In fact, whether during pregnancy, confinement or breastfeeding, mothers always attribute physical obesity to diet and always think that eating too much leads to obesity now!
But otherwise!
Actually, think about whether you are pregnant or postpartum. In fact, your diet is similar to that before pregnancy, but why can you gain more than 50 kilograms in just one year?
In fact, obesity during pregnancy and childbirth is not simply caused by overeating. The main reason is the lack of lipid-lowering nutritional factors during pregnancy and childbirth, which leads to slow metabolism and increases the body's absorption of food calories. This is a natural reaction, so this is why many postpartum mothers have tried various methods to lose weight after giving birth to their children for so long, and the results all ended in failure!
So now that we know the main causes of postpartum obesity, what should we do with our diet for the next week? Keep looking down with Lele!
Breastfeeding diet is thin for a week 10 kg! -How to adjust postpartum restlessness
1, understand the embarrassment of reducing fat during lactation:
(1), triple hormones, so that you can't stop gaining weight.
Pregnancy hormone
Pregnancy hormones can cause water and sodium retention and weight gain, so you will feel fat, but postpartum recovery is something. 37% of women drink water during pregnancy? I'll carry it with me all my life.
oxytocin
When giving birth to a baby, we will secrete oxytocin ourselves. On the one hand, we will give birth to a baby for contractions, and on the other hand, we will send a signal to the body that the baby needs milk. At this time, our body began to prepare for this, hoarding a lot of heat to drive the ru secretion system. This is the second round of obesity.
C kinase production
During childbirth, when the placenta fetus leaves the uterus, placental kinase can stimulate the mother to burn fat and increase the status of the new generation and the old generation. Without placental kinase, the mother will become a state of low new generation and low old generation, and then excess energy will accumulate, causing obesity. At the same time, the mother began to store milk for a long time (gain weight), and the third round of obesity began again. It is worth noting that hormone production will last for 60 days after weaning.
This is three rounds, which is bound to usher in the peak of obesity.
2, dieting is absolutely impossible, the baby's milk needs nutrition, the recovery of the uterus is not only in the second month, the third menstrual period after delivery is normal, it is completely recovered.
Knowledge expansion:
If the eating mother continues to overeat, the body will be hungry for a long time, which will not only affect the secretion and the baby's health, but also greatly reduce the rate of old age, forming an obese physique.
? Replacing the normal Xie with the new Chen will help the human body consume 60~ 70% of calories. After dieting, the calorie intake will be greatly reduced, the replacement of Xie by the new generation will also be reduced, and the body instinct will send a strong signal of "eating".
This signal is too strong and needs more attention to contain. Once you relax, you will eat a lot. Unfortunately, if you have an empty stomach for a long time, once you lose to the instinctive signal, you will only face the result of rebound. In addition, with the growth of age, if you still insist on dieting and reducing fat, losing weight will not be beautiful, but it will easily get old.
③ Prenatal weight increased by 7- 10 kg, and postpartum weight was easy to recover. Prenatal weight gain is above 10 kg, and postpartum weight continues to increase by 5 1% every year, and never look back on the road of obesity.
It should be noted that 6 months after delivery is a golden point, and if the weight at this time is less than 2 kg than before delivery, it is a safe range. Six months after delivery, 83% of pregnant women will never regain their prenatal weight if their weight is more than two kilograms higher than that before pregnancy.
Multiple embarrassment, and time is tight and the task is heavy.
Step 2 solve the copywriting
(1), the dietary arrangement of feeding ru period! Learn to eat flour and rice. Europeans and Americans don't do confinement, but postpartum recovery is better than ours, because they eat postpartum "flour rice", use PWRH instead of big fish and big meat, postpartum 28 basic nutrition, good uterus repair and good milk.
② Through the ннннннннннннннннннннннннннннн When milk contains too much fat, the baby will have seborrhea, which is very harmful to the baby, and it will also make the baby suffer from fatty diseases such as fatty liver from childhood. This will also be how to lose weight quickly during breastfeeding.
3, to exercise, sweating exercise is not good, because it will produce ru acid, which will affect the taste of milk and affect the baby's digestion. So you can do more exercise without sweating. Sweating here means sweating.
4, by his mother just gave birth to a baby, postpartum hemorrhage, qi deficiency or qi and blood deficiency, the body is still in a weak state, feeding a fat-reducing diet during the ru period! You can't go on a diet to lose weight, because dieting will lead to insufficient nutrient intake and secretion, slow down your mother's recovery period, and even cause various complications in severe cases.
Simply put, it is the method of reducing fat and losing weight by feeding! In order to ensure protein, water, vitamins and minerals, the balanced nutrition group нннннннннннннннннннннннннн You can eat well, you can lose weight, and your baby's milk is good.
Concern: According to the research, it is found that restoring the pre-pregnancy weight 6 months after delivery is more conducive to the health in the next 8- 10 years, and can effectively reduce the probability of obesity and three highs. Therefore, considering the health of yourself and your baby, you can't let body fat continue to soar!
But why do many treasure moms still stumble? So, feed ru period ≠ fat! Learn from stars and celebrities and successful mothers who control their weight.
You need a reasonable diet at all times, and pay attention to the diet of reducing fat during lactation! Scientifically control weight. Kessler, an American doctor of medicine, published a book "The End of Diet", which emphasized: It is no secret how many parturients you have touched and ate, but you never get fat, but you only need to understand the biological mechanism of the human body.
European nutritionists have found that if you want to reduce calorie production without controlling the amount of staple food, you can also use a clinically proven natural starch blocker to inhibit starch decomposition.
ннннннннннннннннннннннннннннн108 It also contains palm oil powder, which reduces the absorption of some oils and does not affect the absorption of other nutrients. Not only can you eat well, but you can also eat thin and enjoy healthy slimming.
Influencing factors of reducing fat during lactation-diet
The solution is as follows:
1. How many calories can I take in a day to lose weight?
The study found that every mother needs to feed her baby 750 ml of milk every day, which requires 650 kilocalories, of which about 150 kilocalories are provided by her own fat, and 500 kilocalories are needed to ensure adequate secretion.
In addition to secretion, the basic metabolism of lactating mothers also needs to consume a certain amount of calories, so it is suggested that mothers need to consume 2200~ 2700 kilocalories every day to ensure the body's needs and secretion. So how to lose weight quickly during ru feeding? Need to increase the heat consumption of more than 2700 calories.
The solution is as follows:
① Improve the nutritional component нннннннннннннннннннннннннннн1085 Except for the calories that form fat, all nutrients will be absorbed by the mother, and the body is in good condition and the milk quality is higher.
② Exercise: The recovery exercise of postpartum system should be carried out after confinement, and the principle of gradual and moderate exercise should be followed. If you want to lose weight after 5 months after delivery, you must increase the efficiency of exercise time, because light exercise within 5 months before delivery only helps the body to repair, and has little effect on reducing fat.
2, understand the calories of eating food:
How to lose weight quickly during breastfeeding? It is necessary to start with diet. For ordinary people, it is impossible to control calorie intake every day, let alone a mother who has just given birth to a child. At this time, my mother can know the calories of common foods, so that when she eats them, she will know in her heart.
Of course, knowing the calories of these foods is also helpful for the collocation of fat-reducing recipes of ru in the future feeding period.
Generally speaking, the heat of a boiled egg is 80~90 calories, and the heat of an fried egg is about 120 calories.
The calorie of an ordinary bowl 1/4 bowl of rice, half bowl of porridge or half bowl of noodles is about 80 kcal.
100g The calorie of fried vegetables is 44 kcal. If more oil or sugar is added to the seasoning, the heat will increase.
37 grams of lean meat, equivalent to fried meat slices, normal size 1.5 slices, 80 kcal.
inch
20 grams of fat meat, equivalent to thin slices of meat, has 80 kilocalories.
100 grams of uncooked seafood has about 80 kilocalories, which will be greatly improved after frying, frying, boiling and frying.
Mom can roughly convert it before eating every day.
3. Dietary arrangements during lactation
For 2200-2700 calories, it seems that nothing can be eaten. Ru, can't you go on a diet during breastfeeding?
Don't!
New mothers are not suitable for dieting at this stage, but food is an important factor affecting weight, so new mothers should pay attention. Here is a trick to teach new mothers to lose weight without reducing milk, that is, to increase the intake of food types as much as possible, supplement the nutrition of ннннн ннICIBI during pregnancy and childbirth, and reduce the intake of each food. New mothers can try this dining mode:
Breastfeeding diet!
* Breakfast: half a bowl of coarse grain rice+100g fried salmon +3 pieces of fried tofu+half a bowl of cabbage and fungus soup+1 dish vegetable stir-fry+half a banana.
* Lunch: 0.5~ 1 steamed bread+1 fried celery with chicken breast+semi-steamed sweet potato+1/4 apple+tofu crucian carp soup +нicibi+ fruit+1 miscellaneous vegetables+1 fried pork liver with colored pepper.
* Dinner: poached eggs 1+200g all kinds of boiled vegetables+1 cup of milk.
* Meals: At about 10: 30 in the morning or 15: 30 in the afternoon, you can also eat some snacks such as yogurt, fruit, boiled celery and egg soup.
New mothers can try this diet first, and if they find that the milk has not changed, they will continue to implement it. If you find that there is less milk, it is possible that this method is not suitable for you, so you should increase the intake of protein appropriately.
Dietary considerations of losing weight and not reducing milk during feeding;
1, normal intake of nutrition
For the diet, we must first achieve a balanced nutrition and a diversified diet!
However, in our minds, whether it is during confinement or feeding, the table is full of thick soup, fermented wine, big fish and meat, and fruits and vegetables can't be eaten at all, even if they are cold!
? Please ask postpartum mothers to "advise the elderly and save themselves." ......
First of all, the glistening in the thick soup is full of fat and cholesterol, and the floating layer on it is visible to the naked eye, but invisible to the naked eye. Those fats have been dissolved in the soup, so the result of long-term drinking is not only lactation, but also easy to block milk and gain weight! In fact, just eat normally!
2. Diet+н ICBI, lipid-lowering during pregnancy and delivery, and balanced nutrition group.
Since it is impossible to control the diet during breastfeeding, even if the diet is diversified, it will cause excessive accumulation of food calories. How can we pay attention to diet and weight?
20 10 in may, American nutritionist Jenny published the whole story of carbohydrates. In the Los Angeles Times, it has been clearly stated that carbohydrates are really not terrible, and both European and American women can.
The method is as follows:
European nutritionists suggest that you can't starve during breastfeeding, not only need to eat oil and carbonated water. Faced with this situation, their practice is to take ннннннннннннннннннннннннннн108 Then keep the original nutrients and separate the substances that accumulate fat.
I am also deeply touched by this, because she is receptive to new things and has the advice of European and American nutritionists, so she also takes calorie blocking during breastfeeding, so as to achieve the state of losing weight without reducing milk! ?
3, no partial eclipse, balanced nutrition
During this time, you can't just go on a diet, but also eat everything, so as to achieve a balanced nutrition. You should think of protein, which is low in calories but rich in nutrients, such as lean meat and fish, and some foods that are beneficial to milk secretion, such as bitter gourd and whole wheat products.
Try new foods every day and change your pattern to satisfy your appetite.
Small diet recommendation:
Breakfast: milk, vegetables, meat, fruit and нннннннннннннннннннннннннн108
Lunch: staple food, all kinds of vegetables, meat, soup, nuts and fruits are indispensable.
Dinner: fruits, vegetables and a small amount of staple food are indispensable.
Pay attention to nutrition and thickness, and eat less high-calorie food.
4. You can do moderate exercise.
What is needed after childbirth is not intensive exercise, but training in repair and renaturation. Pregnancy and childbirth will cause damage to women's bones and muscles, such as rectus abdominis separation, pubic separation and pelvic floor muscle injury, which will make us look out of shape.
At this time, if you start to exercise blindly without repair, your body will be easily injured.
I didn't start exercising until six months after delivery. In fact, doing housework at home is also a kind of exercise, and after the baby grows up, I don't want to stay at home and often go out to play. This process is also a physical activity!
Make sure you have enough rest and relaxation.
Sleep is really a big problem for postpartum nursing mothers, but adequate sleep helps to lose weight.
Statistics show that:
Women who sleep for 5-6 hours are 6-8 Jin fatter than women who sleep for 7-8 hours.
Reason: When sleep time is deprived, the body will produce a large amount of vasopressin, which will slow down the speed of dissolving and replacing the old, and hunger will also increase.
Ma Peng suggested that no matter when you lose weight after childbirth, it is a gradual process. Neither diet control nor exercise can be radical. If it affects your health and even your baby's growth and development for the sake of thinness, it will not be worth the candle.
6. Develop scientific eating habits
As for diet, many people already know that in order to lose weight, it is necessary to reduce the intake of high-calorie foods and eat more high-protein and low-calorie foods.
To achieve the combination of meat and vegetables, we should eat balanced nutrition group I and refined grains, staple food, milk and fresh fruits and vegetables during pregnancy and delivery.
Try to eat less or not to eat high-calorie foods such as sweets, fried foods and fat. Increasing the frequency of chewing while eating is also beneficial to reducing fat. Chewing slowly is good for the stomach to digest food and reduce the desire of mothers to continue eating.
7. Stick to breastfeeding
Milk is the only natural food for babies. Insisting on breastfeeding can not only consume excess fat and calories in the mother's body, but also promote uterine contraction and stimulate the secretion of prolactin. Therefore, breastfeeding itself is a process of reducing fat.
Emotion-the Influencing Factor of Fat Reduction in Lactation Period
Mothers in this period should pay attention to maintaining a happy mood, which is not only conducive to physical recovery and baby health, right?
Being thin is also very beneficial. In life, think more about the considerate appearance of the baby when he grows up and feel happiness from the heart.
? Before going to bed every night, find out a few things that make you happy and record them. After waking up in the morning, tell yourself that a beautiful day has begun again. Observe more during the day and find more interesting things. If you can, reading some beautiful words every day will also stimulate inner happiness.
? Smile and exercise. Compared with strenuous exercise, smiling while enjoying exercise time can help the human body better control hunger and consume excess calories.
Solved the diet of reducing fat during lactation! How to lose weight quickly during lactation? Let's discuss why the problem of weight loss rebound is high.
CLR who has clarified nine international standards for obesity reduction in ннICIBI.
CLR who (full name of cell lipid-lowering cell lipid-lowering)
1, burning body fat, increasing the rate of dissolving fat in digestive system 18-20.
2. Reduce sebum and differentiate fat accumulation 13- 15.
3. Reduce blood sugar and repair the dynamic balance of blood sugar 12- 15
4. Reduce blood lipid, inhibit lipase activity, and restore normal blood lipid content 10- 12.
5. Prevent rebound and tighten the number of loose fat cells by 2 1-23.
6, tighten the skin, change the root cause of skin elasticity 17- 19.
7. Lean physique, adjust digestive enzymes to build lean physique 12- 15.
8. The contraction of gastrointestinal tissue volume and the recovery of excessive expansion of digestive system 9- 1 1
9. Blocking food calories to avoid the source of fat accumulation 16-22
According to WHO, the number of overweight and obese people is "rising" in all countries and regions covered by the report. Who defines obesity as height and body mass index over 30. It supplements the existing suggestions of the International Institute for Scientific Fat Reduction, and puts forward concrete steps on how to change the obesity problem and transform and repair the obesity constitution.
Why is the problem of chemical fertilizer reduction and rebound high?
You must remember about being fat: weight can't tell everything. Reducing water and eating less can also reduce weight. Losing weight is actually reducing fat, especially for postpartum women. Only when the internal fat is reduced can we really lose weight.
Even if your weight is 100 kg, but it looks only 90 kg, then you have succeeded. In addition to gaining muscle, we will also eliminate fat, body fat and sugar, starch, grease and so on.
There are two key points you should remember about fat.
1, select the appropriate fat type,
2. Know how much fat you have eaten. On the issue of fat intake,
For new mothers, getting nutrition from fat and blocking the obesity risk of fat is the king. Compared with carbohydrates, fat is more energy-intensive, and a little fat can do its best, so you eat too much.
Through clinical verification, women take нннннннннннннннннннннннннннн1
Secondly, in their feces, food residues and digestive juices after absorbing energy and nutrition in food were found.
1 in digestive enzymes, a large number of saturated fatty acids, trans fats and cholesterol metabolism.
This shows that nutrition is absorbed and heat is discharged.
ннннннннннннннннннннннннннннн108 Not only can you lose weight, but you can also beautify your skin. As long as you insist on three cups a day, 10 kg, 20 kg, 30 kg, 40 kg, the slimming rhythm is completely controlled by yourself!
Mothers are actually worried about losing weight during breastfeeding, but as long as they eat a little bit of everything, it is enough to keep the milk quantity.
In fact, did postpartum mother find that the longer we gain weight, the more difficult it is to lose weight, because over time you have become accustomed to being fat and greasy! Therefore, when you choose a weight loss method that suits you, it's easy to stick to it for a few days and then return to your original shape!
For a body that has never been thin enough to satisfy itself! You will never know how wonderful it is to lose weight!
Think about this scene of a postpartum mother. When we lose weight, we are busy for our children all day. We don't do hair, make up or buy clothes, but just because I'm thin, I can wear a ponytail casually and take my children out happily. That kind of pride is really a joy that some fat mothers can't understand!