4-6 weeks after delivery and 6-8 weeks after caesarean section.
Drink water from 6 to 7.
Drinking a cup of warm water on an empty stomach in the morning helps to clear the bowels and relax the bowels.
Have breakfast from 7 to 8.
The metabolism is fast in the morning, and there is nothing fat, but it is best to have lunch.
The interval is six hours.
9:00- 1 1:00, shut your mouth and open your legs.
Don't eat anything except fruit. Do some aerobic exercise
For example, striding for more than 30 minutes.
11:00 ~12: 00 thin thighs
You can pedal your bike, do leg massage, and lift your legs very high.
/kloc-have lunch from 0/2: 00 to 13: 00.
Eat less salt, soy sauce, Chili sauce, sugar and other spices. Eat more vegetables
Vegetables, fruits, salads and meat can all be wrapped in vegetables.
13:00~ 15:00 physical training
You can do some aerobic physical training step by step, from slow to fast and from easy to easy.
Difficult, lasting about 30 minutes, slow down and rest.
15:00~ 17:00 afternoon tea
Tea can be barley tea such as wheat tea and corn, and chrysanthemum tea instead of drinking coffee.
Dandelion tea, etc.
17:00~ 18:00 has the best nerve sensitivity.
At this stage, you can drink more water and eat fruits, which will help you get rid of the fat on your stomach. get off work
You can ride a bike or walk home.
18: 00 to 19: 00 for dinner.
Mother wants to have dinner to feed her, even if she is fed milk powder, she will unload it.
After the goods, the physical strength is not as good as before, so we must have dinner. It can be controlled at 7 o'clock.
Finish eating before. Don't eat anything after 7 o'clock.
19:00~2 1:00 thin waist
Drink plenty of water, and do some sit-ups at this time to slim your waist. Besides, before going to bed
It is necessary to untie the abdominal belt and let the abdomen be relieved.
2 1 point ~22 point face-lifting
After 2 1 point, it is the time for lymphatic detoxification and the best time for face-lifting. You can make faces.
Massage the head and eyes (gently).
Second, how to lose weight during lactation?
Breastfeeding is a special stage for women, because during this period, mother
Mother's health will directly affect the baby's health, so mother is nursing.
How to lose weight during lactation is better? Here are five tips to help you.
Postpartum bloated mothers find their bodies;
1, seize the opportunity to lose weight.
Get the doctor's consent before losing weight, usually 6 to 8 weeks after delivery.
Because postpartum body needs a period of time to repair and ensure milk.
The normal supply of water.
2. It is healthier to lose weight step by step.
The speed of weight loss, according to the advice of the American College of Obstetrics and Gynecology, is breastfeeding.
During lactation, it is more appropriate to lose 0.5 kg per week, which will not hurt the baby.
Development is counterproductive.
3, dieting to lose weight is not desirable
The way to lose weight, of course, can't be through dieting, let alone using drugs.
Fat, only by changing your eating habits, find a suitable one.
Long-term exercise, with the increase of exercise and intake.
When the amount is reduced, the weight will naturally drop.
Third, the exercise of losing weight during lactation?
1, high-rise residents can choose to climb stairs.
If you live in a building, try not to take the elevator. Climbing stairs can exercise your legs,
Hip and waist, promote blood circulation in the body, consume excess heat, so as to achieve
Achieve the effect of losing weight and fat. When climbing stairs, be sure to control the speed. if
Very fast, when you climb to the fourth and fifth floors, you will be panting and exhausted.
Fatigue, even muscle pain. It's best to keep the average speed slow, so that even if you climb,
On the 10 floor, you won't feel too tired and you can consume more fat.
The spacewalker walked for an hour.
You can practice on the spacewalker for an hour. The advantage is that you can watch TV.
Listening to music and exercising at the same time can achieve excellent results unconsciously.
3. Walk for 40 minutes every day.
Can effectively remove excess fat accumulated in waist, buttocks and abdomen, and help
Consume calories while completely relaxing the body and nerves. Gym
Treadmill is also the best equipment for this sport. You can adjust it according to your own speed.
Degree, keep walking at a constant speed, stick to it and you will soon see the effect.
4. Squat movements
This is a very effective exercise, which can converge the muscles of the abdomen, legs and waist.
You don't have to go to the gym, just stay at home. Put a book on the floor, no
Bend down and pick it up and do 15~20 times a day, which can achieve good results.
Good weight loss effect.
5. Ensure the necessary nutrition every day.
When breastfeeding exclusively, new mothers need extra ones every day.
500 calories provide nutrition for feeding. When babies start eating solid food,
When exercising, new mothers need an extra 250 calories a day; When no longer.
There is no need to add extra calories when breastfeeding. Therefore,
Supplementing protein food after delivery is very important for the recovery of new mothers.
It is extremely important to ensure the full secretion of breast milk. Therefore, it is recommended that
Try to choose fish, lean meat or skinless poultry with high protein content.
And foods with low fat content.
6. Moderate exercise
Moderate exercise, lactating mothers can start with simple exercise,
Like walking.
Tips: lactating mothers should be healthy.
Lose weight in this case. Physical recovery rate of new mothers with postpartum anemia
Slow down, in this case, you should not insist on losing weight, otherwise it will be worse.
Anemia.
Food suitable for postpartum mothers to lose weight
Low fat meat
Low fat fruit
(steaming, boiling)
European crucian carp
108 kcal/100g
Kiwi or Kiwi?
6 1 kcal/100g
Freshwater shrimp
99 kcal/100g
banana
89 kcal/100g
beef
288 kcal/100g
lemon
35 kcal/100g
tuna
198 kcal/100g
pear
58 kcal/100g
chicken breast
133 kcal/100g
apple
52 kcal/100g
Longliyu
67 kcal/100g
avocado
160 kcal/100g
cod
88 kcal/100g
strawberry
32 kcal/100g
squid
92 kcal/100g
loquat
39 kcal/100g
pawpaw
39 kcal/100g
Pitaya; pitaya; dragon fruit
5 1 kcal/100g
Staple food
Low fat vegetables
(Boiled or fried?
Iron stick yam 57 kcal/100g
spinach
28 kcal/100g
taro
60 kcal/100g
Small green vegetables
18 kcal/100g
Whole wheat bread 246 kcal/100g
celery
22 kcal/100g
sweet potato
6 1 kcal/100g
konjac
20 kcal/100g
Quinoa
120 kcal/100g
Lettuce; lettuce
16 kcal/100g
potato
65 kcal/100g
wood ear
27 kcal/100g
unpolished rice
348 kcal/100g
Area of Edible Fungi Originated in Zhangjiakou (Zhangjiakou)
227 kcal/100g
Purple sweet potato
106 kcal/100g
tomato
15 kcal/100g
rolled oats
338 kcal/100g
onion
40 kcal/100g
corn
1 12 kcal/100g
black soya bean
40 1 kcal/100g