For example, a 28-year-old lactating woman, with a height of 160 cm and a weight of 65 kg, is engaged in general labor. Then her ideal weight is 160 cm-105=55 kg. The difference between the actual weight and the ideal weight is 65-55= 10 kg, which is the excess of the standard weight and should be corrected. We can calculate the calories needed for the whole day as 2 150 calories by the standard of supply, so as to make a reasonable diet.
The principle is: choose a variety of foods, mix meat and vegetables reasonably, and arrange the calorie distribution ratio of three meals according to 1/5, 2/5 and 2/5. Food intake should meet the human body's demand for protein, fat, carbohydrates, vitamins, trace elements and minerals, water and dietary fiber. For example, you can eat an egg, a bag of milk, 50g bean products, 100g meat food, 75g seafood, 500g to 750g vegetables, 150g fruit, 300g to 350g staple food, 20g cooking oil, and a small amount of nuts such as peanuts and melon seeds. Try to eat less high-calorie cream, cheese, fried foods, desserts, etc.
In addition, exercise time should be arranged 1-2 times a day. It can be reasonably adjusted according to its own conditions. For example: doing radio exercises, jogging, skipping, swimming, dancing and other activities. You can also achieve the purpose of exercising by wiping the floor, vacuuming, cleaning and other daily life. Because, in the process of cleaning the floor, you have to push and pull your hands back and forth, lean forward and pedal your feet hard to keep the balance of your body, thus increasing exercise, consuming energy and reducing fat accumulation.
It can be seen that if you want to keep your figure beautiful after delivery, you should combine work and rest, arrange your diet reasonably, keep a balanced diet, live a regular life, exercise properly and keep a healthy mood, so that you can not only feed your baby well, but also make your life rich and healthy. After giving birth to a baby, I believe all new mothers hope to quickly return to their previous graceful figure. However, if you are eager to be thin, it is easy to fall into some misconceptions about postpartum weight loss.
Wrong idea 1 diet after giving birth.
Shortly after the baby was born, the new mother Lisa began a postpartum weight loss plan. Listening to the experienced young lady around me, those high-fat and high-calorie foods are taboos for postpartum weight loss. The more you eat and make up, the harder it is to recover.
Lisa is convinced of this. After coming out of the hospital, she will never touch those high-fat and high-calorie foods again, and all vegetarian dishes will be washed in water before eating.
This diet is really "effective". The small belly during pregnancy is getting smaller every day, and Lisa is complacent. It seems that it won't be long before she can return to the pre-natal devil figure.
The good times didn't last long. A week later, Lisa's body began to become weak, with severe anemia symptoms and less and less milk secretion. Lisa had to go back to the hospital.
In fact: within 42 days after delivery, new mothers can't blindly diet to lose weight. Just after giving birth, the body has not fully recovered to the pre-pregnancy level, and some new mothers are still shouldering heavy feeding tasks. At this time, it is time to supplement nutrition. Postpartum forced dieting will not only lead to slow recovery of new mothers, but also lead to various postpartum complications.
Tips: Whether during pregnancy or postpartum, a balanced diet and a reasonable diet structure are the key. It is necessary to ensure that babies and new mothers have adequate nutritional intake and avoid overnutrition.
Protein, carbohydrates and fatty foods should be well matched, and only meat dishes such as chicken, duck, fish and eggs are preferred, which will easily lead to postpartum obesity. Sweet food, fried food, animal oil, fat meat and animal offal are all high-fat foods, so new mothers who love beauty should eat less.
Myth 2 Eat diet pills and drink tea after delivery.
Bai Xue is an employee of a public relations company. Because the company is small and understaffed, the boss urged her to go to work immediately after maternity leave. Maternity leave is about to expire, and everything is going well. The only thing that bothers Snow White is what to do after giving birth to a baby who is "rich" and drops out of school. If she returns to the company like this, it is hard for Bai Xue to imagine that the boss who has always paid attention to the image of employees will rearrange her work. So, Snow White gritted her teeth and began to take diet pills and drink diet tea.
In fact, diet pills mainly achieve the purpose of losing weight by absorbing less nutrients and increasing excretion, and they will also affect the normal metabolism of the human body. Breast-feeding new mothers take diet pills, and most of the drugs will be discharged from the milk, which means that the baby has also taken a lot of drugs with you. The newborn baby's liver detoxification function is poor, and large doses of drugs can easily lead to the decline of baby's liver function, leading to abnormal liver function.
Wrong concept 3 Exercise immediately after delivery.
Two days after giving birth to the baby, Xiaomei, who loves sports, can't wait to go back to the gym and start exercising. After strenuous exercise, Xiaomei lost the pleasure of sweating like rain before, only felt unbearable pain in the lower body, and soon there was bleeding in the perineal wound. Xiaomei was sent to the hospital by a kind person. The doctor told her that her perineal wound was injured again after that strenuous exercise.
In fact: strenuous exercise to lose weight immediately after delivery is likely to slow down the recovery of the body uterus and cause bleeding. In severe cases, the surgical segment or vulvar incision will be damaged again during delivery.
Generally speaking, mothers can't start postpartum slimming exercise until 4-6 weeks after natural delivery, and cesarean section takes 6-8 weeks or longer recovery period. Postpartum sports meeting of cesarean section mothers is more dangerous.
How to exercise after childbirth
1. 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.
2. Cesarean women can turn over or walk on the ground before removing stitches, and they can exercise moderately one week after removing stitches.
3.65438+ 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.
4. 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.
Simple recovery exercises after delivery
1. Breathing exercise: lie on your back, put your arms behind your head, take a deep breath to sink your abdominal wall, and then exhale.
2. Leg lifting exercise: supine, arms straight, side flat, left and right legs held high in turn, at right angles to the body.
3. Anal contraction exercise: supine, knees apart, and then forcibly closed, while forcibly contracting and relaxing the anus, exercising pelvic floor muscles to prevent muscle relaxation.
Myth 4 Anemia must insist on losing weight.
After the baby was born, Reiko Kobayakawa always felt weak and uncomfortable. When I went to the hospital, the doctor told the new mother that all kinds of discomfort in her body were due to excessive blood loss during childbirth and failure to make up for it in time after delivery, leading to severe anemia.
It turned out that Reiko Kobayakawa always complained that she was too fat and gross when she was pregnant. Not long after leaving the hospital, I was busy losing weight. I didn't expect the problem to come before I started. In fact: excessive blood loss during childbirth is easy to cause postpartum anemia. New mothers with postpartum anemia recover slowly. If, at this time, you are in a hurry to lose weight, and there is no good solution to the problem of anemia, it is easier to aggravate anemia.
Remind the new mother again that it is not appropriate to lose weight immediately after delivery. Anemic new mothers should pay more attention to supplement iron-rich foods and eat more spinach, brown sugar, fish, meat, animal liver and so on.
Wrong idea 5. Lose weight, eager for success
In three weeks, May will go back to her old office life. May is a person who is strict with herself. Being a new mother and returning to the office, Amy certainly wants to give her colleagues a brand-new image. However, during pregnancy and lactation, the extra dozens of pounds of meat on her body made May have a headache. There were only three weeks left, so she tried all the ways to lose weight, hoping to make one last attempt.
In fact: postpartum weight loss should not be rushed. It is very harmful to lose weight during confinement and lactation, so new mothers must pay special attention. Chinese medicine believes that postpartum hemorrhage, qi deficiency and deficiency of both qi and blood are most needed at this time. It is absolutely impossible to lose weight without considering your body.
Myth 6: Breastfeeding will definitely lose weight.
Rui Rui, who has always cared about her weight, willingly chose to be a "cow mother". In addition to considering the baby's health, there is another important reason because she heard that breastfeeding can lose weight.
During his imprisonment, Rui Rui refused to accept any food. In addition to the normal three meals, the mother-in-law who loves her grandson also prepared various extra high-calorie snacks and snacks for her. Although Rui Rui was a little worried, her friend told her that the firm tone of "breastfeeding can lose weight" made her relax her vigilance.
Three months later, breastfeeding didn't help Rui Rui lose the weight she gained during pregnancy, but she gained more than ten kilograms for no reason. This made Rui Rui regret it.