1, How to lose weight after delivery
Excessive intake of fat and protein will make vitamins and minerals relatively insufficient, resulting in symptoms such as gingival bleeding, osteomalacia and anemia. In addition, the obesity of expectant mothers will be complicated with pregnancy-induced hypertension syndrome, macrosomia and dystocia. Recommended article: Dietary arrangement of obese expectant mothers
Therefore, expectant mothers should pay attention to a reasonable diet every day, and the diet should be balanced and diverse, and not excessive. If you are obviously fat, expectant mothers can have three meals a day, no extra meals and no sweets. But don't diet, otherwise it will affect the growth and development of the fetus.
2, postpartum diet food
(1) When eating foods rich in protein, such as lean meat, liver, chicken, fish, shrimp, milk, eggs, soybeans and bean products, the intake of protein should be maintained at 80- 100g per day.
(2) Ensure sufficient carbohydrates, including whole grains and miscellaneous grains, such as potatoes, sweet potatoes and corn.
(3) Ensure proper amount of fat. Vegetable fat is more suitable for expectant mothers, such as soybean oil, vegetable oil, peanut oil and olive oil.
(4) Increase the intake of minerals, such as calcium, iron, zinc, copper, manganese and magnesium, among which calcium and iron are very important. Foods with high calcium content include milk, egg yolk, soybeans, noodles and vegetables.
(5) Supplement vitamins and eat more fruits and vegetables. Pay attention to fresh vegetables. Most of the vitamins in dried vegetables, pickles and overcooked vegetables have been destroyed. Recommended article: Why should we ensure vitamin intake during pregnancy?
(6) Try to eat less irritating foods, such as peppers, strong tea and coffee. It is not advisable to eat too much salty, sweet and greasy food; Drinking and smoking are absolutely forbidden.
(7) Eat less and eat more meals to avoid stomach space or satiety. Expectant mothers don't have to stick to the fixed pattern of three meals a day, and eat if they have an appetite.
Bian Xiao Twitter: That's what mothers need to know about postpartum diet. Of course, women should not lose weight by taking diet pills or tea, let alone liposuction. These are not the healthiest ways to lose weight, and they are not suitable for women who have just given birth. Therefore, for the health of lactating babies, we also believe that postpartum mothers will not do this.
What should expectant mothers pay attention to in obese diet? In the third trimester, the expectant mother's weight gain rate is slightly slower than that in the second trimester, generally increasing by about 1 kg per month. If the expectant mother soars in weight and gains more than 500 grams per week, she will become obese, which is usually caused by excessive fat intake.
Excessive intake of fat and protein will make vitamins and minerals relatively insufficient, resulting in symptoms such as gingival bleeding, osteomalacia and anemia. In addition, the obesity of expectant mothers will be complicated with pregnancy-induced hypertension syndrome, macrosomia and dystocia. Recommended article: Dietary arrangement of obese expectant mothers
Therefore, expectant mothers should pay attention to a reasonable diet every day, and the diet content should be balanced and diverse, and not excessive. If you are obviously fat, expectant mothers can have three meals a day, no extra meals and no sweets. But don't diet, otherwise it will affect the growth and development of the fetus.
3, postpartum weight loss diet misunderstanding
Postpartum weight loss misunderstanding 1: Eat less during weight loss, so choose the best food.
This is not a wise move for a weight loss plan. Consumption of calories is greater than intake of calories, which is the basic principle of weight loss. Therefore, low-calorie food is the first choice for diet. And "choose the best food"-those delicious, often fragrant, oily, sweet and finely crafted foods, which are high in calories.
Postpartum weight loss myth 2: "Multi-meal" can lose weight.
Eating less and eating more meals can effectively control our food intake per meal and make our metabolism relatively stable, but the premise is that the total calorie intake per day is fixed and we only divide it into five meals from three meals. But if you only remember "multiple meals" and keep eating, in the end, you will eat more than three meals a day in the original room, and the result is self-evident.
Misunderstanding of postpartum weight loss 3: staying up late can lose weight.
The idea of being tired and thin is becoming more and more untenable. If you stay up late for a long time, you may eat supper and generally get fatter. Why? Biologically speaking, people are animals that move during the day, and at night, various functions of the human body naturally enter a state of rest. Only synthetic fat insulin is secreted more at night. This means that eating the same thing at night is more likely to turn into fat deposits. Therefore, Chinese medicine has the theory of "harmony between man and nature", that is, work hard at dawn and have a good rest when it is dark.
Misunderstanding 4 of postpartum weight loss: eat carefully and lose weight.
In many people's impression, eating carefully is the performance of high-quality life, and you can eat "healthy and slim", but it is not. Too careful food preparation has caused the loss of some healthy substances. Secondly, blindly eating too fine food, such as flour and rice, eggs, milk, etc., can easily lead to constipation and bring pressure to metabolism and weight loss. Therefore, eating more foods rich in fiber can promote intestinal peristalsis, which is beneficial to digestion and weight loss. Of course, we can peel apples because we are afraid of pesticides, but apple peel is also a good thing to help the body excrete toxins. Misunderstanding 5 of postpartum weight loss: Give full play to cooking skills, and diet food must be delicious.
The fresher and more natural the food, the more beneficial it is to lose weight. This is a health strategy recognized by nutritionists all over the world: because in food processing, too many substances such as flavoring agent, oil and starch are often added, which will increase the burden of metabolism and inject more fat into the body. So in the same kind of food, should we choose the most primitive and freshest way to eat, such as eating apples or drinking juice? Of course, eating apples is the best choice.
Postpartum weight loss myth 6: I jump, I jump, I exercise.
Aerobic exercise can consume more calories, while anaerobic exercise has no such effect. Aerobic exercise must meet three conditions: the energy needed for exercise is mainly provided by the oxidation of fat or sugar in the body; Most muscles in the whole body participate in sports; The intensity of exercise is between medium and low, and the duration is 15-40 minutes or longer. Such as brisk walking, jogging, aerobics, swimming, cycling and various ball games. "Anaerobic exercise" refers to the high-speed, intense and explosive exercise of muscles in the state of "hypoxia". Such as running, weightlifting, throwing, high jump, long jump, tug of war and so on. MM who wants to lose weight, of course, does more "aerobic exercise".
Misunderstanding of postpartum weight loss 7: vegetarianism can definitely be thin.
Vegetarianism has become a hot topic, and many people agree that vegetarianism can lose weight. Vegetarian, such as vegetables, fruits, grains, etc. It is lower in calories than animal food of the same weight. However, anyone who consumes less calories than his body consumes can gradually lose fat, not just vegetarians. Vegetarian food also contains many high-calorie foods, such as fried spring rolls, assorted vegetables and other vegetarian dishes mainly containing oily polysaccharides.
Misunderstanding 8 of postpartum weight loss: Want to lose weight, hungry, hungry, or hungry.
What's it like to be hungry? A series of physiological adverse reactions such as insomnia, dizziness and fatigue. If you are hungry, hypoglycemia and gastric perforation are the most likely complications. The problem is that your body does not appreciate you. Once you continue to starve, the speed of metabolism will also decrease, so the calories burned in the body will decrease, leading to weight loss failure.