When you are pregnant, you should eat more food than usual for the growth and development of the fetus. After childbirth, especially during lactation, a reasonable diet is still very important. However, at this time, your dietary needs are different from your eating goals. As long as you can choose your food wisely, you can gradually eliminate the fat brought by pregnancy. Here are some strategies on how to arrange your diet reasonably. 1. Focus on fruits, vegetables and whole grains. Foods containing a lot of cellulose, such as fruits, vegetables and whole grains, can prolong our satiety and provide us with many important nutrients. In addition, you should also add some nutritious foods to your diet, such as skim milk yogurt, low-fat cheese, poultry meat, fish, beans, lean beef and lean pork. These foods are good sources of protein, zinc, iron and B vitamins, which are very important for restoring body shape and maintaining health. 2. Resist the temptation of junk food. After having children, you may be surrounded by all kinds of food, some of which may be junk food. Although this kind of food is tempting, it is not good for your health. We must resolutely put an end to this kind of food. 3. Adhere to a reasonable diet. In order to lose weight, you must eat breakfast. Breakfast is not only good for slimming, but also good for health. For some high-calorie foods, you can also eat a little in moderation. 4. Eat when you are hungry. If you feel anxious, nervous or always want to eat, you should find other ways to distract yourself. For example, take your baby for a walk, call a friend, or browse your favorite magazines. In the past, it was thought that women could not start physical exercise until at least six weeks after delivery. Now, this view is out of date. If you exercise regularly during pregnancy and the baby is delivered through the vagina, you can exercise after a few days of postpartum recovery. If the child is delivered by caesarean section or the delivery is not smooth, consult a doctor before exercise. After obtaining the doctor's permission, you should also pay attention to the following matters: 1, on the premise of relaxation and comfort. If you want to breast-feed your child, do it before exercise. Wear a pair of supportive bras and loose and comfortable clothes when exercising. 2. Based on the principle of gradual progress. At the beginning, only do light aerobic activities, such as walking, stationary cycling or swimming, and try to avoid strenuous running and jumping activities, such as ball games. 3. Break the motion into several parts. Spread the exercise throughout the day, and gradually extend the exercise time and intensity with the continuous recovery of physical fitness. 4. Take the children out for a walk. Putting children in a stroller and pushing them for a walk in a beautiful park or square can not only make children feel the sounds and smells of nature, but also reap the benefits of exercise. 5. Pay attention to abdominal exercise. In order to reduce abdominal fat, it is necessary to adjust the diet structure and combine aerobic fitness exercise. At the same time, some targeted exercise methods can be carried out, such as abdominal exercises and abdominal muscle strength training. 6. Don't forget the "sex muscles" exercise. Although "sex muscle" exercise is not helpful to lose weight, it can develop pelvic floor muscles. This kind of exercise is very simple and can be done anytime and anywhere. The method is like cutting off the urine flow. The perineum contracts to 1 time, which can be done several times in a row and many times a day. This exercise method is of great help to the recovery of postpartum vaginal function and the happiness of sexual life. There is also a cliche that you should always replenish water before, after or during exercise. If you have abdominal pain, dizziness, blurred vision, shortness of breath, vaginal bleeding and other symptoms during exercise, you should stop exercising immediately, because this may be a sign of excessive exercise. Set realistic goals. Most women lose about 10 pounds after delivery, including the weight of the baby's placenta and amniotic fluid. In the first week after giving birth, due to the continuous discharge of some residual liquid in the body, the weight will be reduced, but the fat stored under the skin during pregnancy will not disappear on its own. Combining diet adjustment with exercise, it is reasonable to lose half a catty a week. In this way, the weight and figure before pregnancy can be completely restored in 6 months or even a little longer. At the same time, you have gained a brand-new way of life, which is very good for your own and your children's health.

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