Most parturients will have obesity after delivery. When obesity occurs, the mother will feel unhappy herself, so she will lose weight to restore her figure. But I think exercise alone is not enough. We should eat less in our diet. We should also pay attention to exercise. How can I lose weight after childbirth? The following small series will answer for you.

How to lose weight after childbirth?

A recent survey found that postpartum placental hormone reduction is the main cause of postpartum obesity, so if you can continue breastfeeding after childbirth, you will soon recover your slim figure. Generally speaking, weight gain 12 kg during the whole pregnancy is the most appropriate. If the body weight exceeds110 of the pre-pregnancy body weight at 6 weeks after delivery, it is postpartum obesity. Pregnancy is a special period in a woman's life. During pregnancy or after delivery, her weight and figure will change. As soon as I was in labor, a little life came into this wonderful world from my stomach, which was the happiest moment in Bao's life. If you can't be "fat" after childbirth, your happiness will be stronger. How to lose weight healthily and reshape the "happiness curve" has attracted more and more new mothers' attention.

In order to restore a healthy figure, breastfeeding in person is one of the important methods. Breastfeeding is the most primitive way of feeding for human beings, and it is also the most scientific and effective way of feeding. Breastfeeding can not only reduce the incidence of breast cancer and ovarian cancer in mothers, but also prevent postpartum obesity. Breastfeeding can promote milk secretion, strengthen maternal metabolism and nutrient circulation, transport excess nutrients in the body, and reduce the accumulation of subcutaneous fat.

The new mother's postpartum mood is also very important. Don't always look preoccupied, be cheerful. Postpartum is a period when all organs of the body are changing from the old balance to the new balance. It takes about 42 days to return to the pre-pregnancy level and to a healthy and normal non-pregnancy state. At this time, the new mother should have confidence, which will help her recover.

Many women gained a lot of weight after giving birth. These women all want to lose weight early. To do this, women must lose weight in the right way. When using weight loss methods, women should be cautious and choose weight loss methods according to their actual situation. They can't choose some methods that are not good for their health. So what are the quick ways to lose weight after childbirth? The following doctors will let people know about the postpartum weight loss methods of pregnant women.

1. Exercise with the baby

Of course, you don't need to leave your baby. You can watch the baby while doing these exercises. Play your favorite music, pick up your child and dance in the room for five minutes, or take a walk; You need a big enough mat or blanket for you and your baby, and a small soft ball. During training, sing, count or play ball with your baby, and repeat it 4 times; Lie next to the baby, lift your feet, put your left hand under your head, try to feel your knees with your right hand, then take a deep breath for 30 seconds, repeat 10 times, and then do it on the other side. Pick up the baby when sitting up and take a deep breath with the baby. These are all very good ways to lose weight after childbirth.

2, see celebrity weight loss experience

Postpartum weight loss depends on celebrities' postpartum weight loss experience and their weight loss methods. Of course, you can also consult a fitness instructor.

Step 3 exercise

Walking, swimming, yoga, strength training, family activities (such as outings, parties, etc. ), these five exercises are safe and effective ways to reduce your stomach. Lose weight, don't push yourself so hard. These activities are safe and effective, and you can even do them during your baby's nap.

Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes. Walking is the simplest and most effective way to lose weight after childbirth. You can do it anytime, anywhere. The doctor pointed out that walking for an hour can help burn about 500 calories. You can make a step-by-step walking plan according to your physical condition, as long as you can always see the effect.

Swimming is a whole-body exercise to lose weight after childbirth, which can not only shape, but also enhance your heart and lung function and exercise almost all your muscles. If you have been training regularly, you will feel refreshed in almost a few months.

The weight loss effect of yoga varies from person to person. Although some people do yoga to lose weight, the effect is not very significant, but because of stretching and breathing, it can help restore the state of the body, which is very suitable for postpartum recovery.

4. Prenatal exercise

Do some exercises suitable for pregnant women before delivery, such as yoga, so that you won't be too fat during pregnancy and postpartum cultivation will not be so hard.

How to reduce the fat on postpartum thin belly?

Under normal circumstances, a mother will definitely gain weight after pregnancy, which is usually 10 to 15 kg higher than that before pregnancy. After the baby is born, the weight will be about 5 kg heavier than that before pregnancy, including enlarged breasts, uterus and some increased fat. And a large part of it is piled up on the stomach, so it seems to be the goal of many female friends to lose their stomachs after childbirth. Generally speaking, the most effective way to reduce belly after delivery is to combine diet with exercise. There are mainly the following points:

One is exclusive breastfeeding. Not only for the baby, breast milk is the best, most nutritious and most suitable food for him, but also for the mother, it is the best opportunity to take away the excess fat and excess calories accumulated during pregnancy. Three months after delivery, breast milk will take away a lot of accumulated fat and lose weight at an alarming rate, averaging about 5 kg a month.

The second is to use a professional contraction abdomen belt. In recent years, the use of abdominal belt by women after delivery is also recognized as the most effective physical assistant method, especially the functional abdominal belt in uterus, which contains traditional Chinese medicine components such as motherwort, deer embryo powder, safflower and notoginseng. It not only helps to double the effect of shrinking thin abdomen, but also has a good effect on postpartum enlargement of uterus, birth canal and physiological recovery.

The third is to eat reasonably and avoid overeating, especially during confinement. Eat more light food, such as pig's trotters, ribs, chickens and ducks. As long as the meat and vegetables are matched and the diet is reasonable, the milk will increase and it is not easy to get fat.

Fourth, scientific and reasonable exercise. You should selectively do some exercises that are beneficial to postpartum weight loss, such as abdominal massage and so on. The following is a detailed introduction to several exercise methods for reducing belly after childbirth.

Postpartum stomach reduction mainly includes the following exercise methods:

One is sea salt massage.

After taking a shower, grab a handful of sea salt, massage your abdomen clockwise around your navel for 50 times, then counterclockwise for 50 times, and then massage your hands up and down for 50 times. Sea salt can promote the body to discharge waste, promote fat metabolism, replenish minerals for the skin, and make the abdominal skin delicate and firm. Stick to 1-2 months, and you will find that your waistline has shrunk!

The second is to turn gymnastics in bed.

Lie flat on the bed, cross your hands on your chest, keep your back close to the bed, bend your legs slightly, turn your head and upper body to the left, and turn your legs to the right at the same time. After a few seconds' pause, turn your head and upper body to the right and your legs to the left. Repeat this action for 1 ~ 2 minutes, and you will feel slight fever and sweating in your abdomen. Stick to it for a week, and you will soon see the thin waist effect!

The third is abdominal breathing.

Abdominal breathing can thin the lower abdomen, because abdominal breathing can not only stimulate gastrointestinal peristalsis, promote the discharge of feces in the body, but also accelerate the burning of abdominal fat. When sitting on the sofa watching TV or lying in bed every night, do abdominal breathing for ten minutes: inhale slowly and heavily through your nose, feel your abdomen bulge slowly, hold your breath for a few seconds, then exhale slowly from your mouth and feel your abdomen sink. Pay attention to abdominal breathing, 5-6 times per minute. When breathing, focus on the ups and downs of the abdomen, and stick to it for a month every day to see the effect.

It is also a very effective way to eat more foods that help to reduce your stomach after childbirth, mainly including the following foods:

One is konjac. Konjac contains a lot of dietary fiber and water, and there is also a mineral called glucose mannan dietary fiber. This mineral cannot be broken down by digestive enzymes, nor can it be absorbed as heat.

The second is small water products. Small aquatic products, such as shrimp, jellyfish, octopus, razor clam, sea cucumber, etc., have high protein content, but extremely low fat content, and few of them exceed 1%, which is an ideal diet food.

The third is celery. Celery is mostly water and cellulose, containing vitamin A and vitamin C, which can cool and relieve summer heat, lower blood pressure and blood lipid, and clear fire. Celery has celery and Tang Qin, and Tang Qin has a better weight loss effect.

The fourth is wax gourd. Wax gourd does not contain fat, but it is rich in fiber, iron, calcium, phosphorus, carrots and so on. It can induce diuresis and clear away heat, and contains propanol diacid, which can prevent fat accumulation in the body.

The fifth is bean sprouts. Low in fat and calories, high in water and cellulose. Eating bean sprouts regularly can not only lose weight, but also be very beneficial to health. Add a little vinegar when frying to prevent the loss of vitamin B and strengthen weight loss.

Sixth, mushrooms. Can inhibit the increase of cholesterol, so you can lose weight. Such as Flammulina velutipes, Volvariella volvacea, mushrooms, etc. Are all foods that dieters should eat more.

Seven is radish. Radish can increase intestinal tension and peristalsis, shorten the residence time of food in the intestine, be beneficial to food metabolism and waste discharge, and achieve the effect of losing weight.

Eight is cucumber. Cucumber helps to inhibit carbohydrates in various foods from being converted into fat in the body, and is a good diet food. Diet foods include bean products, carrots, kelp, onions, leeks, garlic and so on. Knowing which foods can lose weight, everyone can choose according to their own preferences.