1, diet food
(1) Apple
Apples contain unique fruit acids, which can accelerate metabolism and reduce body fat. Moreover, apples are low-calorie foods, so no matter how much they eat, lactating mothers will not consume more calories than in their daily lives, which will help them lose weight after childbirth.
(2) Cucumber
Cucumber is also a good choice for postpartum diet to lose weight, because cucumber not only helps to inhibit the transformation of fat, but also inhibits the transformation of carbohydrates in various foods into fat in the body, which can effectively reduce the fat content in the mother's body.
(3) Nuts
Nuts, such as walnuts and cashews, contain a lot of unsaturated fatty acids, which can reduce cholesterol, maintain the health and elasticity of arteries and vessels, and use wet nurses to lose weight.
(4) Oats
Oats contain a lot of fiber and water-soluble fiber, which can reduce the absorption of cholesterol in the intestine, change the concentration of fatty acids in the blood, and reduce bad cholesterol and triglycerides, which is very beneficial to lose weight during lactation.
2, yoga to lose weight
(1) snake variant
Weight loss effect: The snake-shaped variant can restore the elasticity of women's buttocks, prevent sagging, eliminate the fat in the waist and back, and shape the curve of buttocks and waist and back.
Exercise:
1, prone, legs together, toes on the ground, hands on both sides of the chest, elbows adducted.
2. As you inhale, your arms exert strength and your chest is off the ground.
3. Shoulders sink, hips and back stay tight, and look forward.
4. Slowly lift your right leg, stretch your toes and keep your knees straight.
Breathe evenly for 5, 3-5 times, exhale, restore your right foot and change your left leg.
(2) One-leg balanced stretching type
Weight loss effect: One-leg balanced stretching can strengthen footwall strength, improve leg edema, eliminate fatigue of lower limbs and eliminate excess fat at the waist.
Exercise:
1. Step on the ground with your left foot and stand up with your right heel until your knees touch the ground.
2. Spread your legs as far as possible, adjust your body and keep your pelvis facing straight ahead.
3, the back is straight, and the inhalation arm is facing the top of the head.
4. Stretch up with your arms and keep breathing for 3-5 times.
(3) Foot binding
Weight loss effect: For new mothers, foot-binding posture is the best yoga action to exercise the abdomen, which can not only promote abdominal blood circulation, but also tighten abdominal fat, so that the pelvis and back can get sufficient blood supply, achieving the dual effects of weight loss and fitness.
Exercise:
1. First, keep your body upright and sit with your feet relatively seated.
2. Then start inhaling, let your hands reach out to your sides, then exhale, let your hands cross under your toes, and your body will slowly descend.
3. When the body is down, keep breathing at a natural frequency, breathe five times with your elbows, and put your hands back naturally.
4. Then let your hand slowly reach out to both sides and let your fingertips touch the ground.
5. Finally, keep breathing at normal frequency for 5 times, and let the whole body return to the original sitting position.
(4) Plough type
Weight loss effect: Ploughing can make the new mother's abdominal organs get a good exercise, restore contraction vitality and help the new mother reduce her stomach.
Exercise:
1. Breathe on your back and relax. When inhaling, let your legs slowly lift at 90 degrees. 2. Hold your lower back with both hands, and then send your legs to the ground when inhaling.
3, the body's center of gravity should be placed on the toes, knees straight for ten seconds, then bend your knees, stick them on your forehead, curl up, support your hands, lie on your back, and it is best not to leave the ground.
4. The left ear touches the ground 10 second. Finally, straighten your head, adjust your breathing and rest for 20 seconds.
(5) Pigeon style
Weight loss effect: Pigeon style can strengthen the new mother's leg muscles, beautify the arm lines, and slim down and shape well.
Exercise:
1. Straighten your legs, sit still and straighten your back.
2. Then to the left leg, the heel reaches the right span, the right leg opens to the right, the calf bends, and the thigh stretches backwards.
3. Grasp your right foot with your right hand and lift your calf. The right elbow joint should also clamp the same side of the foot.
4. The left arm bypasses the back of the head, and the hands are buckled behind the head. Hold for 1-2 minutes.
(6) Type of bolt
Weight loss effect: bolt yoga can effectively eliminate the fat accumulated in the waist and abdomen, and also strengthen the spine and internal organs.
Exercise:
1. First, let your body kneel on the ground, extend your right foot to the right, and point your toes outward, so that your left knee and right foot are in a line.
2. Then start inhaling, and slowly raise your hands and arms horizontally, keeping them parallel to the ground.
3. Then take another breath, put your body center of gravity down, put your right hand on your calf, and extend your right arm to the right.
4. Finally, let your left arm stretch forward to the right, look along your fingertips and keep breathing at a normal frequency for 5 times.
3. Other ways to lose weight.
(1) Take a walk
Shortly after giving birth to a baby, my mother is weak, so she can choose to take a walk, which is the simplest and most effective exercise method, but it needs to be carried out step by step and in a planned way. At the beginning, mother had better take a walk for 5 to 10 minutes at a time, and then gradually increase it to about 30 minutes at a time, preferably no more than 5 minutes at a time, and increase the length of the walk at the frequency that mother is used to.
(2) Sit-ups
Lactating mothers do sit-ups to reduce their stomachs. Lying on the ground or on the gymnastics mat, knees slightly apart, legs at right angles, hands crossed behind the head, and another person holding the feet of the subject, requiring elbows to touch knees when sitting up, and shoulder blades to touch the mat when lying on your back. Do only 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds.
(3) Climbing stairs
Climbing stairs is a very common exercise and has a very obvious effect on slimming. Going upstairs consumes four times more calories than walking and 80% more calories than running in the morning. However, lactating mothers should pay attention to the intensity in the process of climbing stairs, determine the amount of exercise according to their physical condition, and often make appropriate adjustments. The most important thing is persistence.
(4) Exercise with your baby
The effect of exercise between breastfeeding mother and baby will be obvious. Mother lies flat, tilts her legs, puts the baby on her stomach, then lifts her waist and pushes her hips to the maximum extent until she can't stand it, then puts it down and stands up again, at least 30 times at a time, which can help lactating mothers reduce their stomachs.
(5) Swimming
Swimming is a kind of whole-body exercise, which can not only shape the body, but also improve the heart and lung function and exercise almost all the muscles of the whole body. If the lactating mother has fully recovered, you can try swimming slowly after a large amount of exercise, so that you can gradually get rid of too much fat in your body, which is very helpful for postpartum slimming.
4. Breastfeeding diet
(1) crucian bean curd soup
Ingredients: 2 crucian carp, 1 tofu, 5g of salt, 4 slices of ginger, 2 parsley, a little white pepper and a proper amount of salad oil.
Practice: cut the tofu into thin slices, soak it in salt water for about 5 minutes, and drain the water; Eviscerate crucian carp, smear it with yellow wine, marinate it with salt for 10 minute, and fry it in a pot; Add onion, ginger and water, simmer for 10 minute, then simmer for 30 minutes; Finally, add tofu and cook for 5 minutes, add appropriate amount of salt, pepper and chicken essence, and sprinkle with some chopped green onion.
Efficacy: Crucian carp has the function of warming and nourishing, can tonify deficiency and strengthen body, promote diuresis and reduce swelling, and has a good curative effect on edema and obesity. In addition, crucian bean curd soup, if eaten regularly, can also help weaning, lower cholesterol and enhance disease resistance.
(2) Pine kernel corn porridge
Raw materials: pine nuts 30g, japonica rice 100g, corn kernels 100g, and a little salt.
Practice: Mash pine nuts, take white parts, wash and drain them, grind and crush them, and make them into paste for later use. Prepare a cooking pot, add appropriate amount of water, add pine nut paste and washed japonica rice, then add corn kernels, boil them together with high fire, and then cook them with low fire until the japonica rice is rotten and the juice is sticky. Add a little salt to taste and you can eat it. Take 1-2 times a day.
Efficacy: Pine kernel corn porridge is beneficial to the diet therapy of relieving postpartum constipation of women, and achieves the purpose of slimming and losing weight by relaxing bowels. Moreover, unsaturated fatty acids in pine nuts can promote the development of brain cells. Eating pine nuts for pregnant women can increase the nutrition of breast milk and is beneficial to the development of fetal brain.
(3) Milk-flavored red beans
Ingredients: 400g adzuki bean, proper amount of milk, 800g of water, 50g of rock sugar and a little condensed milk.
Practice: Wash adzuki beans and soak them in water one night in advance; Put clear water in the enamel pot, water: red beans = 2: 1, cook over high fire for 40 minutes, pour in crystal sugar and cook for 20 minutes, then open the lid and stir slowly with a spoon until the crystal sugar melts to avoid burning the pot; Turn off the fire and let it cool, then sieve, remove the bean skin and put it in the refrigerator for refrigeration; Put the red bean paste and milk together in a pot according to the ratio of 2: 1, and heat and mix well; According to personal taste, sweeten with condensed milk.
Efficacy: Red beans contain more nutrients than many foods such as wheat, millet and corn. Red beans are flat in nature, sweet and sour in taste and non-toxic, and have the functions of nourishing and strengthening the body, strengthening the spleen and nourishing the stomach, promoting diuresis and removing dampness, clearing away heat and toxic materials, promoting blood circulation and enriching blood.
(4) Assorted oolong porridge
Raw materials: coix seed 30g, winter melon seeds 100g, adzuki bean 20g, lotus leaf 10g, and an appropriate amount of oolong tea.
Practice: cook coix seed, winter melon seeds and red beans; Then put the cooked Coicis Semen, winter melon seeds and adzuki beans into lotus leaves and oolong tea wrapped in gauze; Decoct for 7-8 minutes, take out the gauze bag and take it twice.
Efficacy: Assorted oolong porridge can not only achieve the purpose of losing weight, but also strengthen the spleen and promote diuresis.
5. Pay attention to losing weight during lactation.
(1) Lose weight without drugs
Never take diet pills to lose weight during lactation. Its pharmaceutical ingredients will be absorbed into the baby's body through milk, which will do great harm to the baby's body.
(2) Don't go on a diet to lose weight
Some mothers will lose weight by dieting in order to get back in shape quickly, which is very undesirable. Dieting to lose weight will make the body very weak, less and less milk, and even lead to various complications, which is very unfavorable to both mother and baby.
(3) Don't eat sweets
Breastfeeding and weight loss do not eat sweets, because sweets are mostly monosaccharides and disaccharides, which easily lead to a rapid increase in blood sugar concentration. If you eat too many sweets, it may induce the pancreas to release a lot of insulin and promote the conversion of glucose into fat.
(4) Don't gird your waist
After giving birth to a baby, a lactating mother must not gird her waist immediately, otherwise it will hinder the blood circulation of abdominal organs and cause bloating and indigestion.
(5) Don't be superstitious about unscientific remedies.
Breast-feeding mothers must not be superstitious about unscientific remedies to lose weight, such as three-day apple diet, vomiting diet, smoking diet, water-cut diet and so on. Although it will have an effect, it will do great harm to the body at the expense of mother's health.
(6) Don't exercise too early.
Breast-feeding mothers lose weight and exercise too early, which is not conducive to the recovery of the uterus, and strenuous exercise will also lead to uterine prolapse when the body has not fully recovered. Relaxation of muscle ligaments leads to premature aging in women.
6. Does losing weight during lactation affect milk?
Improper way of losing weight during lactation will have a certain impact on milk. If the breast-fed mother loses weight by dieting, the nutrition in the milk can't keep up naturally, which will affect the quality and quantity of the milk, not only the health of the baby, but also the recovery of the mother's body. If the nursing mother loses weight through strenuous exercise, some metabolites of the body will enter the milk. After exercise, the milk will become sour, affecting the taste, and the baby will resist drinking milk.