1, How to lose weight after delivery
One plastic fiber fruit a day
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Second, mobilize all forces.
New mothers should remember that there is no need to do everything by themselves. If you want to lose weight quickly, you need the support and help of your family and friends. Taking time off the schedule to lose weight often delays other work. At this time, friends or family can help you finish it. For example, if you go to the grocery store, you can ask friends or partners to do it for you, or you can shop online and deliver it directly to your door. With these saved time, you can exercise, reduce abdominal fat and gain weight during pregnancy. As for the baby, let grandparents or good friends look after it. Another way is to join the online new mother support group, take turns to look after the baby, and make the best use of all available resources and social networks. So, don't hesitate or be embarrassed, just ask for help or support.
Third, timely tonic.
After giving birth, your body needs time and nutrition to recover. It is best to rest for six weeks after delivery, and then do strenuous exercise to lose weight quickly. If you are breastfeeding, you should rest longer. Senior experts suggest that if you breastfeed yourself, it is best to wait until the baby is at least two months old before starting to lose weight, because if you lose too much weight at this time, it will directly affect the supply of breast milk. The best way is to speed up your physical recovery during the postpartum period, which can be carried out by eating a healthy diet with fewer meals every day. Eat less and eat more, such as half a sandwich, some celery or carrot sticks, a small piece of fruit, a small glass of milk and so on.
Fourth, breastfeeding mothers need at least 1800 calories a day.
Skipping meals in order to lose the weight gained during pregnancy can only lead to the opposite result, because you are likely to eat more at other times. In the long run, dieting will only lead to a sharp drop in energy and an increase in fatigue, which is not the result you want to see. If you are still breastfeeding, you need more calories than usual, and you need at least 1800 calories a day to keep you and your baby healthy. Many lactating mothers need 2000 to 2700 calories a day. These calories come from nutritious foods, such as lean protein, green vegetables, high-fiber fruits, dairy products and whole grains. Of course, we should restrain our desire to eat junk food. Because they not only contain little nutritional value, but also most of the ingredients are junk fat, salt and sugar. These will not help you lose weight at all.
Verb (abbreviation for verb) long-chain fatty acid
Fat provides twice as many calories as carbohydrates or protein, so subtracting excess fat from the diet can also reduce calories. But remember, the body needs some fat and needs to provide enough good fat in the diet, so as to effectively reduce the weight and fat during pregnancy without rebounding easily. It is also very important to learn to choose the fat we eat, not only when we lose weight, because most of the fat we eat is composed of molecules, which are called long-chain triglycerides. Almost all vegetable oils used for cooking or preparing food, including corn, safflower, soybean, rape and other cooking oils or salad oils, are composed of long-chain triglycerides. Most junk food is processed from these long-chain fatty acids. As long as you use the right method, there is no side effect in losing weight.
Six, more intake of medium-chain fatty acids
A large number of studies have found that medium-chain triglycerides in our diet can reduce body fat by increasing energy, accelerating metabolism and accelerating calorie burning. Canadian researchers advocate eating more fat rich in medium-chain fatty acids to prevent obesity. The source of medium-chain fatty acids is organic matter, unprocessed cold-pressed coconut oil. Unlike long-chain fatty acids, medium-chain fatty acids are not stored in the body. It is not stored in our fat cells, but as a direct source of nutrients, providing energy, just like carbohydrates. Unlike long-chain fatty acids, medium-chain fatty acids do not circulate in the blood, nor provide fat to fat cells or gain weight.
Seven, the new mother moved!
Another healthy way to lose weight is to start doing some gentle exercises, such as walking, pelvic exercises and stretching exercises, as long as you feel comfortable. Six weeks after delivery, you can try more strenuous exercise. However, it is best to discuss with the doctor in advance whether you can start to increase the intensity of exercise. Of course, aerobic exercise is also good for keeping healthy, and it can also help you lose a few pounds or lose your pregnant weight faster. Because your time is very limited and precious, make full use of it. You can take time to exercise from time to time. You don't have to spend a lot of time in the gym, you can keep it as simple as possible. For example, when the baby is sleeping, he can run around the house several times or climb the stairs. You can also exercise with DVD programs or play somatosensory games. You can also work in the garden or swim (if you have a swimming pool at home), just put the baby in the shade. You can also jog by putting the baby in the cart. Besides, you can play your favorite music and dance to it. In this way, you can make your baby feel happy and improve his mood.
Of course, yoga is a good way to exercise. You can find a yoga class nearby or buy a box of yoga DVD. Basic stretching exercises such as warrior yoga, triangle, prone, supine or pelvic lifting are a good start. However, it is important to avoid reverse movement. All these healthy methods are designed to help you lose weight by exercising quickly after childbirth.
Eight, adequate sleep and energy
It is not easy for a new mother to get enough sleep. It was almost midnight when the baby fell asleep. Adequate high-quality sleep is very important for everyone, because it contributes to our physical and mental health, even if we sleep less for an hour or two at night, it will affect our health. The health problems caused by lack of sleep include inattention, lack of energy, deterioration of immune system and slow healing ability. These will undermine the progress or motivation of weight loss. So how can new mothers ensure adequate sleep? A simple way is to rest as much as possible when the baby is asleep. Or ask others for help. You can ask your family or friends to look after the baby while you are resting. You can put on headphones to isolate the sound outside. If you can't sleep during the day, you can dim the light in the room or use an eye mask. Although sleeping with your baby brings you pleasure and comfort, your baby's every move will interrupt your sleep. So it's best to let the baby sleep alone, so you will be less disturbed and sleep better.
2. How to prevent breast ptosis after delivery?
1. Wash your hands before feeding, and then gently massage your breasts to stimulate lactation reflex. When feeding, first clean the nipple with clean warm water, and then dry it with a towel. Don't scrub with lotion, soap or alcohol, so as to avoid chemical substances adhering to nipples. After feeding, it is best to squeeze out a drop of milk by hand and rub it around the nipple to protect it.
2. In order to avoid sagging breasts, you can hold them up with a pure cotton bra, which is slightly larger than usual. You can also choose a bra specially designed for breastfeeding, and the front can be untied, which has a certain effect on preventing breast sagging. If there is milk stasis or you can't feed for some reason, you should squeeze the milk out of your breast in time.
3. Feed the baby as soon as possible after delivery. Even if there is no milk for the time being after delivery, let the baby suck the nipple and stimulate the breast to give early milk.
How can women not let their breasts droop after childbirth?
4. Because the skin mucosa of the nipple is very delicate, it is necessary to ensure the correct posture of the child when sucking. Don't let the baby only hold the nipple in his mouth, but hold the nipple and most of the areola. Only containing nipples, it is easy for babies to pull nipples because they can't suck milk, which will hurt them.
5. If the nipple is damaged, apply a little glycerin or erythromycin eye ointment to the nipple; If the injury is serious and it doesn't work after application, you should go to a specialized hospital in time.
6. If the nipple is sunken, it should be corrected in time during pregnancy. You can use your hands and fingers to make a cross pull around the breast skin to make the nipple pop out of the depression.