How long can I do weight loss exercise after delivery?
A recent survey found that postpartum placental hormone reduction is the main cause of postpartum obesity, so if you can continue breastfeeding after childbirth, you will soon recover your slim figure. Generally speaking, weight gain 12 kg during the whole pregnancy is the most appropriate. If the body weight exceeds110 of the pre-pregnancy body weight at 6 weeks after delivery, it is postpartum obesity. Pregnancy is a special period in a woman's life. During pregnancy or after delivery, her weight and figure will change. As soon as I was in labor, a little life came into this wonderful world from my stomach, which was the happiest moment in Bao's life. If you can't be "fat" after childbirth, your happiness will be stronger. How to lose weight healthily and reshape the "happiness curve" has attracted more and more new mothers' attention.
In order to restore a healthy figure, breastfeeding in person is one of the important methods. Breastfeeding is the most primitive way of feeding for human beings, and it is also the most scientific and effective way of feeding. Breastfeeding can not only reduce the incidence of breast cancer and ovarian cancer in mothers, but also prevent postpartum obesity. Breastfeeding can promote milk secretion, strengthen maternal metabolism and nutrient circulation, transport excess nutrients in the body, and reduce the accumulation of subcutaneous fat.
The new mother's postpartum mood is also very important. Don't always look preoccupied, be cheerful. Postpartum is a period when all organs of the body are changing from the old balance to the new balance. It takes about 42 days to return to the pre-pregnancy level and to a healthy and normal non-pregnancy state. At this time, the new mother should have confidence, which will help her recover.
Many women gained a lot of weight after giving birth. These women all want to lose weight early. To do this, women must lose weight in the right way. When using weight loss methods, women should be cautious and choose weight loss methods according to their actual situation. They can't choose some methods that are not good for their health. So what are the quick ways to lose weight after childbirth? The following doctors will let people know about the postpartum weight loss methods of pregnant women.
1. Exercise with the baby
Of course, you don't need to leave your baby. You can watch the baby while doing these exercises. Play your favorite music, pick up your child and dance in the room for five minutes, or take a walk; You need a big enough mat or blanket for you and your baby, and a small soft ball. During training, sing, count or play ball with your baby, and repeat it 4 times; Lie next to the baby, lift your feet, put your left hand under your head, try to feel your knees with your right hand, then take a deep breath for 30 seconds, repeat 10 times, and then do it on the other side. Pick up the baby when sitting up and take a deep breath with the baby. These are all very good ways to lose weight after childbirth.
2, see celebrity weight loss experience
Postpartum weight loss depends on celebrities' postpartum weight loss experience and their weight loss methods. Of course, you can also consult a fitness instructor.
Step 3 exercise
Walking, swimming, yoga, strength training, family activities (such as outings, parties, etc. ), these five exercises are safe and effective ways to reduce your stomach. Lose weight, don't push yourself so hard. These activities are safe and effective, and you can even do them during your baby's nap.
Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes. Walking is the simplest and most effective way to lose weight after childbirth. You can do it anytime, anywhere. The doctor pointed out that walking for an hour can help burn about 500 calories. You can make a step-by-step walking plan according to your physical condition, as long as you can always see the effect.
Swimming is a whole-body exercise to lose weight after childbirth, which can not only shape, but also enhance your heart and lung function and exercise almost all your muscles. If you have been training regularly, you will feel refreshed in almost a few months.
The weight loss effect of yoga varies from person to person. Although some people do yoga to lose weight, the effect is not very significant, but because of stretching and breathing, it can help restore the state of the body, which is very suitable for postpartum recovery.
4. Prenatal exercise
Do some exercises suitable for pregnant women before delivery, such as yoga, so that you won't be too fat during pregnancy and postpartum cultivation will not be so hard.
During the period of giving birth to a baby, the pregnant mother eats a lot of nutritious food for the nutrition of the fetus, and her body will inevitably get fat and go out of shape. With the birth of the baby, after the expectant mother is successfully upgraded to a mother, the postpartum slimming of the new mother will also kick off. Although some mothers may gain a lot of weight during pregnancy, it is not difficult to lose weight after childbirth. Mastering the following dietary details will effectively help you recover your previous figure!
1, if you don't breastfeed your baby, you can eat the same calories as before pregnancy, which can help you lose excess fat and maintain your physical strength.
2. Drink 2 cups of therapeutic tea Ke Qiao tea every day. The therapeutic tea can help the human body to soothe the liver and regulate qi, clear the intestines and detoxify, strengthen the spleen and stomach, and invigorate qi and wake up. For women, it can not only detoxify, maintain beauty, reduce fat and lose weight, but also have anti-oxidation and anti-aging effects. Treatment of tea, chocolate, tea, refreshing and reducing fat can not only help you clear away the accumulation in your body, reduce fat and reduce fat, but also make you more beautiful, anti-aging and antioxidant. It is a tea beverage which is very suitable for women to drink.
3. Eat five or two dark green vegetables every day. Dark green vegetables are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients, such as kale, broccoli, pea seedlings, Chinese cabbage, water spinach and so on. These foods are best eaten before eating, which can increase calorie consumption.
4. Eat at least three or two staple foods every day. Although not eating staple food can consume body fat, it will produce too much metabolic waste, which is not good for your health. It is best to have a coarse grain in the staple food, such as oats, corn, millet, sweet potatoes, beans and so on. These coarse grains are rich in dietary fiber and B vitamins, which not only makes people less likely to feel hungry, but also prevents them from eating too much.
It is a big mistake to gobble up fruit to satisfy your appetite. Fruit contains 8% sugar, sometimes up to 20%. Bananas also contain high starch. Therefore, the number of fruits eaten every day should also be limited. The quantity should be controlled below 300g (after peeling and coring), and no more than 2 bananas should be eaten.
6, the time to eat fruit can not be ignored, which is very important for controlling excessive calorie intake. It is best not to eat fruit after meals. The correct way is to eat fruit before meals. So you won't feel too hungry when you have food in your stomach at dinner. This makes it difficult to eat too much and helps to control weight gain.
7. Eat more fresh fruits and drink less juice. Because the satiety of eating fruit is much more obvious than drinking fruit juice. As a reminder, it is best not to eat salad when there is fruit, and the calories of fruit mixed with salad sauce and sugar will greatly increase. If there is fresh fruit, try not to eat dried fruit. The heat density of dried fruits increases linearly after removing water.
8, often eat some foods that need to be chewed more to swallow. Nutrition experts believe that people begin to feel full after chewing for 300 times, which also helps to control food intake.
9. Choose foods with rich nutrition and calorie control, such as foods with low fat and low protein, such as bean products, milk, chicken and fish. Choose more fresh vegetables and seaweed. If it is the same food, you should choose a variety with low fat and low calorie, such as chicken instead of pork.
10, only eat natural foods, and choose less foods containing synthetic agents and processed foods. Because too many artificial colors and chemical additives are often added to these foods, which not only pollutes breast milk, but also increases the burden on liver and kidney. For example, it is better to choose fresh potatoes than French fries.
Losing weight after childbirth has always been a worry for many new mothers. After giving birth to a baby, their bodies will be deformed, and losing weight has become the "number one task" for new mothers. Because the new mother is weak, she should pay great attention to her diet, so only through exercise can she lose weight and restore her slim figure. So what are the methods to lose weight after childbirth? Let's take a look at the exercise that makes you lose weight efficiently.
1, hip compression training (cats, tigers):
Kneel on the bed with your legs and hands. Tighten abdominal and back muscles to stabilize the body. When doing this, you can push one leg back and up as far as possible to tighten the gluteus maximus on the same side. The legs on both sides alternate 10- 15 times.
2, abdominal stretching training (swallows, locusts):
Lie on the bed and put a pillow under your abdomen, or roll up the quilt and put it under your abdomen. Tighten your back muscles and tilt your body upward until it is level. To do this action, keep it stable below the hips, and you can support it with your hands to reduce the difficulty of the action.
3, abdominal compression training (half bridge):
Lie on your back, bend your hips and knees, keep your back close to the bed, and put your hands on your sides. The abdominal muscles contract, so that the upper body is slowly rolled up until the shoulder blades are raised. When doing this, always keep your head relaxed and don't pull your cervical spine forward. The range of motion should keep the lower back from leaving the bed surface.
The new mother's postpartum mood is also very important. Don't always look preoccupied, be cheerful. Postpartum is a period when all organs of the body are changing from the old balance to the new balance. It takes about 42 days to return to the pre-pregnancy level and to a healthy and normal non-pregnancy state. At this time, the new mother should have confidence, which will help her recover.
Don't fantasize about getting back in shape immediately after delivery. As mentioned above, postpartum weight gain is largely the need of breastfeeding. If you want to breastfeed your baby, don't go on a diet during lactation. You should combine work and rest, arrange meals reasonably, keep a balanced diet, live a regular life, exercise properly, and keep a healthy mood, so that you can not only feed your baby well, but also make your life rich and healthy. You can gradually start exercising after childbirth, and be careful not to use too much force during exercise. If you don't breastfeed, control your diet after the puerperium and eat enough meat, eggs and milk. Staple food can be reduced appropriately. Whatever you do, don't try to achieve your goal in a short time.
What are the causes of postpartum obesity?
Generally, women who give birth to babies are not in good shape. What should pregnant women eat after childbirth? Postpartum slimming food must be kept on eating, in order to restore your proud figure in a shorter time.
1, milk
Milk is rich in nutrition, and whey acid and calcium can inhibit the deposition of cholesterol on the blood vessel wall, and at the same time, they can also affect the activity of cholesterol synthase and effectively reduce the formation of cholesterol.
2. Apple
Apple is a good slimming fruit, which is also helpful for postpartum slimming, because apple is rich in pectin and cellulose and has a good lipid-lowering effect. Insist on eating 1 apple every day, and the cholesterol content in the blood will be reduced, and it will also be significantly thinner.
Step 3: garlic
Baby Zhang once used garlic to lose weight to restore her petite and lovely image, so the effect of garlic to lose weight is still guaranteed. Because garlic is a mixture of sulfur-containing compounds, it can effectively reduce the cholesterol content in blood and prevent thrombosis.
4, leeks
In addition to being rich in calcium, phosphorus, iron and vitamins, leek is also rich in carotene and dietary fiber, which can promote gastrointestinal peristalsis and help eliminate excess nutrients and fat in the intestine.
Step 5: carrots
Carrots are also rich in pectin, which will be excreted with feces after running in with bile acid. In order to produce bile acids, the human body needs to use the cholesterol in the blood, which can also effectively reduce the cholesterol content.
6.kiwi fruit
Kiwi is a kind of fruit with rich nutrition and beneficial to weight loss, which can promote the absorption of vitamin C. Eating it every morning has the best effect. Among fruits, strawberry and grapefruit have better weight loss effect.
Remind pregnant women to prevent reproductive obesity from the following points, don't wait until they are fat, it will get twice the result with half the effort.
1, don't go on a diet to lose weight, and don't go on a diet within 42 days after delivery.
It should be emphasized that you should not go on a diet within 42 days after delivery. At this time, the maternal body has not recovered to the level before pregnancy. You should also ensure the supply of nutrition, but at the same time, don't eat too much, resulting in overnutrition.
2. A reasonable diet is the most important thing.
Scientific and reasonable eating habits are very important for postpartum women. The principle of diet should be a balanced diet. To avoid high-fat, high-calorie foods, it is necessary to ensure that fetuses and pregnant women consume enough nutrition and avoid overnutrition.
Excess fat combined with oslim herbs, drink plenty of water to decompose fat to lose weight, you can be thin and healthy, and you don't have to worry too much about losing weight, but at the same time, your diet is light.
First of all, the diet structure should be reasonable, and the daily intake of protein, carbohydrates and fatty foods by pregnant women should be well matched. The second is to be moderate. Increase nutrition after delivery.
But don't be partial to chickens, ducks, fish and eggs, be vegetarian. Eat milk, vegetables, fruits and staple food. Try to eat less sweets and fried foods, and eat less animal oil, fat and animal offal. At the same time, you can consider taking healthy diet food during weight loss.
4. Self-confidence is the most important.
Postpartum mood is also very important, don't always look preoccupied, be cheerful. Postpartum is a period when all organs of the body are changing from the old balance to the new balance. It takes about 42 days to return to the pre-pregnancy level and healthy and normal non-pregnancy state. At this time, mother should have confidence, which will help her recover.
5, breastfeeding can lose weight is not credible.
Someone asked, "It is reported that breastfeeding helps women lose weight. Does breastfeeding really have such an effect? " My answer is that breast milk is a natural comprehensive product of babies, and breast feeding can not only meet the needs of babies' growth and development.
But also is beneficial to the recovery of lying-in women. So we strongly advocate breastfeeding. At the same time, breastfeeding is one of the effective ways to promote uterine contraction.
But mother will not lose weight because of this. When the mother is breastfeeding, because the child needs a lot of nutrition, the mother eats a lot. In short, postpartum weight loss must pay attention to these, as long as you notice, you will definitely give your mother a good figure.
6. Different delivery methods have different ways to lose weight.
Natural delivery: Exercise begins on the first day after delivery, and active exercise during pregnancy and postpartum is an important measure to prevent fertility obesity. Proper exercise can promote metabolism and avoid heat accumulation in the body.
Generally, women who give birth naturally can start activities on the first day after delivery, such as turning over, lifting their legs and lying in bed with their anus contracted. In particular, anal contraction exercise is very beneficial to the recovery of pelvic floor muscles and sarcolemma after delivery.
There are also women who have cesarean section: you can do some turning and walking on the ground before taking out the stitches, and then do appropriate activities after taking out the stitches.
Pregnant women can do some light housework one week after delivery. Walking after meals every day can promote the regulation of metabolism, promote fat decomposition, consume excess energy in the body and prevent yourself from getting fat.
One week after delivery, you can start doing some sit-ups and leg lifts in bed to exercise abdominal muscles and waist muscles, which will help the recovery of rectus abdominis with subcutaneous fiber separation and reduce the fat in the abdomen and buttocks.
The abdominal belt should not be too tight, and the parturient can use it in the early postpartum period. Because the abdomen of puerperal women is slack, whenever there is a large amount of activity, the pulling of free organs in the body will make people feel very uncomfortable, but remember that the abdominal belt should not be too tight.
Postpartum weight loss is a topic that Amy's mother has been paying attention to, but postpartum weight loss is also divided into periods, and the weight loss methods in each period are not the same. But postpartum weight loss focuses on two aspects: exercise and diet. Proper exercise and a reasonable diet can also be very simple.
Three exercises suitable for losing weight two months after delivery:
1, abdominal breathing exercise
Objective: To contract abdominal muscles. Methods: Lie on your back, close your mouth, inhale through your nose to make your abdomen bulge, and then exhale slowly to relax your abdominal muscles. Repeat 5- 10 times.
2. Head and neck movements
Objective: To contract abdominal muscles and stretch neck and back muscles. Methods: Lie on your back, raise your head, try to keep your chin close to your chest, keep other parts of your body still, and then slowly return to your original position. Repeat 10 times.
Step 3 do chest exercises
Objective: To restore breast elasticity and prevent sagging. Methods: Lie flat, put your hands flat on your sides, straighten your hands forward and lift them, straighten your arms to the left and right, then lift them until your hands meet, then straighten your arms down, and finally return to your chest to recover. Repeat 5- 10.
Precautions before fitness exercise:
Empty the bladder before exercise; Don't do it before or within an hour after meals; Sweating after exercise, you should replenish water in time; Do 15 minutes every morning and evening for at least 2 months. Don't be too reluctant or too tired. If lochia increases or the pain increases, you must pause until it returns to normal.
Diet:
1, eat more orange fruits and vegetables, such as oranges and peaches, and vegetables such as carrots and pumpkins.
2. Eat more fish and eggs.
3. Try to choose olive oil, linseed oil and walnut oil to avoid corn oil.
4, you can eat more apples and pitaya with weight loss effect.