(1) Ensure a balanced nutritional intake. New postpartum mothers who have just experienced great changes don't need to go on a special diet during the weight loss exercise, because a healthier diet is more important than ever. A healthy body needs more than 50 kinds of nutrients to assist its physiological functions. During this time, new mothers should try to eat nutritious food (but pay attention to the calories of food), and also eat more fruits and vegetables of various colors such as yellow, green, red and orange. In addition, it is also important for postpartum mothers to eat more fiber foods, and they should eat as much coarse grains as possible. Coarse grains such as 1, cereals such as corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, buckwheat/wheat bran, etc. 2, miscellaneous beans: soybeans, mung beans, red beans, black beans, mung beans, kidney beans, broad beans, peas and so on. 3. Tubers: sweet potato, yam, potato, etc. In addition to a balanced intake of six categories of food (namely, protein, fat, carbohydrates, minerals, vitamins and water), postpartum mothers should also pay attention to the following nutrients: 1, protein (especially for suckers): it can be obtained from lean meat, skinless chicken, fish and milk with low fat content. 2. Fiber: obtained from vegetables, fruits, brown rice, whole wheat bread, etc. , can avoid postpartum constipation, but also increase satiety. 3. Iron: obtained from laver, clams, black sesame seeds, red beans and eggs. It is also good to eat sesame oil pork liver soup once a week. 4. Calcium: It is recommended to drink 2 cups of milk every day, and breastfeeding mothers can drink 3 cups, or dried eat small fish, tofu and beans. Love tip: postpartum mothers should remember not to pursue fashionable dieting: especially lactating mothers, who shoulder the nutritional supply of two people, if dieting will endanger the baby's health. (2) Low-calorie diet. In order to make effective use of the large amount of fat accumulated in postpartum mothers, postpartum weight loss should be based on low-calorie diet. While ingesting nutrition, we should also pay attention to the calories of food. Generally speaking, in diet, non-breast-feeding mothers need to consume 1600 to 1800 calories every day to return to normal before pregnancy. For breast-feeding mothers, in order to provide sufficient milk, the daily calories are 500 more than those of non-breast-feeding mothers. The diet intake after the month is mainly low-fat and high-protein food. Postpartum weight recovery requires eating low-fat and high-protein foods as much as possible, such as skinless chicken, beef, lean pork, fish, abalone and sea cucumber. The principle of low-calorie diet for new mothers must first be drinking: drinking water or low-fat milk, and drinking less or no sugary drinks. In addition, drinking more water should also be one of the key steps of the new mother's weight loss plan. Because the burning of fat depends on the assistance of water, it is undoubtedly unhealthy to reduce drinking water in order to maintain normal metabolism, and the new mommy needs extra water to secrete milk during lactation. If drinking water is insufficient, it will cause thick milk, poor excretion and acute mastitis. Love tip: New mothers need to drink more water. If activities increase, they must drink more water to prevent dehydration. Especially during lactation, you should drink at least 8 glasses of water every day. If the new mother's urine or the baby's urine is dark yellow, or the baby has not wetted 7-8 diapers or defecated 4-5 times within 24 hours, it is that the new mother drinks too little water. (3) A small amount of meals. Not eating for a long time will only lead to the result of eating and drinking. A small amount of meals can give the body more time to burn calories, and a small amount of meals is an effective way to adapt to new appetites. Remember not to eat too salty food every meal, or contain heavy and stimulating condiments such as soy sauce and hot sauce, and other pickled foods, because this will make the water in the body stay, not easy to discharge, and will not lose weight. The benchmark of "small amount" is to ensure that the energy consumed by activities after each meal can be met, and the heat brought into the community can be fully utilized without storing too much excess heat. However, during breastfeeding, if you don't eat more, there won't be enough milk secretion, the baby won't have milk to eat, you won't be able to consume more calories, and you won't be able to consume more nutrients to supply your body and baby. That's why we have to eat more. (4) Get rid of bad eating habits during pregnancy. Generally speaking, pregnant women often have some bad eating habits, which are often manifested as partial eclipse and picky eaters. Some women prefer to eat chicken, duck, fish and high-grade nutrition and health products, or some people only eat vegetarian dishes, some people don't eat internal organs (such as pig liver), and some people don't drink milk or eat eggs, resulting in single nutrition and unbalanced diet. You know, different foods contain different nutrients, and the content is different. Therefore, postpartum new mothers should try to eat as much miscellaneous food as possible, not partial eclipse, not taboo, ensure balanced and comprehensive nutrition, and supplement a lot of postpartum nutrition. Nutrition should be strengthened in diet, especially the intake of high-quality protein, minerals and vitamins. Eat more fruits besides dinner. Some women restrict their diet because they are obese before pregnancy or are worried about their poor health after pregnancy. Doing so will cause body fat consumption and increase ketone bodies, which is not conducive to the healthy development of the fetus. Therefore, eating and losing weight blindly should not be restricted. In addition, bad eating habits during pregnancy also indicate that the food is too fine and too fine. In the traditional family in China, the mother has always been the key protection object of the family before and during pregnancy. Generally, we eat polished rice and flour instead of coarse grains, which leads to a serious shortage of vitamin B 1. Women in western countries return to work soon after giving birth, and they don't take special supplements. In China, mothers often have a tonic before and after pregnancy, but the traditional confinement method in China may make postpartum obesity more serious. The biggest problem is "making up" too much. (5) Insist on reasonable exercise. Although it is necessary for pregnant women to have a full rest during childbirth, rest does not mean staying in bed all day. Moderate exercise is helpful to wound healing and recovery of uterus and pelvic cavity. Eating too much, rarely exercising or lying still completely, the chances of gaining weight during confinement are greatly improved. You know, correct fitness activities can help new mothers get back in shape quickly. However, if you do some strenuous bodybuilding exercises soon after giving birth, for example, many pregnant women take strenuous exercise plans in order to lose weight quickly, but it often causes burnout, which is not only dangerous, but also counterproductive. Exercising vigorously to lose weight immediately after delivery is likely to slow down the recovery of uterus and cause bleeding. In severe cases, it will slow down the recovery of surgical section or vulvar incision during delivery, and in severe cases, it will cause re-injury. Because hormones in the body will change during pregnancy, thus softening connective tissue, some joints are particularly vulnerable to injury in the first few weeks after birth. The situation is even more dangerous if the new mother is delivered by caesarean section. Natural delivery mothers without postpartum hemorrhage can get out of bed about 2-3 days after delivery, do some pelvic contractions 3-5 days later, start doing aerobics or stretching exercises 2 weeks after delivery, and start losing weight 4-6 weeks after delivery. As for mothers who have caesarean section, it takes 6 to 8 weeks or longer to recover, and high-intensity exercise should be avoided to lose weight after delivery. According to the wound healing, in general, stretching can begin one month after delivery. Everyone should remember the golden age of postpartum weight loss plan mentioned above, and don't be too hasty or numb to carry out intense weight loss exercise. It is best for new mothers to limit postpartum activities to slow walking and slight stretching exercise. Generally speaking, suitable exercises after delivery are: 1, getting out of bed and doing some simple and relaxing housework. If you have to take care of your children by yourself, you will consume a lot of calories, but be careful not to be too tired, avoid lifting heavy objects, and don't use excessive force to avoid low back pain. 2. Walk slowly at the usual walking speed on the treadmill, paying attention not to be too fast. 3. Aerobics and stretching. Here, we should also teach new mothers some support methods to lose weight: 1, wear a corset to support the abdomen, assist the recovery of the stretched abdomen during pregnancy, and prevent sagging. 2. Moderately limit the diet (on the basis of maintaining the nutrients that must be ingested every day) and exercise for 30 minutes every day. If you are really too busy, or afraid of being too tired to do regular exercise for 30 minutes every day, try to create opportunities for activities in your daily life and make the odd activities add up to at least 30 minutes. .