1, it is not advisable to lose weight prematurely after confinement.
After giving birth, women are in the weakest state and need to fully recover. At the same time, frequent breastfeeding and hard parenting during confinement require a lot of energy. Therefore, in any case, during confinement, don't lose weight through strenuous exercise, dieting, wearing body shaping clothes, etc., which will seriously harm your health. However, it should also be noted that you can't enjoy too many tonics with high fat, high sugar and high calorie during the second month, which will also increase the burden of losing weight in the future.
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. Eat less and eat more.
Never go on a diet at will during confinement, or use improper methods to lose weight, such as "apple therapy" and "seven-day fasting", so as not to affect the physical recovery of pregnant women. You can divide three meals a day into five meals a day. Eating less and eating more meals can control calorie intake, so that mothers can feel full all day, and it is not easy to get hungry, which is conducive to losing weight.
4, miscellaneous grains instead of rice
During confinement in summer, porridge boiled with miscellaneous grains and beans can be used instead of white rice for dinner. It is suggested that millet, oats, red beans, black rice and other ingredients should be given priority. Vitamin B 1 in these miscellaneous grains can improve the quality of breast milk, which is beneficial to babies, and 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.
5. Drink less milky soup.
In the traditional understanding of China, soup is the secret of milking. All kinds of fish soup, chicken soup and pig's trotters soup should be cooked as thick as possible, and it is best to float a layer of oil on it for the best effect. But the milky white of the soup comes from the fat emulsified into droplets, not the nutrition lacking in breastfeeding.
It is recommended to drink only clear soup to remove oil slick on the surface. It is best to replace half of broth and chicken soup with low-fat milk and soybean milk, which can supplement more protein and vitamins, and the calcium in milk is also very important for making milk.
6. Postpartum 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.
7. How to lose weight after childbirth
(1) Exercise to lose weight
It is recommended to try active slimming exercise after 6-8 weeks of birth. You can choose mild to moderate intensity aerobic exercise to achieve persistence and excellent fat burning effect, including jogging, brisk walking, swimming, cycling and aerobic dance. It takes at least 30 minutes to burn fat effectively.
(2) Dieting to lose weight
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.