This is the confusion and embarrassment that new mothers can't escape, even those professional athletes who do a lot of exercise are no exception.
But in fact, as long as you control your diet and keep exercising as soon as possible, it is not as difficult as you think.
Key one: you will lose weight after eating, and your milk will not decrease.
First, control how much you eat and what you eat.
If the new mother gives up breastfeeding after delivery, it is good to keep the diet consistent with that before pregnancy; However, Dr. Laila encourages most mothers to stick to breastfeeding, and their diet is basically the same as that in the third trimester, or about 500 kilocalories more than that before pregnancy. Mothers with strong weight control needs can reduce their diet slightly and only increase their calories by 300 kilocalories. 300 calories is neither more nor less. It's almost about drinking 200ml of milk (500ml per day is recommended) and eating100 ~150g of fish, poultry, eggs and lean meat to increase calories.
If you have no concept of heat, you may wish to follow the following principles:
1. Eat only when you are hungry, a small amount at a time and multiple meals a day.
2. Don't overeat or eat habitually.
3. The calories should be controlled and the ingredients should be selected correctly.
It is also particularly important to choose more nutritious foods. Eat more fresh vegetables, moderate fresh fruits, coarse grains instead of refined white rice flour, and choose lean meat. Try not to eat greasy, high-sugar, heavy-flavored food if you can tolerate it.
4. Drink more light soup.
Such as light soybean milk, milk, red bean soup, tremella soup and so on. Instead of various oil soups and nourishing soups, avoid unnecessary fat intake. You know, the fat stored in the mother's body during pregnancy is enough for breastfeeding.
5. Don't worry too much about losing weight.
Don't be too anxious to lose weight during lactation. Eating too little will seriously affect milk. Stress and fatigue when the body is hungry will reduce the production of breast milk; It is also easy to cause low fat and nutrients in breast milk, which is a taboo for new mothers and babies.
Key two: insist on breastfeeding, patience is king.
The speed and effect of postpartum slimming are related to pre-pregnancy weight, weight gain during pregnancy, prenatal and postpartum activity, height and age, and even genes. You can't compete with others for speed.
After the baby is born, the hormonal changes in the new mother's body make the uterus slowly retract, and it will return to the size before pregnancy after about 6 ~ 8 weeks. This time is about the same for everyone. If a singleton gains weight within 25 kg during pregnancy, and has a reasonable diet, insists on exercise and breast-feeding, he will naturally lose weight faster.
Especially for lactating mothers, breastfeeding itself will stimulate uterine contraction, make breast milk consume stored fat and consume excess calories, which is really an intense exercise. Be patient! Even if all the steps are done correctly, it will take time to see the effect of losing weight gradually.
Key three: active exercise, step by step.
Want to put your body back in tight jeans before giving birth? Exercise is a must!
You might say, it's so tiring to take care of the children that you're exhausted at the end of the day. Where is the mind to do sports?
In fact, it takes a little time to insist on 15 minutes a day, even for 5 minutes at the beginning. Soon you will find yourself physically better, full of energy and more comfortable with your children. This is a virtuous circle.
Whether it is a natural delivery or a caesarean section, if there are no special circumstances, you can start simple exercise 6 weeks after delivery.
Key four: relaxation and family support.
The new mother has many problems to face, just try her best, and the mood is the most important. People at the bedside should be more considerate and patient and give encouragement and support to the new mother.
Postpartum thin belly is not as mysterious as imagined. From the beginning of pregnancy, proper diet control and proper exercise, everyone can quickly upgrade to be an enviable hot mom like a female star.