How to exercise to lose weight after childbirth
Maternal weight loss is obviously different from that of ordinary women. Mothers must first ensure postpartum recovery first, and lose weight second. Losing weight does not affect physical recovery. Due to the particularity of postpartum period, mothers should not choose extreme weight loss methods such as dieting and strenuous exercise, so as not to affect their physical recovery and breastfeeding. The key points for postpartum mothers to lose weight are:
1. Control calories and fat. Pay attention to the calories of each food and reduce the intake of high-calorie foods. Eat less fat and more fish and white meat (chicken) in your daily diet.
2. Diet should be light. A light diet is good for women. Eat less salty food with soy sauce. This kind of food contains a lot of sugar or salt, which not only increases body fat, but also is not conducive to the recovery of postpartum wounds.
3. Eat more vegetables and fruits. Vegetables and fruits are not only nutritious, but also help mothers lose weight. Eating more fresh fruits and vegetables rich in cellulose after delivery will help promote intestinal digestion, relieve constipation and moisturize the skin.
4. Eat regularly. It is best to eat regularly and quantitatively every day. Don't wolf down your food. You should chew slowly and eat for at least 20 minutes every meal.
5. Negative thermal balance. The secret of losing weight is that the calorie intake must be less than the calories consumed by the human body.
6. Losing weight requires a high degree of willpower. Willpower directly determines the final result of losing weight, and mothers must be firm in their confidence in losing weight.
The best time to lose weight after delivery
The best time to lose weight: six months after delivery
The doctor pointed out that the first six months after delivery is the prime time for women to lose weight. In order to restore the proud posture after delivery, mothers must make good use of this time period.
Can Yuezi lose weight?
Can I lose weight immediately after giving birth? Generally speaking, it is not recommended for mothers to carry out a slimming plan in the second trimester (6 weeks after delivery), because mothers who have just given birth are weak, and losing weight immediately may affect their health. In addition, losing weight during lactation may not provide enough milk for the baby, especially taking extreme weight loss methods such as dieting, which has a great impact on milk.
However, during confinement, mothers can still exercise moderately, gradually increase the intensity and time of exercise according to their recovery, and in addition, properly cooperate with diet therapy to keep healthy. After giving birth, mothers can start to lose weight in a planned way.
Establish the principle of correct weight loss after delivery
Diet 3 principle
1. Eat regularly and have a balanced diet.
Three meals should be on time to ensure the quality. Don't neglect any meal in order to lose weight. Eat a balanced diet. Many mothers don't eat meat in order to lose weight, which is not correct. In addition, you can't eat for 2 hours before going to bed.
2. Reduce the frequency of eating out.
The food in a restaurant or restaurant is carefully made to satisfy the taste buds of customers, and it has a heavy taste, so it is difficult to control the amount of food when eating out. So mothers who lose weight try to eat at home and take care of their stomachs.
3. Eat less fried food, sweets and carbonated drinks.
Fried foods and sweets are generally high in calories, which is a big taboo for dieters. Carbonated drinks are also high-calorie foods, so mothers should drink as little as possible.
Three stages of exercise
1. Walk 2000-3000 steps every day.
Lose weight by "walking slowly" and stick to 1-2 times a day, taking 2000-3000 steps each time. Gradually increase the amount of tasks, improve the speed by shortening the time, or increase the walking distance. Go "brisk walking" slowly, because "brisk walking" is the best exercise to lose weight, and you should pay attention to it every day.
2. Stick to your favorite sport
After mommy recovers, she can choose a favorite sport, start exercising and stick to it. Not only can you keep healthy, but you can also keep a graceful figure. Mommy who is not breastfeeding should consume the same calories from food every day as before pregnancy: 6.72-7.56 kilojoules. Breast-feeding mothers need to increase 2. 1 kilojoule to provide their babies with adequate milk.
3. Massage more before exercise and after bathing.
Eating less and exercising more is the only magic weapon to lose weight. I would like to remind mothers not to use diet pills to lose weight quickly, which has great side effects and is not good for their babies and themselves. Mothers can try slimming cream and apply it before exercise to make fat decompose faster; It can also be used after bathing, which is very effective for partial weight loss.
How to do postpartum weight loss exercises?
Weight loss gymnastics needs to be done every day to be effective. Postpartum mothers can practice weight-loss gymnastics in the following ways. When practicing, they should pay attention to step by step and not be eager for quick success.
Day 1: Take a deep breath on your back (that is, let the diaphragm move up and down) for 5 consecutive times.
The next day: lie on your back, with your arms straight and flat at your sides, at right angles to your torso. Then stretch your arms straight to your chest and high-five. This action is repeated five times alternately. This method can also be used in the first day of practice.
Day 3 to Day 7: Lie on your back, with your head close to your chest, your chin against your chest, and other postures remain motionless. This action is repeated 10 times.
Day 8 to Day 9: Lie on your back with your arms straight and close to your body. Then bend your thighs close to your abdomen and your heels close to your hips. The left and right legs alternate, and each leg repeats 5 times.
Day 10 to day 1 1 day: Lie on your back, straighten your legs, and then bend slowly until your knees are 90 degrees. Tighten your hips and slowly leave the ground. Support your trunk with your shoulders and feet and contract your abdominal muscles.
Day 12: It is completed in two parts. Section 1: Lie on your back, knees at 90 degrees, arms crossed on your chest, and then sit up slowly, in a semi-recumbent position. The number of repetitions of this action depends on the individual's physical strength. Section 2: Sit on your back, with your knees bent 90 degrees and your arms straight, and start sit-ups. Similarly, the number of repetitions depends on your own situation.
Day 13: It is best to urinate before practicing this movement, once in the morning and once in the evening. Knees are kneeling, 45 cm apart. Keep your waist straight and your thighs perpendicular to the ground. Support the upper body with elbows and forearms. Keep it for 2-5 minutes according to your personal situation.
In addition, for mommy who is losing weight, there are certain requirements for sleeping posture and resting posture, such as not bending her knees too much when sleeping on her side and not bending her whole body too much. You can often take a nap during the day, which is conducive to relaxation and recovery.
How does postpartum thin belly lose weight by stovepipe?
First, belly in and chest out.
1, prone on the exercise mat, palms of both hands straight down to the left and right; Feet shoulder-width apart, look down.
2. Exhale and hold out your chest.
3. Lift 30 degrees to the right and touch the ground with your left hand. Pause for 3-5 seconds, inhale and return to posture 1.
4. Cycle the sequence of 1-3, repeat it by changing sides, and complete it once on the left and right. Each round 10- 15 times, rest 15 seconds, repeat for 3 rounds.
Postpartum slimming exercise-the method of slimming waist;
First, the abdomen touches the leg.
1, lie on your back on the exercise mat and put your hands straight at your ears; Bend your knees shoulder width and tap the exercise mat with your toes. The abdomen is pressed down and the back waist is close to the floor.
2. Exhale and abdomen, shoulder off the ground, lift to the distance between chin and chest about a fist, stretch your hands forward and touch both sides of your calf; Lift your feet until your thighs are vertical to the ground and your calves are parallel to the ground. Pause for 3-5 seconds, inhale and return to posture 1.
3. Each cycle 1-2, 10- 15 times, rest 15 seconds, and repeat for 3 rounds.
Second, turn to the side kick
1, lie on your back on the sports mat and put your hands together under your head; Kneel with your feet together, lift your thighs to the ground, and lean 45 degrees to the right.
2, exhale and abdomen, straighten the upper part of the calf, and relax the toes. Pause for 3-5 seconds, inhale and return to posture 1.
3, unilateral cycle 1-2 sequence, each side 10 times, rest 15 seconds. One round is left and right, and three rounds are repeated.
Third, kick in the air.
1, lie on your back on the sports mat and put your hands together under your head; Lift your feet until your thighs are vertical to the ground, your knees are above your pelvis and your calves are parallel to the ground.
2. Exhale and abdomen, and straighten your right leg at 45 degrees perpendicular to the ground. Pause for 3-5 seconds, inhale and return to posture 1.
3. Cycle the sequence of 1-2, repeat it by changing sides, and complete it once on the left and right. Each round 10- 15 times, rest 15 seconds, repeat for 3 rounds.
In the above three groups of movements, the lower back will not bulge when kicking. If the lower back is uncomfortable, you can add a towel under your waist to change your movements.
Postpartum slimming exercise-the method of stovepipe
First of all, scissors feet
1, lie on your back on the exercise mat, and put your palms down on both sides of your hips; Lift your feet until your thighs are perpendicular to the ground and open in a V shape.
2. Exhale and abdomen, and cross your feet to the center. Pause for 3-5 seconds, inhale and return to posture 1.
3. Cycle the sequence of 1-2, repeat it by changing sides, and complete it once on the left and right. Each round 10- 15 times, rest 15 seconds, repeat for 3 rounds.
The waist does not protrude when changing feet.
Postpartum slimming exercise-the method of hip slimming
First, lie on your back and lift your legs.
1, kneel on the sports mat, relax your shoulders, put your elbows on the ground under your shoulders, and put your palms forward and down; Feet shoulder width apart, knees lower than pelvis, abdomen tightened without hunchback, look down.
2. Exhale and hold your hips, and lift your right thigh parallel to the ground. Pause for 3-5 seconds, inhale and return to posture 1.
3. Cycle in the sequence of 1-2, 20-30 times per side, and switch sides after a break of 15 seconds. Each round 10- 15 times, repeated for 3 rounds. After the third round, sit your hips on your heels, put your chest on your thighs, put your forehead on the ground, put your hands straight on your ears, and rest for 15 seconds (hips relax, back stretches).
Second, prone side lift
1. Kneel on the sports mat, relax your shoulders, and put your palms forward and down under your shoulders; Feet shoulder width apart, knees below pelvis, look down.
2. Breathe out to hold the hips, the waist is not sunken, and the right thigh is lifted to the ground at 45 degrees. Pause for 3-5 seconds, inhale and return to posture 1.
3. Cycle in the sequence of 1-2, 20-30 times per side, and switch sides after a break of 15 seconds. Each round 10- 15 times, repeated for 3 rounds.
The above two groups of movements, as long as you feel the contraction of hip muscles, don't lift your legs too high and move too fast.