How to lose weight when you gain more than 20 kilograms after delivery?
After giving birth to BB, expectant mothers are faced with a slimming plan to restore their perfect figure, especially how do mothers lose weight after caesarean section? What methods are there to lose weight after caesarean section? Mothers look over, here are some tips for hot moms to recommend postpartum slimming!
Cheats 1, Postpartum Yoga can easily throw meat.
1, lie flat on the ground, knees bent, soles close to hips, and grasp ankles with both hands.
2, chest, upper back and buttocks have a sense of stretching, lying flat, feet slightly apart.
3. Keep your head, shoulders and feet on the ground, raise your hips and chest as high as possible, and take a deep breath slowly.
Hold this action for at least ten seconds, and then put it down. You can shorten or extend the time according to your own situation.
Cheats 2, easy body shaping
1, standing posture, hands naturally drooping, feet open shoulder width.
2. Lift your heels slowly with both feet at the same time, stand on tiptoe, and then slowly lower your heels.
3, repeat 10 times a day, you can have a beautiful leg shape.
Cheats 3. Can you lose weight by eating?
1 Eat more vegetables. Too much plant fiber will absorb water and expand, which will easily make the stomach feel full.
2. Change the order of eating. Because vegetables swell in water, it is easy to make your stomach feel full. So new mothers can eat soup and vegetables first, then rice, noodles and protein.
3, less oil, less seasoning.
4. Three meals are regularly quantified. The amount of activities during the day is higher than that at night, so the amount of breakfast and lunch is the most. When the activity in the evening decreases, the dinner intake will also decrease.
5. Choose foods with slow blood sugar rise and eat more fruits and vegetables.
The parturient consumes a lot of energy during childbirth, and her body is very weak, so she needs confinement, rest as much as possible during confinement, and make up for her diet. In fact, after childbirth, big fish and big meat are used for tonic. Too greasy food not only does not help postpartum recovery, but also easily leads to more fat accumulation in the body, which is not conducive to postpartum recovery.
A reasonable diet can help you lose weight after caesarean section, so what should you pay attention to after caesarean section?
1, eat more foods rich in protein.
Foods rich in protein can quickly replenish energy for pregnant women and help them recover their physical strength. You can eat chicken, fish, lean meat, beans and so on. When ingesting protein, we should pay attention to controlling the intake. Too much protein will easily increase the burden on the liver and kidneys of pregnant women, which will have a negative impact on health.
2. Diversification of staple foods
Modern people's diet is becoming more and more elaborate, which is not conducive to the recovery of caesarean section women. Coarse grains need to be eaten together with flour and rice, and you can eat more millet, corn flour and brown rice.
Vegetables and fruits are indispensable.
Caesarean mothers are prone to constipation after delivery. At this time, they can eat more vegetables and fruits, which can not only prevent postpartum constipation, but also provide rich vitamins and cellulose.
Step 4 eat more liquid food
Liquid food is easy to digest and absorb, and can also promote milk secretion. So mothers after caesarean section can eat more liquid food, such as porridge and soup. Maternal women should pay attention to drinking soup after eating milk. Drinking too much soup can easily lead to maternal swelling.
5, eat less hot and sour
Hot and sour food can irritate the stomach of pregnant women and cause discomfort.
6. Eat less sweets
Remember that eating too much sweets will affect the appetite of pregnant women, and it is likely to turn into fat, so it will be more difficult to get rid of this fat in the future.
Mothers who give birth naturally can get out of bed the next day after delivery and go first. Mothers who have caesarean section are advised to get out of bed slowly on the third day because of excessive blood loss and low blood sugar. Don't be too anxious to lose weight after caesarean section, especially strenuous exercise will cause serious uterine bleeding, which will do great harm to the uterus. You can start to lose weight 6 weeks after delivery. What exercise is suitable for mothers who have caesarean section? Facts show that aerobic exercise is more suitable for mothers after caesarean section, and you can choose the following items:
Shopping: Most female friends like shopping, which may shrink your wallet, but this aerobic exercise will also shrink your postpartum waistline. Newborn mothers can take their babies shopping together. While slimming yourself, you can also let your baby see more new things.
Jogging: Jogging is a good aerobic exercise, which helps to lose weight after childbirth, but it takes a long time to see the effect of jogging and losing weight, so you can't give up halfway.
Dancing: Dancing with beautiful music is not easy to make people feel tired, and it is easier for people to stick to it, so dancing is the best aerobic exercise for mothers after caesarean section.
Stretching exercise: Stretching exercise helps to improve the flexibility of the body and present beautiful body lines, so mothers can do some stretching exercises after caesarean section.
Yoga: More and more people fall in love with yoga, so mothers after caesarean section may wish to get in touch with it. Yoga can accelerate metabolism, help repair the body and improve people's internal and external temperament. This is a good exercise.
Many mothers lose weight too fast after delivery, which not only fails to achieve good results, but is counterproductive. The following are many misunderstandings when postpartum mothers lose weight. In contrast, don't do it!
Dieting immediately after delivery: Mothers consume a lot of energy during delivery and are very weak. Mothers also bear the burden of breastfeeding their babies. At this time, we must pay attention to supplement nutrition, help the body recover, and provide quality breast milk for the baby. Therefore, within 42 days after delivery, mothers should not blindly diet to lose weight.
Exercise immediately after delivery: Exercise immediately after delivery will not only help the recovery of the uterus, but also bring serious harm to the uterus, so we should seize the opportunity to lose weight through exercise.
Take diet pills: No matter how good the diet pills are, they are always pills. Take diet pills immediately after delivery, and the drugs will be excreted from breast milk. If you want to breastfeed, then the baby will indirectly take diet pills.
No matter what good way to lose weight, mothers should not be too impatient. They should make a weight loss plan that suits them according to their physical recovery, and it is best to find one that suits them.
Originally, each has its own advantages, but this is an era in which thinness is the beauty, so women who love beauty always take losing weight as their long-term goal, so they will be so determined. However, the brilliance of motherhood made them sacrifice their slim figure, just to give the fetus in the abdomen sufficient and balanced nutrition. Therefore, how to lose weight during lactation after childbirth has become the primary task of many mothers.
There are many ways to lose weight, but lactating mothers still shoulder the responsibility of providing their babies with adequate and high-quality breast milk. Therefore, we should pay attention to the method of losing weight during lactation.
How to lose weight during lactation? First of all, when to start losing weight depends on the individual's physical recovery. If the body recovers well and there is no contraindication to exercise after the routine health examination after delivery, you can generally do some simple exercises one week after delivery, mainly abdominal fat and muscle exercises, such as sit-ups and pelvic floor muscles. But it's best to wait until a month later to lose weight, because confinement is very important for women's physical recovery and long-term health. Secondly, we should insist on doing these simple fitness exercises every day, so that we can restore our body shape three or six months after delivery, and return to the normal weight and body shape before pregnancy at the latest after the baby is one year old. Finally, we should pay attention to a reasonable diet, a healthy and nutritious diet during lactation and proper exercise, which can make breastfeeding lose weight with half the effort.
What about postpartum kidney deficiency obesity?
Haste makes waste. This famous saying is very suitable for mothers who lose weight immediately after delivery or lose weight crazily after delivery. You can't rush to lose weight during lactation. You should step by step according to your physical recovery, which is very important for the health of both mother and baby. If you lose weight quickly, it may prolong the recovery time and bring various sequelae to your mother's body. How to lose weight quickly during lactation? In fact, there is a golden period for postpartum weight loss, which can be carried out step by step according to the golden period, so breastfeeding can get twice the result with half the effort. Let's take a look at the prime time to lose weight during lactation:
1, do not lose weight within one month after delivery. Generally speaking, one month after delivery is the time for parturient, which plays a very important role in women's health and is an important period for women's postpartum recovery. It is generally recommended not to lose weight immediately one month after delivery. However, if the postpartum recovery is good, you can do some simple small exercises, such as sit-ups, according to the recovery of the parturient.
2, 6 weeks after delivery, you can start to lose weight according to your own situation. The amount of exercise should be determined according to your own tolerance. At this time, you can also use postpartum diet to help lose weight.
3, you can lose weight properly after 2 months after delivery. Two months after delivery, I have generally finished my confinement, so I can lose weight properly.
4, 4 months after delivery can increase weight loss. Four months after delivery, the body basically recovered to the prenatal level. At this time, you can appropriately increase the amount of exercise, but you should keep up with the diet and nutrition.
6 months after delivery is the key period to lose weight. Persistence is the final victory. Continue to adhere to simple small exercises and perhaps boring recipes to prevent rebound after losing weight.
In the process of delivery, the parturient will consume a lot of energy and blood, greatly reducing the resistance and physique of the parturient. Postpartum must be well nursed back to health and recuperate, in order to restore health as soon as possible. The best way of postpartum conditioning is often food conditioning. However, many people worry that they are not slim at the beginning after pregnancy, and continuing to make up after giving birth will make them more obese. So many women start dieting to lose weight after the baby is born. This is not allowed, confinement should not be sloppy, and the supplement should be made up, but if you want to make up your body to lose weight, you can still lose weight by a reasonable diet during lactation.
A reasonable diet to lose weight during lactation can not only help you lose weight after childbirth, but let's take a look at lactation.
1, eat more foods rich in protein.
Foods rich in protein can quickly replenish energy for pregnant women and help them recover their physical strength. You can eat chicken, fish, lean meat, beans and so on. When ingesting protein, we should pay attention to controlling the intake. Too much protein will easily increase the burden on the liver and kidneys of pregnant women, which will have a negative impact on health.
2. Diversification of staple foods
Modern people's diet is becoming more and more elaborate, which is not conducive to the recovery of pregnant women. Coarse grains need to be eaten together with flour and rice, and you can eat more millet, corn flour and brown rice.
Vegetables and fruits are indispensable.
Mom is prone to constipation after delivery. At this time, you can eat more fruits and vegetables, which can not only prevent postpartum constipation, but also provide rich vitamins and cellulose.
Step 4 eat more liquid food
Liquid food is easy to digest and absorb, and it can also promote milk secretion, so postpartum mothers can eat more liquid food, such as porridge and soup. Maternal women should pay attention to drinking soup after eating milk. Drinking too much soup can easily lead to maternal swelling.
5, eat less hot and sour
Hot and sour food can irritate the stomach of pregnant women and cause discomfort.
Pregnant 10 months, bloated 10 months, after the baby is born, mothers can't wait to lose weight and get back to their graceful figure as soon as possible. However, Rome was not built in a day. Losing weight needs to be accumulated slowly, and it needs to be persisted bit by bit. What's more, the maternal has experienced massive bleeding during childbirth, and the body itself is relatively weak. If you haven't recovered, you will lose weight in a hurry and often suffer a big loss. Bian Xiao understands that mothers are eager to restore their elegant figure, so I'm here to offer a coup to lose weight during lactation.
One of the best ways to lose weight during lactation is to adjust your breathing and restore your body. On the second day after delivery, the new mother who gave birth naturally can get out of bed and walk first. But for a new mother who has a caesarean section or has a large amount of blood loss and low blood pressure, she needs to rest for another two days before getting out of bed. The first month after delivery is the recovery period of the new mother's body. In order to restore physical strength, it is most important to rest more. The parturient by caesarean section basically leaves the puerperium 56 days after delivery. After leaving the puerperium, women can start to lose weight from simple exercise and diet conditioning.
1, pranayama exercise: lie on your back, put your arms behind your head, take a deep breath to sink your abdominal wall, and then exhale.
2, anal contraction exercise: supine, knees apart, and then forcibly closed, while forcibly contracting and relaxing the anus, exercising pelvic floor muscles to prevent muscle relaxation.
3. Diet: Mainly low-fat and high-protein foods, such as skinless chicken, beef, lean pork, fish, eggs and milk. Conditional new mothers can also eat abalone and sea cucumber to supplement protein to ensure the nutritional intake of babies and new mothers.
Breast-feeding weight loss coup 2, simple activities to tighten the abdomen. Because the abdominal wall muscles are overstretched, the muscle elasticity is reduced, and the abdominal muscles will be seriously relaxed. In the second month after delivery, the new mother can do some simple activities to regulate the metabolism of the body and restore the elasticity of abdominal muscles.
1, walking, just need a pair of comfortable shoes. The walking time can be gradually increased from 5 minutes each time to about 30 minutes.
2. New mothers can start doing some sit-ups and leg lifts in bed, exercise abdominal muscles and waist muscles, and reduce the fat in the abdomen and waist.
3, diet conditioning: eat more fresh fish and drink more fish soup. Fish is not only lower in fat content than other meats, but also can promote wound healing and restore muscle elasticity faster.