Proper weight not only makes us look younger, more beautiful and lighter, but more importantly, proper weight is also important to our health.
Because most postpartum mothers are breast-fed, how to give their children enough nutrition and how to lose fat are the key issues that many postpartum mothers asked me when consulting. After consulting me, these mothers exercised on time and adjusted their diet according to my method, which made many mothers lose fat slowly and their bodies younger.
What is the main basis of my advice to mothers? China Nutrition Society? And then what? Maternal and child nutrition department? China lactating women's balanced diet pagoda released.
Mainly aimed at the following ten aspects.
1, breastfeeding
My mother began to pile fat on her breasts and buttocks as soon as she got pregnant. These fats are preserved to feed her children after delivery.
Therefore, breastfeeding can easily transfer the fat of the mother to the child through breast milk.
2. Proper exercise
Don't stay in bed if you can get out of bed. Getting out of bed can make the body recover better, reduce the formation of thrombus and prevent the accumulation of fat.
It is best to breastfeed at night, which is good for children and good for mothers.
42 days after delivery, after the lochia is completely clean, you can start postpartum rehabilitation exercise.
It is suggested that some of the best exercises are not particularly intense and antagonistic, but mainly stretching and recovery.
For example, postpartum yoga, swimming and Kegel exercise (mainly for the rehabilitation of pelvic floor muscles) are especially recommended. 3. Weigh yourself every week.
As long as you know your weight, you won't know if you are right. Generally, you will gradually lose weight in a week 1 kg -2 kg (there are individual differences and it is also related to the postpartum weight base).
4, do not eat polysaccharide oily food.
Polysaccharide drinks or biscuits, cakes, etc. Oily meat (white meat, fried meat)
5. Change the white rice into coarse grain rice or miscellaneous bean rice.
There is a suggestion in the Pagoda of Balanced Diet for Lactating Women in China that coarse grains (whole grains/miscellaneous beans/potatoes) can be substituted in the staple food, accounting for about 1/3 of the daily staple food. It is generally recommended to eat six or two meters a day, two or two are coarse grains or miscellaneous beans and potatoes.
Coarse grains are a key step to lose weight, because coarse grains can make us feel full, but the calories are not particularly high.
6. Fruit is less than half of vegetables.
Just eat one catty of vegetables and half a catty of fruit. If you want to lose weight faster, eat two ounces of vegetables and four ounces of fruit every day. It's probably a small apple.
Vegetables are low in calories, which also helps defecation and plays a great role in losing weight. Moreover, fruit has a high sugar content, and eating more will make you fat easily.
7. Fish and eggs are half a catty a day.
For example, in our hometown, we are used to eating chicken in confinement. Some pregnant women can eat a chicken weighing about 6 kg, and the edible part is 34%, which is about 2 kg. They can eat a chicken in two days. The chicken you eat will turn into fat.
It is suggested that fish and meat should not exceed half a catty or even four ounces a day.
8, walnuts make up the brain, just three.
Nuts such as walnuts, pine nuts and peanuts contain essential fatty acids and are essential nutrients for brain development. But it's nutritious and rich in fat.
It is recommended to take 10 grams a day, about three walnuts and a peanut with a shell.
9. Low-fat milk is worth having.
The protein required for lactation is 85g, which is about 30g more than when you are not pregnant. You can't eat too much meat to lose weight.
At this time, low-fat milk is the best source of protein. High protein and low fat.
10, oil is seasoning, and a small amount is enough.
It is recommended to use vegetable oil during lactation, 20 ~ 25g per day. If you cook with fat oil, you should lose some oil.
There is also the need to remove the oil from the soup, otherwise these oils will become fat more easily.
According to these ten points, it is not so difficult to lose weight after childbirth. How did you lose weight after giving birth? Let's talk about it.