After giving birth, I realized my wish to be a mother. When I look at the children's smiles, all the mothers are very happy. However, while being happy, many young mothers began to worry about their postpartum figure, especially the thick waist and thighs of buckets, which worried their mothers. Therefore, how to lose weight after giving birth has become a problem that many mothers want to solve.
Postpartum obesity is due to the increase of hormones in women during pregnancy and the gap with postpartum physical condition, which leads to disorder of hormone secretion and slow metabolism, leading to weight gain and postpartum obesity. So how do you lose weight after giving birth?
The best way to lose weight after childbirth
1. Avoid dieting
Healthy diet and exercise can make most women regain their prenatal weight within the first year. If you exercise moderately, your daily calories should not be less than 65,438+0,800 calories. If you are breast-feeding, you should add 300 to 500 calories to the daily 1800 calories. If it is less than this amount, the nutrition of you and your baby will be high, which is not conducive to the healthy growth of your baby.
Step 2 be patient
Don't lose your goal, and don't expect to achieve the ideal effect in a short time. Set a goal every week and make it according to your actual situation. Generally speaking, it is normal to lose a catty every week. It's harmless to your health. Remember, you can keep healthy and lose weight step by step!
Control your food and snacks.
Make sure your calories are evenly distributed throughout the day. It is not good to avoid eating a lot at one meal and then not eating at the next meal, or overeating. For example, you can properly supplement some snacks between meals, but the calories must be low, and the total calorie intake per day should not exceed 2500 calories. Eat something every three hours, but don't eat too much, just right.
Pay attention to nutrition
Be sure to eat some nutritious food, which will not affect your daily calories. Foods rich in vitamins can ensure your health and your baby's growth. Don't think that diet is a big obstacle to losing weight. You should know that a bad diet not only affects your health, but also affects your baby's growth. A good eating habit can play a great role in losing weight in the future, and it can also give your baby enough nutrition to grow up. Remember, it is important to set an example for your baby's health.
The best time to lose weight after delivery
Half a year after delivery is the golden period of postpartum weight loss. It is suggested that parturient women should comprehensively adjust their life, diet, rest and exercise, and never blindly take diet pills to lose weight, let alone blindly diet to lose weight. They should choose the right way to lose weight and lose weight scientifically and healthily.
Postpartum thin belly gymnastics
1, upright one-legged flight
Location: upper back, shoulders, abdomen, buttocks and quadriceps femoris.
Methods: Stand with your feet shoulder width apart, knees slightly bent, and hold dumbbells on both sides with both hands. Stretch your left leg backward, lean forward to the top of your hips, keep your arms stretched out on your chest and palms facing your heart; Exhale, open your arms to both sides and concentrate on tightening the gravity of your shoulders; Lower your body, start and repeat; Do the right leg 5 times and exchange the two sides.
2, oblique push-ups to expand legs
Location: chest, arms, abdomen, buttocks, hamstrings.
Methods: Hands are separated, shoulder width apart, placed at the two corners of a fixed chair or step, and legs are stretched backwards into a complete push-up posture; Inhale, bend your elbows and lower your chest; Straighten your elbow and exhale; Push-ups to the top, lift the right leg off the ground to the hip position, keep it for 5 seconds, and then put it down; Repeat push-ups and leg lifts on the left side. Go on, change the right leg, * * * do 10 times. It's easier to stretch your legs behind your knees. )
3. Squat down and stretch one leg in the wind.
Location: arms, shoulders, buttocks, quadriceps femoris, hamstring.
Methods: Stand with your feet shoulder width apart, crouch for half, and hold dumbbells on both sides with both hands. The body's center of gravity shifts to the right leg, the knee bends further, and the left leg stretches backwards, about 6 inches from the ground; At the same time, raise your arms forward to shoulder height; Retract to the starting position and repeat the action on the other side; Go on, do your legs alternately 16 times; Aerobic interval exercise 1 (two minutes): slide left and right (one minute), then stand still or jog (one minute).
4, triceps extension leg tendon curl
Location: triceps, abdominal muscles, hamstring muscles.
Methods: The left leg was extended backward to one inch from the ground, and the right leg was balanced. Hold dumbbells in both hands, palms facing each other; The upper body leans forward slightly, and the arms extend backward; Bend your elbow, retract your hands to both sides, bend your left knee at the same time, and pull your left foot to your hips; Change legs after doing 8 times.
5, external rotation and kneeling
Location: rotator cuff, hip, quadriceps femoris, hamstring tendon, inner thigh.
Methods: Stand with heels together, toes outward and feet forming a small V-shape; Bend elbows, cross forearms in front of you, palms up; Step out 1 to 2 feet on the left foot side, squat down and keep your knees aligned with your toes; At the same time, open your arms to both sides and keep your elbows close to your waist; Return to the starting position, repeat on the right side, and do 15 times on each side. 6, abdominal support rowing
6, abdominal support rowing
Location: shoulders, chest, abdomen, upper middle back.
Methods: Start doing a knee push-up, raise dumbbells shoulder-width on the ground with both hands, and touch the ground with your knees; Lift your left elbow to the chest position and keep your arms close to your sides; Do 10 times, change hands and repeat; Aerobic interval exercise 2 (two minutes): jump rope with imaginary skipping rope "(one minute), and then slide left and right (one minute).