Confinement is the main reason why many mothers are out of shape after childbirth. During confinement, the new mommy will drink a lot of greasy soup, and the calories will definitely exceed the standard, so both quality and quantity should be taken into account in her diet. Mothers who breastfeed after childbirth should consume no less than 2000 kilocalories a day. If they don't breastfeed after delivery, the calories should be controlled within 1800 kcal, reducing the intake of edible oil and sugar and increasing the intake of vegetables. It is recommended to eat more foods that are easy to feel full and have low calories, such as seaweed and mushrooms. Food is mainly meat, fresh fish, soybeans, tofu, milk and other high-quality protein.

More than 60% of weight gain during pregnancy is caused by water, and these must be discharged slowly after delivery. During confinement, if you eat too salty or contain soy sauce, vinegar, tomatoes and other condiments, or eat pickled food and canned food, the water in your body will stay and your weight will naturally not drop.

Four principles of dieting to lose weight

1 replacing meat with fish: fresh fish, especially white meat fresh fish, has lower fat content than other meats and almost no cholesterol.

2 Replace snacks with fruits and vegetables: If you want to eat snacks, choose some fruits and vegetables, such as tomatoes.

3. Replace 1/2+1+/2 with 1/2:1/2 bowls in the morning, evening and evening. Although I ate two bowls of rice on the same day, the effects of eating 1 bowl at night and 1 bowl at noon are completely different.

4 eat more vegetables and eat less: it is difficult for a mother who does not put a bowl on her stomach to lose weight successfully. At this time, they can eat less and eat more.

Four keys to losing weight

Timely exercise

Simple exercises such as walking or walking can be performed on the second day after natural delivery to promote gastrointestinal peristalsis, and stretching exercises such as hips, head and neck can be performed about two or three weeks after delivery, which can reduce urinary incontinence and accelerate perineal contraction. Cesarean section can lie flat, take a deep breath, gently massage the abdomen, and then do other exercises.

After lochia, you can take a quick walk or do aerobic exercise at least three times a week and not more than five times for 30-50 minutes each time. Postpartum exercise should be persistent.

Implement phased complementary food addition

The first two weeks were not suitable for tonic because the lochia was unclean. Diet should focus on promoting metabolism and discharging excess water from the body. For example, 1 week takes "sesame oil pork liver" as the staple food to help the uterus discharge lochia and other wastes; In the second week, use "sesame kidney" to promote blood circulation to prevent backache; When the lochia is clean in the third or fourth week, you can start eating sesame chicken to replenish blood and regulate qi.

Use abdominal rhytidectomy

Mothers who give birth naturally can use tummy tuck after delivery, which helps to reduce fat and prevent backache. It is best to use it only during the day and untie it at night to ensure good blood circulation. Caesarean mothers usually need to use abdominal tuck two days after delivery, which can help support the waist bone and relieve the pain of the wound.

Self-breastfeeding

Making milk consumes about 2092 ~ 3347 joules of heat every day. After one month, it will consume 62760 ~ 1004 16 joules more than the mother who does not breastfeed. Converted into fat, nearly 2 kilograms of fat!

Many medical studies have proved that breastfeeding one's mother can recover as soon as possible and reduce the incidence of breast cancer and ovarian cancer.

Four misunderstandings of slimming

1 Exercise immediately after giving birth.

Doing some weight loss exercise shortly after delivery may slow down the recovery of uterus and cause bleeding, while strenuous exercise will slow down the recovery of surgical section or vulvar incision, and some joints are particularly vulnerable to injury, which will make the situation of cesarean section mothers more dangerous. Mothers who give birth naturally can start postpartum slimming exercise in 4 ~ 6 weeks after delivery, and mothers who have cesarean section need 6 ~ 8 weeks.

2 Anemia also loses weight

If you lose too much blood during childbirth, it will cause anemia and slow recovery after childbirth. Losing weight on the basis of not solving anemia is bound to aggravate anemia. Iron-rich foods include spinach, brown sugar, fish, meat and animal liver.

3 lose weight in the case of constipation

A large amount of postpartum drainage, gastrointestinal disorders, easy to lead to constipation, not easy to lose weight. You should consciously drink more water and eat more fiber-rich vegetables. When constipation is serious, you can drink more yogurt and milk.

4 lactation slimming

Dieting during lactation may affect the quality of milk, but if you want to lose weight, you should nurse well, because breastfeeding won't make you gain much weight. If you are breastfeeding, you can do slimming exercise after 6 months. If you are not breast-feeding, you can start to lose weight according to your health status 3 months after delivery.