Can you do exercise two months after delivery?
Postpartum weight loss is a topic that Amy's mother has been paying attention to, but postpartum weight loss is also divided into periods, and the weight loss methods in each period are not the same. But postpartum weight loss focuses on two aspects: exercise and diet. Proper exercise and a reasonable diet can also be very simple.
Three exercises suitable for losing weight two months after delivery:
1, abdominal breathing exercise
Objective: To contract abdominal muscles. Methods: Lie on your back, close your mouth, inhale through your nose to make your abdomen bulge, and then exhale slowly to relax your abdominal muscles. Repeat 5- 10 times.
2. Head and neck movements
Objective: To contract abdominal muscles and stretch neck and back muscles. Methods: Lie on your back, raise your head, try to keep your chin close to your chest, keep other parts of your body still, and then slowly return to your original position. Repeat 10 times.
Step 3 do chest exercises
Objective: To restore breast elasticity and prevent sagging. Methods: Lie flat, put your hands flat on your sides, straighten your hands forward and lift them, straighten your arms to the left and right, then lift them until your hands meet, then straighten your arms down, and finally return to your chest to recover. Repeat 5- 10.
Precautions before fitness exercise:
Empty the bladder before exercise; Don't do it before or within an hour after meals; Sweating after exercise, you should replenish water in time; Do 15 minutes every morning and evening for at least 2 months. Don't be too reluctant or too tired. If lochia increases or the pain increases, you must pause until it returns to normal.
Diet:
1, eat more orange fruits and vegetables, such as oranges and peaches, and vegetables such as carrots and pumpkins.
2. Eat more fish and eggs.
3. Try to choose olive oil, linseed oil and walnut oil to avoid corn oil.
4, you can eat more apples and pitaya with weight loss effect.
What exercise does postpartum two months do to help you lose weight?
After childbirth, women who love beauty are most concerned about whether they can regain their slim figure. Some new mothers are impatient, and just a few days after leaving the hospital, they actively launch a slimming plan. Experts tell us that not all exercise methods are the same. Some physical exercises are really much more effective than others. Whether it is to exercise multiple muscle groups or to help us consume excess energy, they are also more suitable for people with different constitutions.
1, take a walk
Any physical exercise should preferably include cardiovascular exercise, because it will help to enhance heart function and burn fat. 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 not only the best choice for beginners to exercise. Even obese people will benefit a lot from walking. Experts say that walking for an hour can help burn about 500 calories. We know that if you eat 3500 calories, you can lose a pound, so we can expect that you can lose a pound by walking for about 7 hours-if you don't do anything else. Walking also needs to be gradual and planned. It is best to walk for 5 to 10 minutes at first, and then gradually increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes at a time, and increase it once. It's better to increase the length of walking at the frequency you are used to.
Step 2 sit-ups
Who doesn't want to have a flat and tight abdomen? Experts tell us that if we use proper and correct practice methods, we can also have our dream abdomen. Sit-ups are a better way. Lie on your back on the ground or on the gymnastics mat, with your knees slightly apart, your legs at right angles, your hands crossed behind your head, and another person holding down the feet of the subject. Elbows are required to touch knees when sitting up, and shoulders must touch pads when lying on your back. When doing sit-ups, our movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised. The fitness instructor thinks that in order to make the sit-ups more effective, you can try to make the following changes-only do 10 sit-ups per minute and keep them for 5 seconds when the upper body is at a 45-degree angle with the ground. This effect is much better than 1 minute 60 times!
Step 3 push-ups
If used properly, push-ups can bring many kinds of exercises. For example, strengthen chest muscles, back muscles, triceps and abdominal muscles. Push-ups suit different people. For those who have just taken part in physical exercise, they can start with something simple. For example, you can start with your hands on the table, and then reduce the height to increase the difficulty. Put your hands on the chair, then put your body on the ground and lift it up. Let's talk about how to do push-ups effectively and correctly: face the ground, jump down, and land with your hands. The distance between your hands is slightly larger than the width of your shoulders. Pay attention to keep your body straight, balance from shoulders to toes, back and hips. Bend your hands slowly, lower your body, then hold up your body and keep your legs straight. There are ways to increase the difficulty. If you practice the above exercises skillfully, you can test the so-called "stable" push-ups: keep the push-up posture, then put away one hand, let only one hand support the body, and put the body's center of gravity on the other hand and leg.
Step 4: stride
Just like squat, stride will also exercise many muscle groups of the body: quadriceps, leg fossa and gluteus. Let's talk about the essentials of stride: take a big step forward with one leg and keep your body in a natural state. Bend the front leg about 90 degrees, put the body center of gravity on the rear leg, and slowly lower the knee of the rear leg to the ground. Imagine putting your whole body on your hind legs. In order to make the stride more effective, we can change it. Not only forward, but also backward and forward, left and right, and so on. Experts mentioned that life is not straight, but multi-line. The more ways used in practice, the better the effect.
5. Squat strength exercises
This is very important in physical exercise. Experts say that the more muscles, the stronger the ability to burn fat. Generally speaking, experts prefer to exercise more muscle groups. Squat is a good way to exercise. He can exercise quadriceps, leg socket and gluteus muscles at the same time. In order to achieve the best results, we should pay attention to some matters when practicing. Keep your legs apart, shoulder-width apart, and your back upright. Bend your knees and lower your hips. Imagine yourself sitting in a chair, but there is no such chair. At the beginning of practice, having a chair is also very helpful. At the beginning, slowly lower your hips to the chair, and then lift your hips off the chair. Once you master this skill, you can leave your chair and practice freely. Many people's knee strength is not enough, and squatting is a good choice to improve their knee strength.
Step 6 practice intermittently
Whether you are a beginner or an old hand, whether you are walking or doing other aerobic exercises, you'd better relax. Combining exercise with proper rest in physical exercise will continuously improve your sports ability and enhance the slimming effect. Experts mentioned that in physical exercise, changing the frequency will stimulate the aerobic fitness system to change constantly. The more powerful your system is, the stronger your ability to consume energy. The method is to do intensive exercise for one or two minutes, and then return to the previous state for 20 minutes. The specific situation can be determined according to your own recovery. This is repeated throughout the process.
7. Squatting
This exercise will mainly exercise the back muscles and biceps. The following is the correct posture: stand with your legs shoulder width apart, then slowly squat down and bend your hips. If it is difficult to stand up at first, try sitting on a slightly higher cushion or other slightly inclined objects. Keep the pelvis slightly forward and contract the abdomen. You can also do weight-bearing exercises, such as adding dumbbells or something. But beginners should not practice heavily from the beginning.
8, stairs
Climbing stairs is a very common exercise, and it also has a very obvious effect on slimming: climbing stairs consumes four times more calories than walking and 80% more than running in the morning.
When climbing stairs, the body must lean forward slightly. The swinging and striding of hands can enhance the strength of lower limb muscles and ligaments, maintain the flexibility of lower limb joints and enhance visceral function. When climbing stairs, people's breathing frequency and pulse rate will be accelerated, which has an excellent promotion effect on enhancing the function of human respiratory system and strengthening the heart and vascular system. In the process of climbing stairs, we should pay attention to the intensity, determine the amount of exercise according to our physical condition, and make appropriate adjustments frequently. Although the effect of climbing stairs is good, the key is persistence. If you stop suddenly after a while, it is normal to gain weight.
9. Swimming
Swimming is a whole-body exercise, which can not only keep fit, but also improve heart and lung function and exercise almost all muscles. If you insist on regular intensive training, you will be refreshed in almost a few months.
People swim in the water, paddle with two arms, kick with two legs at the same time, and all the muscles of the whole body participate in sports, which can make the muscles of the whole body get a good exercise. In addition, when swimming, because the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times greater than that of air, that is, at the same temperature, the speed of heat dissipation in water is more than 20 times faster than that in air, which can effectively consume heat), so the human body consumes more energy in water than on land. Supplementing the supply of energy (energy food) by consuming sugar and fat in the body. Regular swimming exercise can gradually remove excess fat from the body without getting fat.
Skills The nine exercise methods mentioned above are all very effective and perfect choices. Using the right skills and methods to practice will bring us the expected results. If we don't follow the requirements, it will destroy its own effect, and even bring harm to the body instead of benefits. Beginners, in particular, must pay special attention to the correct methods, and can consult relevant experts before taking part in the exercise to ensure that their exercises are safe and correct.
What to eat to lose weight two months after delivery?
Generally, women who give birth to babies are not in good shape. What should pregnant women eat after childbirth? Postpartum slimming food must be kept on eating, in order to restore your proud figure in a shorter time.
1, milk
Milk is rich in nutrition, and whey acid and calcium can inhibit the deposition of cholesterol on the blood vessel wall, and at the same time, they can also affect the activity of cholesterol synthase and effectively reduce the formation of cholesterol.
2. Apple
Apple is a good slimming fruit, which is also helpful for postpartum slimming, because apple is rich in pectin and cellulose and has a good lipid-lowering effect. Insist on eating 1 apple every day, and the cholesterol content in the blood will be reduced, and it will also be significantly thinner.
Step 3: garlic
Baby Zhang once used garlic to lose weight to restore her petite and lovely image, so the effect of garlic to lose weight is still guaranteed. Because garlic is a mixture of sulfur-containing compounds, it can effectively reduce the cholesterol content in blood and prevent thrombosis.
4, leeks
In addition to being rich in calcium, phosphorus, iron and vitamins, leek is also rich in carotene and dietary fiber, which can promote gastrointestinal peristalsis and help eliminate excess nutrients and fat in the intestine.
Step 5: carrots
Carrots are also rich in pectin, which will be excreted with feces after running in with bile acid. In order to produce bile acids, the human body needs to use the cholesterol in the blood, which can also effectively reduce the cholesterol content.
6.kiwi fruit
Kiwi is a kind of fruit with rich nutrition and beneficial to weight loss, which can promote the absorption of vitamin C. Eating it every morning has the best effect. Among fruits, strawberry and grapefruit have better weight loss effect.
Can you take diet pills two months after delivery?
Can you take diet pills after delivery? Generally speaking, it is not recommended to take diet pills to lose weight after childbirth! Because if the baby is breast-fed, diet pills will pose a threat to the baby's health, and even if the baby is not breast-fed and weak after delivery, the harm of losing weight with diet pills is quite great!
Diet pills mainly achieve the purpose of losing weight by absorbing less nutrition and increasing excretion. At the same time, diet pills will also affect the normal metabolism of the human body. If you don't lose weight during lactation, the new mother during lactation will take diet pills, and most of the drugs will be discharged from the milk, which is very unfavorable to the baby! Although you can't take diet pills after childbirth, there are many ways to lose weight after childbirth. Friends can try other ways to lose weight! For example, if it is a natural delivery, the new mother can do some simple activities on the first day after delivery, such as turning over, lifting her legs and shrinking her anus. These activities are very helpful for postpartum physical recovery.
Cesarean delivery women can turn over or walk on the ground before removing the stitches, and they can exercise moderately for a week after removing the stitches. 65438+ 0 weeks after delivery, new mothers who come home can try to do some slight housework and insist on taking a walk after meals. These activities can regulate the metabolism of the body, promote the decomposition of fat in the body and consume excess energy. One month after delivery, if the body recovers quickly, the new mother can start doing some sit-ups and leg lifts in bed, exercise abdominal muscles and waist muscles, and also reduce the fat in the abdomen and buttocks. Can you take diet pills after delivery? Exercise to lose weight is the key! Exercise, like walking slowly during pregnancy, walking is the most reasonable exercise for pregnant women. Nurses in big hospitals will urge pregnant women to walk as soon as possible. Walking is human instinct, the way is the most acceptable, and the intensity of exercise is appropriate. Don't do improper exercise. It's best to do more complicated and difficult exercise after two months.
Precautions for losing weight two months after delivery
Remind pregnant women to prevent reproductive obesity from the following points, don't wait until they are fat, it will get twice the result with half the effort.
1, don't go on a diet to lose weight, and don't go on a diet within 42 days after delivery.
It should be emphasized that you should not go on a diet within 42 days after delivery. At this time, the maternal body has not recovered to the level before pregnancy. You should also ensure the supply of nutrition, but at the same time, don't eat too much, resulting in overnutrition.
2. A reasonable diet is the most important thing.
Scientific and reasonable eating habits are very important for postpartum women. The principle of diet should be a balanced diet. To avoid high-fat, high-calorie foods, it is necessary to ensure that fetuses and pregnant women consume enough nutrition and avoid overnutrition.
Excess fat combined with oslim herbs, drink plenty of water to decompose fat to lose weight, you can be thin and healthy, and you don't have to worry too much about losing weight, but at the same time, your diet is light.
First of all, the diet structure should be reasonable, and the daily intake of protein, carbohydrates and fatty foods by pregnant women should be well matched. The second is to be moderate. Increase nutrition after delivery.
But don't be partial to chickens, ducks, fish and eggs, be vegetarian. Eat milk, vegetables, fruits and staple food. Try to eat less sweets and fried foods, and eat less animal oil, fat and animal offal. At the same time, you can consider taking healthy diet food during weight loss.
4. Self-confidence is the most important.
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 healthy and normal non-pregnancy state. At this time, mother should have confidence, which will help her recover.
5, breastfeeding can lose weight is not credible.
Someone asked, "It is reported that breastfeeding helps women lose weight. Does breastfeeding really have such an effect? " My answer is that breast milk is a natural comprehensive product of babies, and breast feeding can not only meet the needs of babies' growth and development.
But also is beneficial to the recovery of lying-in women. So we strongly advocate breastfeeding. At the same time, breastfeeding is one of the effective ways to promote uterine contraction.
But mother will not lose weight because of this. When the mother is breastfeeding, because the child needs a lot of nutrition, the mother eats a lot. In short, postpartum weight loss must pay attention to these, as long as you notice, you will definitely give your mother a good figure.
6. Different delivery methods have different ways to lose weight.
Natural delivery: Exercise begins on the first day after delivery, and active exercise during pregnancy and postpartum is an important measure to prevent fertility obesity. Proper exercise can promote metabolism and avoid heat accumulation in the body.
Generally, women who give birth naturally can start activities on the first day after delivery, such as turning over, lifting their legs and lying in bed with their anus contracted. In particular, anal contraction exercise is very beneficial to the recovery of pelvic floor muscles and sarcolemma after delivery.
There are also women who have cesarean section: you can do some turning and walking on the ground before taking out the stitches, and then do appropriate activities after taking out the stitches.
Pregnant women can do some light housework one week after delivery. Walking after meals every day can promote the regulation of metabolism, promote fat decomposition, consume excess energy in the body and prevent yourself from getting fat.
One week after delivery, you can start doing some sit-ups and leg lifts in bed to exercise abdominal muscles and waist muscles, which will help the recovery of rectus abdominis with subcutaneous fiber separation and reduce the fat in the abdomen and buttocks.
The abdominal belt should not be too tight, and the parturient can use it in the early postpartum period. Because the abdomen of puerperal women is slack, whenever there is a large amount of activity, the pulling of free organs in the body will make people feel very uncomfortable, but remember that the abdominal belt should not be too tight.