1, the best time to lose weight after delivery
The two main points of postpartum weight loss for normal women of any age are nothing more than diet and exercise. Of course, with the increase of age, the time and process of weight loss will increase, which is mostly caused by physical function degradation and slow metabolism. Therefore, the way to lose weight should also be adjusted according to personal physical condition. Before you lose weight, you should first measure your height, weight, body mass index, the number of kilograms gained during pregnancy and your postpartum weight 1 month.
First, the golden period of slimming is the sixth week to the sixth month after delivery.
Generally speaking, the golden period of postpartum slimming is from the sixth week to the sixth month, but we should also consider the recovery state of the body, work and rest after returning to work, breastfeeding time and so on. Don't reduce your nutritional intake just because you want to lose weight quickly, which means eating the right things, cooperating with moderate exercise, and a lot of endless things. On the contrary, if you don't control your diet and do lazy activities, you will definitely get fat.
Second, healthy weight loss 1 week should not exceed 1 kg.
It is best not to exceed 1 kg per week for healthy weight loss, so it is less likely to have a negative impact on the body. If you lose 4 kg/month, you can lose 1 2 kg in 3 months, 16 kg in 4 months, and lose 12 ~ 65432 kg in normal pregnancy.
Iii. 1 more consumption per day 1000 calories 1 weekly weight loss 1 kg.
Weight loss 1kg is about 7000 ~ 7700 calories (depending on age, height, weight and body value). We can use a simple concept to calculate: the daily intake of calories (diet), minus the calories needed for basic metabolism, minus the calories consumed by breastfeeding, and 1 day only needs to consume about 1 000 calories.
Fourth, exercise can increase muscle mass and consume more calories.
According to statistics, in order to improve the basal metabolic rate and activate the body function with healthy and regular exercise, exercise can also increase the body's muscle mass, thus achieving the efficiency of consuming more calories. 1kg muscle or 1kg fat, which is bigger? The answer is fat. Because muscle density is greater than fat, she is also a 50 kg girl. People who have exercise habits look slimmer than those who don't exercise.
2, postpartum weight loss can do yoga.
(1) Baby curly hairstyle.
Lying posture, legs bent, legs clasped with both hands, forehead touching knees, body curled up like a baby. (Exercise your waist and abdomen to make your body visible)
(2) vertical.
Lie prone, put your arms straight on your sides, raise your legs together and keep 90 degrees with your body. (leg exercises)
(3)V type.
Sitting posture, arms and legs as straight as possible, maintaining a V-shape. (leg exercises)
(4) Sit and rotate the spine.
Sitting posture, the legs cross and contract under the hips, the other hand holds the legs and the other hand is placed on the back of the body. As you breathe, slowly turn your head back. (Massage internal organs, detoxify and exercise waist)
(5) the cow face is deformed.
Kneeling posture, palms closed behind your back, turned from outside to inside, fingertips raised as far as possible from bottom to top, chest out, head back. The same posture, the posture changes at the back, and the opposite hand pulls at the back. Holding your chest out is good for postpartum breast prolapse.
(6) Side waist extension.
Stand on one leg, with one leg contracted to one side of the standing leg. Support with the other hand, lean forward and straighten with the other hand, and do lateral waist movements. Go in the other direction. (Balance, waist)
3, do postpartum recovery gymnastics
According to experts, women's pelvic floor, anus, female private parts, abdomen and buttocks are all slack, so they can carry out targeted exercises according to gymnastics at the first time, such as breathing exercises, anus lifting exercises, hip exercises and sit-ups. When feeding a baby, the head, neck and shoulders of the parturient are easily affected. Looking up can prevent fatigue of head, neck and shoulders and relieve their pressure.
In addition, due to the custom of "confinement", some pregnant women will "confinement" at home according to the custom, but lying in bed for a long time will easily lead to poor blood circulation of lower limbs and venous embolism. Leg exercise can promote blood circulation, so pregnant women may wish to carry out targeted exercise as soon as possible.
Section 1, respiratory movement. Go to the pillow and lie flat, put your hands on your abdomen, try to contract your abdominal muscles when inhaling, and try to relax when exhaling.
The second section, levator ani movement. When inhaling, contract the anal sphincter and try to relax when exhaling.
The third quarter, hip movement. The muscles of the buttocks and pelvic floor contract when inhaling and relax when exhaling.
Section 4 Head-up Movement. Keep your chin as high as possible when inhaling and as close to your chest as possible when exhaling.
Section 5, sit-ups. Bend your legs, stretch your hands horizontally, lift your head and upper body off the bed as far as possible when inhaling, tilt your legs as far as possible when exhaling, and lie flat slowly.
Section 6, leg exercise. Bend your legs when inhaling, put one foot flat on the bed surface, keep your heel as close to your hips as possible, and slowly straighten your legs when exhaling. Then change legs, the action is the same as before.
Need to be reminded that if there is a caesarean section in the parturient, then when practicing sit-ups, we should pay attention to the abdominal wound and do what we can, and the wound will not be involved in sports. Puerpera (one day after delivery and three days after laparotomy) can do postpartum recovery gymnastics in bed, twice a day, with 8 beats per session.
4. Postpartum dietary guidance
1, light diet is praised by everyone: avoid adding all kinds of sauces when eating vegetables and fruits. Although lettuce salad and boiled vegetables are ideal foods for dieters, if you coat them with a thick layer of salad dressing and meat sauce, the weight loss plan will be ruined. Because oil, monosodium glutamate, soy sauce and other seasonings are all high-calorie things.
2. Vegetarian collocation is the most basic principle: the era of blindly listening to the opinions of predecessors and not eating vegetables has passed, and vegetarian collocation is the most basic and important principle. The combination of meat and vegetables and balanced nutrition can not only make your body get enough nutrition, but also avoid overnutrition.
3, drink more boiled water to promote detoxification: eight glasses of water a day helps the body balance electrolytes and promote metabolism. Drink plenty of water, which is necessary to strengthen detoxification. All biochemical reactions of human body must be dissolved in water, including the discharge of waste. Therefore, water intake must be increased after delivery.
4, vitamins can help human cells from harm: vegetables and fruits are a good source of many antioxidant nutrients, such as vitamin C, vitamin P and so on. Antioxidant nutrients are components that scavenge free radicals in the body and can reduce the damage to our cells.
5, eat more coarse grains to prevent constipation and colorectal cancer: In addition to rice, you can usually eat coarse grains such as brown rice and cereals as staple foods. Eating white rice can only consume calories and get no nutrition. Therefore, it is necessary to replace polished rice with coarse grains such as brown rice and whole wheat food. Not only can you eat more nutrition, but dietary fiber can also prevent constipation and colorectal cancer. This is good for people who want to lose weight.
6. Being too hungry and full is not only harmful to the stomach, but also detrimental to weight loss: if the calorie intake is excessively restricted, people will often be half hungry. However, if you choose nutritious food to eat eight points full, it will not only make people feel hungry, but also naturally reduce at least 500 calories every day.
7. Rinsing your mouth after a meal can reduce the chance of suffering from oral diseases: brushing your teeth immediately after a full meal can reduce the chance of suffering from oral diseases, and also make your breath fresh and difficult to eat. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth clean at any time.
8. Chew more, chew slowly and help digestion: Chewing slowly is good for digestion, and it is also helpful for postpartum recovery. Smart slimming method should try to lengthen the meal time, generally a meal should take at least 20 minutes. More importantly, chew slowly, and eat at least 10-20 mouthfuls each time before swallowing, so that you can feel full early without increasing the burden on your stomach.
9. Say goodbye to snacks: Snacks are extremely high in calories. If you really want to lose weight, you must control yourself and never let snacks appear within your reach. Otherwise, you will unconsciously consume a lot of calories.
10. Don't eat and drink: When you feel hungry, you can selectively eat some fruits to relieve hunger. Because you will eat more when you are hungry than when you are normal.