According to the scientific data report, if we don't regain our body shape within one year after delivery, it will lead to postpartum obesity, because progesterone helps us accumulate a lot of fat during pregnancy, and we can only rely on the scientific method Hicibi to help us adjust the balance of hormone levels. Here, my mother asked me, but after giving birth, I gained 20 Jin. How can we really slim down after reducing production?
Today, strong mommy will answer everyone one by one!
Good milk and good figure-Can you really lose weight during lactation?
The answer is: yes!
First of all, strong mommy takes you to understand the embarrassment of losing weight during lactation:
1, triple hormone, so that you can't stop getting fat.
progestational hormone
Progesterone can cause water and sodium retention and weight gain, so you will feel fat, but postpartum recovery is something. 37% of women will carry edema during pregnancy for life.
oxytocin
When giving birth to a baby, we will secrete oxytocin ourselves. On the one hand, we give birth to a baby for contractions, on the other hand, we send a signal to the body that the baby needs milk. At this time, our body begins to prepare for lactation, and a large amount of heat accumulates to drive the lactation system, which is the second round of obesity.
C hormone production
Placental fetus leaves the uterus during delivery. Placental hormone can stimulate the mother to burn fat and improve the metabolic state. Without placental hormone, the mother will become in a state of low metabolism, and excess energy will accumulate at this time, causing obesity. At the same time, the mother began to breast-feed for a long time, and the third round of obesity began again. It is worth noting that the production of this hormone will last until 60 days after weaning.
This is three rounds, and lactation will inevitably usher in the peak of obesity.
2, dieting is absolutely impossible, the baby's milk needs nutrition, the uterus recovery is not only in the month, the third menstruation after delivery is normal, that is, it is completely recovered.
3. Prenatal weight increases by 7- 10 kg, and postpartum weight is easy to recover. Prenatal weight gain 10 kg or more, postpartum weight 5 1% keeps increasing every year, and never looks back on the road of obesity.
The key is that six months after delivery is a golden point. If the weight is less than two kilograms more than that before delivery, it is a safe range. If the weight of six months after delivery is more than two kilograms higher than that before pregnancy, 83% of pregnant women will never return to their prenatal weight.
Multiple embarrassment, and time is tight and the task is heavy.
Copy of postpartum weight loss solution
1. Learn to eat flour and rice. Europeans and Americans don't have confinement, but postpartum recovery is better than ours, because they eat postpartum "noodles".
2. Through Hicibi, the excess calories of food are separated. Except for the calories that form fat, all nutrients will be absorbed by the mother, and the health is good and the quality of milk is higher. When milk contains too much fat, the baby will have creamy diarrhea, which is very harmful to the baby and will make the baby suffer from fatty diseases such as fatty liver from childhood.
3, be sure to exercise, sweating exercise is not good, because it will produce lactic acid, which will affect the taste of milk and affect the baby's digestion. So you can do more exercise without sweating. Sweating here means sweating.
Because her mother just gave birth to a baby, she is prone to bleeding, qi deficiency or qi and blood deficiency after delivery, and her body is still in a weak state. During lactation, she can't go on a diet to lose weight, because dieting will lead to insufficient nutrition intake, inability to secrete milk and insufficient nutrition, which will slow down her recovery period and even lead to various complications in severe cases.
Simply put, if you want to lose weight during lactation, you need to ensure protein, water, vitamins and minerals. Hicibi accurately separates the calories of starch and oil in the diet, so that one third of the calories during lactation come from the decomposition of body fat. You can eat well, you can lose weight, and your baby's milk is good.
Focus: According to the research, it is found that restoring the pre-pregnancy weight half a year after delivery is more conducive to the health in the next 8- 10 years, and can effectively reduce obesity and the three high rates. Therefore, considering the health of yourself and your baby, you can't let your breast-feeding body fat continue to soar!
But why are many wet nurses still hot? So, lactation ≠ fat! Learn from stars and celebrities and successful mothers who control their weight.
You need a reasonable diet and scientific weight control at all times. Kessler, an American doctor of medicine, published a book "The End of Diet", which emphasized: It is no secret how many parturients you have touched and ate, but you never get fat, but you only need to understand the biological mechanism of the human body.
I received a message from a girl last night:
"Ma Bao, I am 23 years old and my child is 8 months old. After giving birth to a child, he gained 20 pounds and was unkempt every day. I want to lose weight myself, but the baby is still nursing and dare not.
My husband quarreled with me that day because of a little thing, saying that I looked like a pig and that people's stars were still beautiful when they were born.
He hasn't touched me since I gave birth. What should I do? "
Choosing the right method, postpartum weight loss is very simple.
Although Europeans don't have confinement, postpartum breastfeeding is also necessary. Due to the dietary structure of Europeans, the intake of carbohydrates such as starch and fat is not less than that of women in China. In 20 15 years, there was a very popular book-French Women Are Not Fat. Let's see why French women don't get fat after giving birth.
1, no diet, no exercise, no influence on milk, there are ways to lose weight after childbirth!
From conception to delivery, giving birth to a child is like fighting a war. Although the melon is ripe, her body and mind have undergone tremendous changes. Pigmentation, slow metabolism, postpartum obesity and other problems followed. The premise of postpartum ideal weight loss is to cultivate good physique and activate the mechanism of human metabolic balance. Only by keeping your body healthy and young can you lose weight steadily.
How to activate human metabolic balance?
What should I do if I gain 20 pounds after delivery? Postpartum physical recovery methods, women are greatly different from those after delivery, so the body needs to adapt to the adjustment of maternal pregnancy in a short time after delivery, during which the metabolism of fat will also be affected, resulting in weight gain.
2. Make a slimming plan separately to ensure breastfeeding needs.
For mothers, in addition to slimming down smoothly, "breast milk safety" is a problem that everyone is worried about. European postpartum weight loss method, through the principle of energy balance, makes the body in a state of consumption greater than intake, which can not only slim down the internal fat and external fat in essence, but also help the postpartum treasure mother recover and improve her metabolism without affecting breastfeeding.
What is the principle of energy balance?
The principle of energy balance is the balance between energy intake, energy output and storage in the process. Under various physiological conditions, most of the energy intake comes from the chemical energy contained in food, while the expenditure includes the energy contained in feces, urine and digestive tract gas, which is in balance with the energy consumed by external work.
The balance of energy does not require everyone to achieve a balance of energy intake every day, but requires lactating women to tend to be equal to the average calorie intake within 7- 14 days.
During lactation, the heat consumed in the body must be absorbed from the outside Hicibi to be compensated, so that the energy consumed and absorbed by the body tends to be equal, which is called energy balance in nutrition. When commenting on postpartum weight, we should first look at whether they have taken balanced nutrition, and then we can see whether the proportion of how many calories they metabolize is reasonable. Reasonable weight should be to ensure nutrition while metabolizing calories.
I still remember that Ying Er said on the show before that after giving birth to the baby, there were many minor physical problems and poor physical strength, so the whole body would ache after filming for one day. If you have a second child, you must have a good confinement!
Of course, I'm not trying to persuade girls not to lose weight. After all, who doesn't want to be beautiful? And being too fat is not good for your health.
But postpartum weight loss must be cautious, otherwise all kinds of problems such as milk return, rebound and poor health will come to you later.
So how can we lose weight scientifically without delaying breastfeeding, affecting health and rebounding?
Good milk and good figure-the method of losing weight during lactation must be correct, so that I can lose weight more effectively!
Mothers eat more during pregnancy because not only mothers need food to provide energy and nutrition, but also babies need it. So when you are pregnant, you will get fat and gain a lot of weight.
What should I do if I gain 20 pounds after delivery? Postpartum figure recovery method: if the weight exceeds 65,438+00 kg during pregnancy, there is a 50% chance of losing weight. At 6 months, our weight was more than 2 Jin heavier than before birth, and it was difficult to regain it. So six months is the golden section, which gives us a sense of urgency.
1, normal intake of nutrition
During postpartum 100 days, mother can't blindly diet to lose weight. This is because the mother has just given birth to a baby, and her body is still weak, and she has not recovered to the state before pregnancy. The mother has to shoulder the responsibility of breastfeeding the baby. At this time, her mother needs to supplement nutrition. However, if dieting is adopted, the mother will not get enough nutrition, which will slow down the recovery period of the mother and even lead to various complications in severe cases.
Step 2 prescribe diet
Many girls lose weight by dieting, but this must not be the case during lactation. During this period, breast-fed mothers need more calories than ordinary people. If you adopt the hunger diet, it will do great harm to your mother, and it will easily lead to insufficient breast milk, which will not only hurt your mother, but also affect your baby.
So how can we achieve the goal of losing weight and ensure that we get enough calories in our diet? 20 10 in may, American nutritionist Jenny published the whole story of carbohydrates in the los Angeles times. She told us that carbohydrates are not so terrible, and European women can lose weight in the face of heat.
European nutritionists suggest that you need to ingest carbohydrates during lactation to ensure the quality of milk, but you need to ingest Hicibi before meals to transform the molecular structure of carbohydrates, so that simple carbohydrates can be transformed into complex carbohydrates, and complex carbohydrates can be separated, so you should keep the original nutrients and separate the substances that accumulate fat.
3. You can do moderate exercise.
It is not appropriate to do strenuous exercise, because it will cause uterine prolapse, muscle ligament relaxation and other symptoms, leading to premature aging of women. If you want to exercise to lose weight, normal women should do it after half a year, but if the child is breast-fed, it is recommended not to exercise vigorously before weaning, because the lactic acid after exercise affects the taste of breast milk, which is unacceptable to the baby. So you can do yoga, these soothing exercises.
4, no partial eclipse, balanced nutrition
Don't go on a diet, but eat reasonably and scientifically. Eat more foods with high and low calories in protein, such as lean meat and fish, and some foods that are beneficial to milk recovery, such as bitter gourd and whole wheat products. And ensure the diversity of food. Don't eat the same food for days on end. We can make recipes and try new foods every day to improve our appetite.
Make sure a glass of milk, some vegetables and meat, a fruit and a Hicibi in the morning; Eat staple food at noon to ensure physical strength; Eat fruits and vegetables at night, eat less staple food, be careful not to eat greasy, high-fat, high-calorie food, eat less and eat more meals, and match the thickness. Don't eat anything without nutrition.
5. Focus on the abdomen.
In real life, many pregnant women will experience bursting fat like blowing balloons, and the place to gain weight after childbirth must be the abdomen, so you can focus on exercising the abdomen. Sit-ups, push-ups and other exercises will help you lose belly fat quickly.
6. Ensure adequate rest and relaxation.
According to statistics, poor sleep during lactation is easy to gain weight. Women who sleep 5-6 hours a day are 6-8 times fatter on average than women who sleep 7-8 hours a day. When sleep time is deprived, the body will produce a lot of anti-stress hormones to slow down metabolism and increase hunger.
Postpartum weight loss is a gradual process. Neither diet control nor exercise can be extreme. If the health and even the baby's growth and development are affected in order to lose weight, it will not be worth the candle.
7. Develop scientific eating habits
Avoid high-fat and high-calorie foods and eat high-protein and low-calorie foods, such as lean meat. Increasing the frequency of chewing while eating is also beneficial to lose weight. Chewing slowly is good for the stomach to digest food and reduce the desire of mothers to continue eating.
8. Adhere to breastfeeding.
Breast milk is the only natural food for babies. Insisting on breastfeeding can not only consume excess fat and calories in the mother's body, but also promote uterine contraction and stimulate prolactin secretion. So breastfeeding itself is a process of losing weight.
What should I do if I gain 20 pounds after delivery? Postpartum figure recovery method, in fact, weight loss method is very important, but the perseverance and belief in resisting boredom in this process are worth learning.
Everyone yearns for thinness and beauty, and at first they are full of motivation to lose weight.
But most of them don't last for a few days, and then they go back to the past.
I hope every inspirational mother can overcome her inertia. strengthen