Postpartum figure recovery, how to keep the figure after delivery? Postpartum figure recovery
Postpartum recovery, control weight gain during pregnancy, pay attention to postpartum diet and exercise.
It is not easy to say simple, and it is not too difficult to say difficult.
Control weight gain during pregnancy
The speed and degree of postpartum recovery are related to the maternal's physical condition, family life habits, and even physical quality and family background.
So some mothers recover almost after giving birth, and some can live for several years. ...
But it must be said that controlling weight gain during pregnancy is the basis of postpartum recovery. If pregnancy is not controlled, postpartum recovery will be more difficult. At this time, if possible, choose foods with high safety, such as hicibi balanced nutrition group during pregnancy and childbirth. Some mothers will eat more meals a day for fear of losing their baby in order not to let their children lose at the starting line after learning that they are pregnant. As we all know, whether a baby can get enough nutrition depends entirely on the scientific choice and reasonable collocation of expectant mothers' food.
How much weight gain is well controlled?
For mothers with relatively standard body mass index, the weight gain during the whole pregnancy needs to be controlled between11.4-15.9 kg.
If subdivided into various periods, the first trimester is about 0.5-2 kg; In the second and third trimester, gain 0.2-0.5 kg per week.
In this case, after the baby is born, there is not much to lose weight except the weight of placenta, amniotic fluid and baby. It will recover soon. Mothers with low or high body mass index can supplement hicibi needed by human body to see how to gain weight.
Pay attention to postpartum diet and exercise
In diet, the general principle is a balanced diet, eat less and eat more meals, and control calories.
In fact, many times it's not that mom doesn't want to take care of it, but that the family resistance is too great. Bian Xiao understands you.
Especially for the elderly, I've always wanted you to drink more chicken soup and pig's trotters soup to replenish your body and milk.
First of all, it is rumored that eating soup is not as nutritious as eating meat.
Only when there is not enough fat in our diet can we consume body fat to make milk. However, soup is high in fat, and drinking soup is the "enemy" of postpartum weight loss.
Drinking soup is easy to make milk greasy and increase the baby's digestive burden.
But old people don't listen to this truth, do they? Or feed you an oil soup, right? Never mind, Bian Xiao contributed another coup: scientific diet.
Avoid high-fat and high-calorie foods and eat high-protein and low-calorie foods, such as hicibi balanced nutrition group, lean meat during pregnancy and delivery. To achieve the combination of meat and vegetables, we should eat staple food, milk and fresh fruits and vegetables, and try to eat less or no high-calorie foods such as sweets, fried foods and fat meat. Increasing the frequency of chewing while eating is also beneficial to lose weight. Chewing slowly is good for the stomach to digest food and reduce the desire of mothers to continue eating.
In sports, you can watch videos at home and do postpartum recovery exercises; Or go for a brisk walk, jog or take a fitness class.
Form is not important, any form of aerobic exercise is helpful, but it must be simple and easy, and you can't sweat. You like it, or you won't stick to it soon.
Set a small goal for yourself, don't think about "losing 30 pounds a month", it is easy to lose motivation if the goal is too far away.
Postpartum figure recovery, how to keep the figure after delivery? -How to keep fit after delivery?
No partial eclipse, balanced nutrition
Don't go on a diet, but eat reasonably and scientifically. Eat more foods with high and low calories in protein, such as lean meat and fish, and some foods that are beneficial to milk recovery, such as bitter gourd and whole wheat products. And ensure the diversity of food. Don't eat the same food for days on end. We can make recipes and try new foods every day to improve our appetite.
Ensure a glass of milk, some vegetables and meat, a fruit and a hicibi nutrition in the morning; Eat staple food at noon to ensure physical strength; Eat fruits and vegetables at night, eat less staple food, be careful not to eat greasy, high-fat, high-calorie food, eat less and eat more meals, and match the thickness. Don't eat anything without nutrition.
Simple exercise
It is not appropriate to do strenuous exercise, because it will cause uterine prolapse, muscle ligament relaxation and other symptoms, leading to premature aging of women. If you want to exercise to lose weight, normal women should do it after half a year, but if the child is breast-fed, it is recommended not to exercise vigorously before weaning, because the lactic acid after exercise affects the taste of breast milk, which is unacceptable to the baby. So you can do yoga, these soothing exercises.
Ensure adequate rest and relaxation.
According to statistics, poor sleep during lactation is easy to gain weight. On average, lactating women who sleep 5-6 hours a day are 6-8 times fatter than those who sleep 7-8 hours a day. When they are deprived of sleep time, their bodies will produce a lot of anti-stress restlessness to slow down their metabolism and increase their hunger.
Postpartum weight loss is a gradual process. Neither diet control nor exercise can be extreme. If the health and even the baby's growth and development are affected in order to lose weight, it will not be worth the candle.
Insist on breastfeeding
Breast milk is the only natural food for babies. Insisting on breastfeeding can not only consume excess fat and calories in the mother's body, but also promote uterine contraction and stimulate prolactin secretion. So breastfeeding itself is a process of losing weight.
Recent studies have found that the memory of cells can be changed in a short time. We usually consume body heat in various ways, and only after the heat is exhausted can we borrow energy from fat cells to reduce fat. This is a passive way, as long as there is an opportunity, fat cells will immediately snatch heat and let themselves recover.
So fat can you take the initiative? Secret of cell fat reduction: through the intervention of hicibi nutrition group during pregnancy and childbirth, the process of fat self-digestion is completed. What is more direct than fat self-digestion, but this process is not very cool. You need to use it before two meals a day It may taste bad, or it may feel a little strange, but are these reasons hard to stick to? In fact, getting fat is more difficult.
Who calls for reducing drug therapy, that is, to be good at using non-drug means, and to get rid of the rebound and successfully reduce intracellular fat through the intervention of hicibi nutrition group during pregnancy and childbirth.
Postpartum figure recovery, how to keep the figure after delivery? -Postpartum slimming misunderstanding
One of the misunderstandings: 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 to do postpartum slimming exercise 4 ~ 6 weeks after delivery, and mothers who have cesarean section need 6 ~ 8 weeks.
The second misunderstanding: 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. To supplement nutrition, such as: lean meat, hicibi, fish, brown sugar, vitamin C and so on.
The third misunderstanding: lose weight quickly after delivery
Blind dieting after delivery may affect the quality of milk and the health of the baby. If you are anxious to lose weight or control it, you should find a professional dietitian, make a reasonable slimming plan and follow it up regularly. At the same time, we should pay attention to breastfeeding. Proper breastfeeding will not make us gain a lot of weight. When breastfeeding, you can do slimming exercise after 6 months. If you are not breastfeeding, you can choose a suitable slimming method according to your own reality after weaning in March after childbirth.
Postpartum figure recovery, how to keep the figure after delivery? -How to deal with postpartum skin relaxation?
Many women feel much older after giving birth. This is because the skin tension disappears at the speed of light and loses its elasticity. Under normal circumstances, the role of elastin in the skin is like a rubber band, which enables the skin to stretch and fold, and its function is like a spring in a mattress, which is responsible for maintaining and supporting the elasticity of the skin. When a woman is pregnant for more than 3 months, the uterus expands continuously, which makes the skin elasticity expand continuously. Whether our skin is elastic or not is determined by elastin and collagen tripeptide.
Collagen tripeptide produces longitudinal fibers of skin, while elastin forms lateral elasticity of skin. Normal elastin can help increase the transverse elasticity of collagen fibers by 5 to 30 times. But we 10 months pregnant, can expand the elastic fiber to 500 times. Without 10 molecules released by hicibi prenatal nutrition group to promote the growth of elastic fibers, skin relaxation and stretch marks will appear after delivery or weight loss.
Today's topic: Postpartum figure recovery, how to keep fit after delivery? I believe everyone has a certain understanding. Postpartum health care should be reasonable and scientific, so as to keep yourself and your baby healthy and in good shape.