1, change the order of eating
After giving birth to a child, a woman can lose weight by changing the order of eating. Because vegetables are rich in fiber, they will swell when they meet water, so they are easy to feel full. Therefore, pregnant women can eat soup and vegetables first, then rice, noodles and protein foods to reduce their food intake.
2. Eat less high-calorie and high-fat food.
Maternal women should eat less greasy food and sweets after giving birth. These foods are high in calories and fat, and eating too much can easily lead to obesity. New mothers should eat more fruits and vegetables, which are low in calories and rich in vitamins, minerals and trace elements. Vitamins and trace elements can promote fat catabolism and eliminate fat accumulation, which is beneficial to postpartum weight loss.
3. Regular quantitative diet
A new mother who has given birth to a child had better eat three meals a day, regularly and quantitatively, and do not go on a diet to lose weight. Not only can not achieve the effect of losing weight, but it will greatly increase the food intake because the body receives the news of famine, which will affect the recovery of the maternal body. In terms of food intake, the intake of breakfast and lunch is the most, and the intake of dinner should be reduced because the amount of activities during the day is higher than that at night.
dance
Dancing is one of the best ways for lying-in women to eliminate abdominal fat. Loose abdominal fat can be consumed quickly during constant exercise, making abdominal muscles gradually more compact. In addition, dancing can make the metabolic function in the maternal body play a role, thus making the weight loss effect more obvious.
5. Yoga
Yoga is a very good way for postpartum mothers to lose weight. The intensity of exercise is not great, but the effect is excellent. Postpartum mothers can help promote gastrointestinal peristalsis through body-shaping yoga, so that the body's digestive function can be carried out normally and a good overall slimming effect can be achieved. If you persist for a long time, it will make your body more bumpy.
6. striding.
Cross-horse stance just look is a very simple exercise to lose weight for lying-in women. By squatting, you can easily tighten the muscle lines of the buttocks, subtract the excess fat from the buttocks, make the buttocks more firm and stiff, and also play a certain role in exercising the leg muscles.
7. Breastfeeding
Breastfeeding is the best way to lose weight. When breastfeeding, it will consume too much nutrition and calories in the new mother's body to prevent fat from accumulating in the body. A mother who insists on breastfeeding can help her body recover.
8. Misunderstanding of maternal weight loss after giving birth to children
Dieting immediately after delivery is the best way to lose weight.
Do not blindly diet and lose weight within 42 days after delivery. At this time, the body has not fully recovered to the pre-pregnancy level. In addition, most pregnant women need to breastfeed their babies and need supplementary nutrition. Forced dieting to lose weight is not only useless, but also may lead to various postpartum complications.
9. Breast-feeding can lose weight, and the diet is unrestrained.
Breast milk can help new mothers consume body fat and achieve the goal of slimming after childbirth. However, women can't eat and drink unscrupulously. Eating more nutrients than the body needs will make the body accumulate more fat, which is not conducive to postpartum slimming.
10, exercise immediately after delivery
Postpartum women should not rush to exercise to lose weight, which will not only have a bad effect, but also cause pelvic dislocation, backache and backache. Intense and large-scale exercise can re-injure and bleed women's private parts, which can slow down the recovery of uterus and cause bleeding.
1 1, less sleep.
Many postpartum mothers feel that they often get up at night to take care of their babies. It's hard, but it's good for losing weight. In fact, lack of sleep will lead to hormonal changes, increased appetite, and easy to get fat, which is particularly unfavorable for restoring body shape.
12, exercise to lose weight matters needing attention
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.