1, grasp the best time to lose weight
Some studies have pointed out that the golden period of slimming is within 6 months after delivery. After this period, it will be more difficult to lose weight in the future. The whole postpartum slimming cycle needs at least 3 months to be reversed.
1, natural delivery: after confinement, 1- 2 months after delivery, if the body recovers well, you can start to implement the weight loss plan.
2, caesarean section: it is best to wait until the stitches are removed and go home for 3 months before starting to lose weight.
Step 2 exercise to lose weight
It is recommended to try active slimming exercise 6-8 weeks after delivery, because postpartum body needs time to recover and maintain a good milk supply. You can choose mild to moderate intensity aerobic exercise, and persevere, with excellent fat burning effect, including jogging, brisk walking, swimming, cycling, aerobic dance and so on. It takes at least 30 minutes to burn fat effectively. If conditions permit, it is best to ask a professional slimming coach to make a slimming plan.
3. Diet to lose weight
Postpartum diet plays a vital role in the smooth progress of slimming. The principle of diet should be a balanced diet. To avoid high-fat, high-calorie foods, it is necessary to ensure that fetuses and pregnant women consume enough nutrition and avoid overnutrition.
1, don't be partial to chicken, duck, fish, eggs, but be vegetarian, and eat milk, vegetables, fruits and staple foods.
2. Try to eat less sweets and fried foods, and eat less animal oil, fat and animal offal.
3, try to eat unsaturated vegetable oil, the less oil, the better.
4, slow down the time to eat, the time of each meal is not less than 20 minutes.
4. Postpartum diet
Postpartum obese women can consult a dietitian before making a diet plan. The following diet meals can be used as a reference:
1, breakfast: choose whole wheat bread, eggs (according to personal preference), soybean milk (or skim milk) and a piece of fruit (apples, pears, etc.). ).
2. Chinese food: 1 Two staple foods (preferably coarse grains), 50g of chicken breast or beef and 200g of vegetables.
3, dinner: 1 two staple foods, the right amount of fish, the right amount of vegetables, a soup (not too greasy).
4. Before going to bed: a bottle of skim milk and an apple.
5, slimming meal: cantaloupe cup.
Ingredients: cantaloupe, eggs, carrots, celery (no seasoning).
Production practice:
(1) The cantaloupe was crosscut and the internal seeds were taken out.
(2) Add a little water after the eggs are broken, peel and dice carrots, and dice celery for later use.
(3) Add carrots and celery into the egg mixture and pour them into the cantaloupe.
(4) Put the cantaloupe into a steamer, cover the pot, and steam it with strong fire until the egg liquid is solidified.
Efficacy: Hami melon is rich in water, firm in meat, easy to feel full after eating, and high in fiber content, which is helpful to lose weight.
5, the use of postpartum abdominal belt
Abdominal bands can be used in the early postpartum period. Because puerperal women's stomachs are relatively loose, whenever there is a large amount of activity, the pulling of free organs in the body will make people feel very uncomfortable. Binding the abdominal belt will help the abdomen to be flat, but remember that the abdominal belt should not be too tight, so as not to affect the blood circulation. Untie the abdominal belt when sleeping.
Step 6 Use postpartum slimming clothes
Postpartum slimming clothes can effectively help women recover their prenatal body shape and achieve the effect of losing weight. It is recommended that the mother who loves beauty should not buy slimming clothes that are too tight or too loose. Too tight slimming clothes will affect the body's circulatory metabolism, oppress lymph, and lead to edema. Clothes that are too loose can't achieve slimming effect. New mothers must consider their physical condition when choosing slimming clothes, and use them under the guidance of professionals after childbirth. Don't lose weight blindly.
7, avoid eating diet pills after childbirth.
Never eat diet pills or tea after delivery. Diet pills mainly achieve the purpose of losing weight by absorbing less nutrition and increasing excretion. At the same time, diet pills affect the normal metabolism of the human body, especially during lactation, most drugs will be discharged from the milk, which is equivalent to giving the baby diet pills. The detoxification function of the baby's liver is poor. A large number of diet pills will easily reduce the baby's liver function and easily cause abnormal liver function.
8, postpartum weight loss precautions
1, postpartum weight loss attention time
It is not advisable to do weight loss exercise immediately after giving birth! Because during pregnancy, hormones in the body change, connective tissue becomes soft, and some joints are easily injured in a few weeks after delivery. Doing weight loss exercise soon after delivery can easily lead to slow recovery of uterus and cause bleeding, and strenuous exercise will also affect the recovery of maternal incision section or vulva incision.
Under normal circumstances, weight loss exercise can be carried out 4-6 weeks after natural delivery, and weight loss exercise can be started 6-8 weeks after cesarean section. If the wound recovers slowly, the time to lose weight should be postponed.
Don't always lie in bed.
Appropriate postpartum activities can accelerate the metabolism of the new mother's body and promote the decomposition of body fat. After natural delivery, the new mother can do some simple activities in bed, such as turning over, lifting her legs and shrinking her anus. They can do some light housework one week after delivery and go out for a walk after dinner. If you are a new mother who has a cesarean section, you can do simple activities such as turning over and walking on the ground before removing the stitches, and then do physical exertion such as walking after removing the stitches for one week.
3, not suitable for postpartum exercise
New mothers with the following diseases are not suitable for postpartum exercise: weak body, hot flashes and sweating, continuous increase of blood pressure, serious heart, liver, lung and kidney diseases, postpartum complications such as anemia, cesarean section, severe perineal tear and puerperal infection. These new mothers can only do some light exercise.
You can't go on a diet right away.
You can't go on a diet immediately after giving birth! The new mother is very weak after giving birth to the baby, and she has to bear the heavy responsibility of nursing the baby. This time is an important period, which needs a lot of nutrition to nourish the body and feed the baby. If you go on a diet immediately after delivery, it will not only lead to the slow recovery of the new mother, but also directly affect the growth of the baby.
5, postpartum should not take diet pills.
Diet pills will affect the absorption of nutrients and normal metabolism. The new mother takes drugs to lose weight during lactation, and a large amount of drugs will be absorbed by the body and then secreted through milk, which is equivalent to letting the baby eat a lot of diet pills. The newborn baby's organs are not yet mature, and the detoxification function of liver function is still very poor. Large doses of drugs entering the baby's body will lead to damage to the baby's liver function and even lead to abnormal liver function. Therefore, new mothers should not use diet pills to lose weight during lactation.
6. It is not advisable to lose weight during lactation.
Newborn babies get food and nutrition through milk, which requires new mothers to have a healthy body and secrete nutritious milk to feed their babies, so it is best for new mothers not to lose weight during breastfeeding.
7, weight loss needs to be gradual.
Don't worry about losing weight after childbirth. We should design a healthy weight loss plan according to scientific methods when the body allows and normal feeding, and it is best to lose 4-5 kilograms every month. If conditions permit, you can also ask a special coach for weight loss guidance.