How does postpartum leg fat lose weight?
Losing weight after childbirth has always been a worry for many new mothers. After giving birth to a baby, their bodies will be deformed, and losing weight has become the "number one task" for new mothers. Because the new mother is weak, she should pay great attention to her diet, so only through exercise can she lose weight and restore her slim figure. So what are the methods to lose weight after childbirth? Let's take a look at the exercise that makes you lose weight efficiently.
Postpartum weight loss should pay attention to the control of time, don't lose weight too early, and pay attention to gradual progress. Pay attention to a reasonable and balanced diet and reasonable exercise. A balanced diet adheres to the principle of heavy quality and light weight, and avoids eating too much high-fat food and salty food. Sticking to aerobic exercise is a good choice, such as yoga. In addition, you can also choose acupoint massage, which can adjust the meridians, glucose metabolism and fat metabolism in the body, so as to achieve the effects of beauty beauty, detoxification and slimming.
You can lose weight in the following ways after delivery: First, control your diet. In order to provide nutrition for the postpartum baby, mothers can eat more and eat less and more meals after delivery, which can not only provide balanced nutrition for the baby, but also achieve the goal of controlling weight. Second, breastfeeding, breastfeeding can burn more calories and control weight. Third, moderate aerobic exercise, once the baby feels physically recovered after 6-8 weeks of birth, you can do some exercise such as running, swimming and skipping rope to lose weight.
1, hip compression training (cats, tigers):
Kneel on the bed with your legs and hands. Tighten abdominal and back muscles to stabilize the body. When doing this, you can push one leg back and up as far as possible to tighten the gluteus maximus on the same side. The legs on both sides alternate 10- 15 times.
2, abdominal stretching training (swallows, locusts):
Lie on the bed and put a pillow under your abdomen, or roll up the quilt and put it under your abdomen. Tighten your back muscles and tilt your body upward until it is level. To do this action, keep it stable below the hips, and you can support it with your hands to reduce the difficulty of the action.
3, abdominal compression training (half bridge):
Lie on your back, bend your hips and knees, keep your back close to the bed, and put your hands on your sides. The abdominal muscles contract, so that the upper body is slowly rolled up until the shoulder blades are raised. When doing this, always keep your head relaxed and don't pull your cervical spine forward. The range of motion should keep the lower back from leaving the bed surface.
The new mother's postpartum mood is also very important. Don't always look preoccupied, be cheerful. Postpartum is a period when all organs of the body are changing from the old balance to the new balance. It takes about 42 days to return to the pre-pregnancy level and to a healthy and normal non-pregnancy state. At this time, the new mother should have confidence, which will help her recover.
Don't fantasize about getting back in shape immediately after delivery. As mentioned above, postpartum weight gain is largely the need of breastfeeding. If you want to breastfeed your baby, don't go on a diet during lactation. You should combine work and rest, arrange meals 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. You can gradually start exercising after childbirth, and be careful not to use too much force during exercise. If you don't breastfeed, control your diet after the puerperium and eat enough meat, eggs and milk. Staple food can be reduced appropriately. Whatever you do, don't try to achieve your goal in a short time.
How does postpartum leg ache return a responsibility?
Under normal circumstances, after the mother successfully gave birth to the baby, the pores will not become slack, and it is particularly easy to sweat at this time. If you catch a cold, your legs will hurt. Lying in a dark and humid room during confinement can also cause maternal leg pain. Although pregnant women are encouraged to get out of bed and do more activities during childbirth, they should not be moved underground prematurely, nor should they sit for a long time, let alone do manual labor. In another case, you can go to the hospital to see if it is a leg pain caused by calcium deficiency.
Maternal leg pain should be paid attention to, not too tired, but also pay attention to timely calcium supplementation. Generally, oral calcium preparation and cod liver oil are better. In addition, there are many places to pay attention to. Too much phosphorus in the diet will drive calcium out of the body, so to avoid eating a lot of phosphorus-containing food, you can adjust it through diet and make tofu stewed fish. Fish contains vitamin D, and tofu is rich in calcium. Vitamin D can promote the absorption of calcium and greatly improve the utilization rate of calcium in tofu.
Maternal leg pain may be caused by the cold wind of pregnant women, or it may be caused by calcium deficiency in pregnant women. No matter what the reason, we should pay attention to timely treatment. While cooperating with the doctor's treatment, one's living habits should also be improved, and all aspects of conditioning can make the pain better treated.
What should I pay attention to during confinement?
1. Hygiene: There will be more maternal secretions in the second month, which needs to be kept clean every day. Many people think that you can't take a shower and wash your hair during the puerperium, but it's not. You can usually take a bath and wash your hair one week after delivery. But you can't use a bath, you can only use a bath, and you can take a bath after one and a half months to avoid sewage entering the body and causing infection.
2. Heat preservation: It is true that most women who are confinement need heat preservation, but we should pay attention to the degree of heat preservation. Ventilate the room often to keep the air fresh. If it is in summer, there is no need for excessive heat preservation. Just be careful not to let the mother blow directly at the fan or air conditioner outlet, just directly at the mother. Turn on the air conditioner to keep the proper temperature, not too low. If pregnant women sweat, they should change dry clothes in time.
3. Cleanliness: In addition to normal hair washing and bathing, other aspects should also be kept clean, such as brushing your teeth and cutting your nails. Because pregnant women eat more in confinement, they must pay attention to oral hygiene. Generally speaking, you can brush your teeth the day after delivery. Twice a day. Remember to brush your teeth with warm water to avoid irritating your gums. When eating food, you can also add some calcium to strengthen your teeth. Nail cutting can be done normally, without worrying about infection.
4. Food: It is not advisable for the puerpera to eat eggs within a few hours after delivery, because the puerpera is in a weak state at this time. If eating eggs is not easy to digest, it will increase the burden on the stomach. You can eat some liquid food and other digestive foods in the first three days. Vegetable soup and small fish porridge are recommended. Avoid eating indigestible or flatulent food, such as soybean milk. After three days, you can slowly supplement some tonics, fish and shrimp. And the nutrition should be balanced, with iron, calcium and protein fiber. You don't have to drink broth every day Too much fat will affect the composition of milk, and it is not easy for the baby to absorb it.
5. Vegetables and fruits: Mothers should pay special attention not to eat cold fruits when ingesting vegetables and fruits, which may lead to gastric congestion and indigestion. Reduce the intake of condiments such as salt in vegetables. Vegetables should eat more kelp to supplement iron and iodine, sesame seeds to supplement various nutrients, carrots and black beans to supplement vitamin ABC. Edible foods include: mulberry, longan, grapes, peanuts, black rice, red dates, spinach, fish, eggs, milk and bean products.
6. Taboo foods: cold fruits and vegetables: winter melon, watermelon, pear hawthorn, persimmon, strawberry, mango, cantaloupe, radish, leek, garlic, bitter gourd, celery, etc. At the same time, irritating drinks, strong tea, coffee, sour or salty ebony hawthorn and so on should be avoided. Some traditional Chinese medicines that should not be taken for a week or two after delivery: ginseng, codonopsis pilosula and astragalus, are easy to cause excitement and affect rest. Carthamus tinctorius, Salvia miltiorrhiza, Achyranthes bidentata and Olibanum are too strong to promote blood circulation at this stage.
7. Exercise: Generally speaking, you can sit in bed for a while 8 hours after delivery, go to the toilet for 12 hours, and walk around at will for 24 hours. Due to endocrine changes caused by childbirth, muscles and joints relax. Therefore, to avoid labor, you can do some exercise in moderation, and after half a month, you can do some sit-ups, abdominal muscle contraction and other exercises, and the intensity should not be too great. Don't do heavy work, otherwise it will easily lead to uterine shedding. )
remind
I said before that you need to keep warm during the second month, as long as it is not too much, but remember that it is best not to touch anything that is a little cold. Even in summer, it is best to wash your hands with warm water. Opening the refrigerator can help your family. Otherwise, it will easily lead to' moon disease'. Maternal women should pay special attention to maintaining a happy mood, and it is best to reduce the gaze of relatives and friends as much as possible, otherwise the maternal women will become excited and affect their sleep.