1, postpartum slimming exercise
1, postpartum anal contraction-restore yd tightness
After delivery, mother can do some small exercises in bed, such as tightening anus and yd, which can help pelvic floor muscles and yd return to their original tight state. About three times a day, you do about five or ten at a time.
2. Stretching in bed-exercise shoulder, back and thigh muscles.
Do proper leg lifting and stretching exercises in bed, or lift your shoulders slightly, and do it several times a day, several groups a day, and do what you can. This will help to exercise your shoulder muscles, back muscles and thigh muscles. And these exercises can be carried out one or two days after delivery.
3, sit-ups-exercise the abdomen to repair the abdomen.
Excessive nutrition during pregnancy can lead to excessive accumulation of abdominal fat. The abdominal wall sc is caused by the separation of rectus abdominis in the third trimester of pregnancy. It is recommended to do breathing exercises to tighten the abdomen first, and then do other abdominal exercises slowly.
4, yoga-shaping the whole body lines
Postpartum mothers can use their spare time to teach themselves yoga, which can not only slim down and beautify themselves, relieve back pain, but also calm down their mood and learn shaping dances such as belly dancing.
56,000 steps a day-burning fat
Reduce the time of watching TV and walk more; When answering the phone, talk while walking; Spend more time with your children; Do housework diligently, enjoy body and mind, and burn calories; Climb more stairs.
2. What is good for postpartum weight loss?
1, milk. Milk is rich in calcium and protein, as well as vitamins and other nutrients. The nutritional composition of low-fat milk is similar to that of whole milk. Drinking low-fat milk can not only control the intake of fat, but also achieve the goal of not getting fat, and can also supplement the nutrition that the baby needs well, which is a good weight loss product.
2. Vegetables and fruits. Vegetables and fruits are rich in vitamins, dietary fiber and nutrients such as calcium and iron. And fruits and vegetables will not make people fat, but also have the effect of beauty beauty. Spinach contains a lot of iron, which can effectively prevent postpartum anemia.
3. Coarse grains. In addition to the normal diet, the daily diet of postpartum new mothers should be accompanied by appropriate coarse grains and miscellaneous grains, such as millet and oats. Eating some coarse grains and miscellaneous grains can help new mothers to wriggle effectively, and eliminate toxins through dietary fiber, which can prevent food accumulation from causing their stomachs to get bigger and bigger and achieve the effect of losing weight.
3, white-collar fast weight loss method
1. On a busy day, the fun of losing weight begins with breakfast.
Among the three meals a day, breakfast is especially important. Drink a cup of boiled water after getting up to clean the intestines. When choosing breakfast, it is recommended to choose a nutritious combination, such as organic essence soup and cereal with high dietary fiber, which is not only nutritious, but also high in calcium, low in fat and zero in cholesterol, making you full of vitality.
2. sedentary computer family, drinking water and exercising are indispensable.
Many office workers rely on computers for their daily work and sit in front of computers for at least 8 hours every day. Don't forget to drink more water at this time. Drinking water can regulate physiological conditions and accelerate metabolism. At the same time, you can often walk around and go to the toilet.
When you are working hard, you might as well take a few minutes to relax a little, do some massage, lift your hips and stretch your tendons to save your deformed figure curve.
When it's time for lunch, you should be rich in nutrition and low in calories.
Most office workers rely on fast food for lunch every day, so don't covet those high-calorie lunches, such as ribs lunch and chicken leg lunch. These foods are all fried, too oily and salty to eat.
4. Choose more low-calorie foods.
When eating in a restaurant, it is best to choose low-calorie foods, such as green leafy vegetables, tofu, melon, radish and so on.
This is because vegetables and bean products have high nutritional value, which is not only beneficial to the body, but also makes you feel full easily. These foods are low in calories and will help you reduce your calorie intake!
Control meat intake
When choosing meat, try to choose varieties with less fat content, such as fish and shrimp, followed by chickens and ducks, lean beef and mutton, lean pork and so on. And try to choose pork belly, fat meat, fat beef and fat sheep as little as possible.
In addition, when eating meat, try to peel and remove fat. Removing these high-fat parts can easily reduce a lot of unnecessary calories.
6. During tea time, have some Pu 'er tea or eat some fruit.
Three or four o'clock in the afternoon is a time of mental exhaustion. At this time, you might as well make yourself a cup of Pu 'er tea! Pu 'er tea has the effects of warming the stomach, reducing weight, reducing blood fat and resisting aging, and is the best drink to lose weight.
If you feel a little hungry, you might as well eat some fruit. Such as apples, bananas, tomatoes and so on.