the urethra. Persisting in exercising pelvic floor muscles and strengthening muscle strength will help to eliminate postpartum urinary incontinence.