First, insist on breastfeeding children.

In the process of milk production, new mothers can also lose weight because they can consume a certain amount of fat. In addition, when breastfeeding, because the baby sucks the nipple for a long time, it can help the uterus contract. Therefore, there is no need for a new mother to make a weight loss plan carefully during the postpartum period. As long as you insist on breastfeeding your child during confinement, you can return to the slim past as soon as possible, because breastfeeding is the best way to lose weight.

Second, postpartum exercise

New mothers should not stay in bed often after confinement, but should exercise regularly. Insist on doing some simple postpartum gymnastics, which can help the uterus contract, such as massaging the abdomen.

① Respiratory movement

Lie on your back, put your arms behind your head, take a deep breath, pull up the internal organs, sink the abdominal wall, and then exhale.

(2) Lift your legs and move.

Lie on your back, with your arms straight, lying flat on your sides, with your left and right legs alternately raised at right angles to your body. This will strengthen the rectus abdominis.

③ Chest and knee movements.

This exercise can start from 10 to 14 days after delivery. Kneeling posture, knees apart, chest and shoulders on the bed surface, head sideways. Doing so can prevent the uterus from receding.

Third, subsidies have been reduced.

New mothers get more water after delivery. Some people use hot air to evaporate water to lose weight, which may cause dehydration. Because our body is 70% water, water maintains the normal operation of organs. Too much water loss will hurt yin and affect personal mood swings. In addition, after giving birth to the baby, the mother's diet is nutritious, but the digestive work is weakened.

Therefore, if you consume too many calories and reduce your activity, the excess calories will be converted into fat and stored in subcutaneous and internal tissues, which will lead to obesity.

① Breastfeeding

Does breastfeeding contribute to postpartum weight loss? Of course. Every time you breastfeed, your body consumes a lot of calories to secrete milk. Moreover, breastfeeding also helps the uterus to contract, thus driving the recovery of the whole body.

However, some experts say that if breast-feeding, the body will still be 5~ 10 kg fatter than before pregnancy, because it wants to keep more fat for lactation. Others say that breastfeeding should eat more nutritious food, which is not an effective postpartum weight loss method, but will make you fatter. However, this is not inevitable. You can eat well and be healthy.

② Reasonable dieting

A low-calorie diet does help to lose weight after childbirth, but dieting is not the first choice. It is recommended to see if breastfeeding and exercise can help you get back into shape first. If you plan to adopt dieting and postpartum weight loss, you should be extra cautious. It is best to refer to the following suggestions:

Don't go on a diet prematurely.

Wait at least 6 weeks after delivery, and then start to reduce calorie intake. If breastfeeding, wait at least 2 months after delivery. Premature diet control will reduce milk secretion and make you feel particularly tired. Taking care of the newborn baby itself consumes a lot of physical strength.

Avoid excessive dieting.

Most women need to consume 1800~2000 calories every day to ensure that they have strong energy and a good mood. If you want to lose 0.5 kilograms (kg) a week, you can consume 500 fewer calories a day. If you are still exercising at the same time, subtract the calories you burn through exercise from 500 calories.

Avoid losing weight quickly.

If you lose more than 1 kg per week during postpartum weight loss, your body will release more toxins, which will enter your milk through the blood. If you find yourself losing more than 1 kg per week, and you have been in labor for more than 6 weeks, you need to consume more calories to avoid affecting your milk.

③ Exercise properly.

Worried that breastfeeding alone can't solve the postpartum weight loss problem? Then you can try sports. After breastfeeding, exercise is the best postpartum weight loss method. You can walk in the community for half an hour every day, or take postpartum yoga classes.

Any exercise that can exercise abdominal and limb muscles and burn calories is a good choice for you to lose weight after childbirth. Aerobic exercise combined with exercise training can burn abdominal and limb fat, which can create a miracle of postpartum weight loss. However, before starting regular physical exercise, it is best to see if your body is ready.

Postpartum weight loss and body shaping exercise:

1. Carve out slender thighs

Leg edema is a common problem of most pregnant women. This is because the enlarged uterus compresses blood vessels, resulting in poor blood circulation and edema of the lower body. At the same time, the increased fat during pregnancy will also accumulate and store on the thighs, causing leg obesity.

Therefore, in order to have a pair of enviable legs, in addition to doing leg aerobics regularly, it is better to raise your feet every night when you sleep, so that the blood in your legs can flow back and eliminate edema.

2. Say goodbye to sagging hips

Hip is one of the most prone parts for women to accumulate fat. Before and after delivery, due to long-term lack of exercise and sitting on the bed, the buttocks become slack and droopy. At this time, you may wish to do more leg lifts and hips, tighten hip muscles and help the uterus recover.

Step 3 shape a slim waist

With the increase of pregnancy time, the waist and abdomen of pregnant women will become bigger and bigger. At this time, because the stomach protrudes forward, the center of gravity of the body also moves forward.

In order to support the big and heavy belly, the spine naturally bows backward, thus increasing the burden on the back muscles and waist muscles, which is also the main reason why pregnant women are prone to backache.

Postpartum pain is also difficult to eradicate at once. Maternal women can do waist gymnastics, exercise waist muscles and eliminate low back pain without increasing the burden on the waist. At the same time, they can also develop a small waistline and reproduce a bumpy figure.

4. Postpartum gymnastics

Help the pelvis recover. The mother who has just given birth has not fully recovered and is not suitable for strenuous exercise. Why don't you do it first? Puerperal gymnastics? Help pelvis, vagina and uterus recover.

Regular puerperal gymnastics can promote smooth blood circulation, make breast milk flow out smoothly, eliminate fatigue and help abdominal muscles and pelvic muscles recover. However, it should be noted that it must be carried out at a slower speed according to the physical condition, and being too impatient will cause physical burden.