Weight loss methods for 9 months after delivery
1, stir-fry less oil, stir-fry instead of cooking. As mentioned above, you don't need to eat a lot of oil to make milk, because your body stores a lot of fat during pregnancy, which is specially consumed during breastfeeding. If you still fry in the oil pan, you won't have a chance to use your body fat.
2. Stay away from milky thick soup. The thick milky white of the soup comes from the fat emulsified into droplets, which is not the lack of nutrition in breastfeeding. When drinking soup, you might as well just drink clear soup and remove the oil slick on the surface. It is best to use low-fat milk and soybean milk to replace half of the broth chicken soup, which can supplement more protein and vitamins, and the calcium in milk is also very important for making milk.
3. Change white rice and flour into eight-treasure porridge cooked with miscellaneous grains and beans for dinner. It is recommended to give priority to the use of millet, oats, red beans, black rice and other ingredients. Cook it thick. Vitamin B 1 in these miscellaneous grains can improve the quality of breast milk and is good for babies. The dietary fiber contained in it also helps to prevent constipation. At the same time, porridge contains more water than rice, so you won't worry about gaining weight even if you are full.
4. Eat more vegetables and less sweets. Don't starve yourself when you lose weight. If the staple food is reduced by one third, you can fill your stomach with a lot of vegetables. Boiled and cold-mixed vegetables are bulky and rich in food, dietary fiber and micronutrients, which are very important for both mothers and children. If you eat dinner three times a day, you won't be interested in sweets, sweet drinks and junk snacks.
5. Walk more and do more housework every day. You can also participate in gymnastics, mat gymnastics, yoga and other fitness activities normally. Less intense physical activity does not affect breastfeeding at all, but helps to lose weight and is also good for blood circulation. Many people have heard that breast milk will turn sour after exercise, and babies don't like it. In fact, if the intensity of exercise is not great, the body cannot produce so much lactic acid. At the same time, lactic acid is not a toxic substance, it is the source of sour taste of yogurt, which is beneficial to the absorption of mineral nutrients and intestinal health.
How to lose weight after childbirth?
1, three meals should be quantified regularly.
Maternal diet should be regular and quantitative, preferably three meals a day. If you reduce the number of meals, it will reduce the metabolic rate of the body and delay the effect of losing weight; Try not to eat a meal, but your body will eat more because of the news of famine, so you must eat three meals regularly. However, because the amount of activities during the day is higher than that at night, breakfast and lunch account for the largest part. At night, the amount of activities decreases and the intake of dinner will also decrease.
2. Eat more fruits and vegetables.
Maternal women should eat less greasy food and sweets and more vegetables and fruits. Rich food and sweets are high in calories, fat and sugar. Eating too much or too full can easily lead to obesity. Vegetables and fruits are low in calories and rich in vitamins, minerals and trace elements. Vitamins and trace elements can promote fat catabolism, eliminate fat accumulation and help prevent obesity.
Step 3 change the order of eating
Maternal women can lose weight by changing the order of eating. Because there are many plant fibers, it will swell when it meets water, which is easy to make the stomach feel full. So new mothers can eat soup and vegetables first, then rice, noodles and protein.