How to lose weight quickly after delivery?
1, improve bad posture: Mom is prone to have bad posture due to physiological changes, such as body center of gravity moving forward, cervical lordosis, scapula pulling forward, pelvis leaning forward, center of gravity moving to heel, etc. Postpartum because of holding the baby, the center of gravity moves forward, which is easy to cause postpartum neck, back, pelvis and heel pain. Postpartum yoga can improve mother's bad posture.
2, enhance the muscle strength of the arm: After the baby is born, bathing and holding the child are done by the strength of both hands and arms. Postpartum yoga can strengthen the strength of mother's arm muscles.
3. Reconstruction of abdominal and pelvic floor muscle tension: After delivery, abdominal muscle tissue is relaxed and the tension becomes weak. Postpartum yoga training can strengthen recovery, strengthen abdominal and pelvic muscles, thus enhancing the support of pelvic organs and preventing the occurrence of stress urinary incontinence.
4, improve the signs of foot edema: leg edema caused by fetal compression of inferior vena cava during pregnancy, and even varicose veins of lower limbs. Mother can improve or eliminate the symptoms of postpartum mother's foot edema by doing postpartum yoga.
5, strengthen physical recovery: due to the decline of the mother's physical fitness during pregnancy, postpartum often feel weak and depressed. Doctors and experts say that practicing yoga is very helpful for postpartum physical recovery.
Postpartum slimming method
Postpartum slimming is the distress of many new mothers. It is important to lose the weight gained during pregnancy, otherwise the possibility of being overweight or obese will increase in the future. Postpartum slimming methods are also particular. Incorrect postpartum slimming methods can not only help mothers lose weight successfully, but also induce other diseases in the body, reduce immunity, and may also affect the baby's healthy breastfeeding. Postpartum slimming methods include the following five:
1, choose the appropriate postpartum slimming time.
Postpartum slimming time is best in 6-8 weeks after delivery. If you are a lactating mother, it is usually recommended that postpartum mothers lose weight in 6-8 weeks after delivery, because postpartum body needs time to recover and maintain a good milk supply.
2. Master the correct slimming progress.
Postpartum weight loss methods are also regular. According to the advice of the American College of Obstetrics and Gynecology (acog), it is safe to lose 1 pound (1 pound = 453.537 grams) every week during breastfeeding, and it will not have a negative impact on the baby's growth. If it is not breastfeeding, it is recommended that new mothers lose 1-2 kg per week.
3, with diet food
When breastfeeding, choose a wide range of healthy foods wisely to ensure that breast milk contains enough vitamins and minerals. The American Medical Association (ama) suggests that multivitamins should also be supplemented when carrying out weight loss programs. In order to have enough milk supply, all lactating mothers need to consume an extra 500 calories a day. During breastfeeding, the daily protein requirement also increased from 46 grams to 765,438+0 grams (equivalent to 3 grams of food rich in protein), so as to maintain the lean body weight necessary for good milk supply.
4. Carry out proper slimming exercise.
Exercise slimming is an important part of postpartum slimming method. Just like any weight loss activity, you need the doctor's approval to start regular physical exercise. The researchers found that moderate-intensity exercise does not affect the mother's breastfeeding ability, but also helps to lose weight and maintain performance.
Choosing postpartum slimming method needs to consider many factors, such as multiple meals, not blindly taking slimming drugs, but scientific and healthy slimming, so that new mothers can lose weight healthier after childbirth.