1, postpartum figure recovery
If breast-feeding, it is usually recommended to try active slimming exercise 6-8 weeks after delivery, because postpartum body needs time to recover and maintain a good milk supply. Experts pointed out that half a year after delivery is the golden period for new mothers to lose weight.
The new mother's postpartum weight exceeds the normal range by 20-50%, which is medically called reproductive obesity. It is mainly due to the temporary disorder of hypothalamus-gonad function caused by pregnancy, especially the imbalance of fat metabolism. Coupled with overnutrition, physical activity decreased sharply, and finally fat cells increased and filled, and their weight exceeded the standard.
After delivery, all organs in the body are in a period from old balance to new balance, and the weight will generally increase by about 5 kg. At the same time, the breasts are enlarged and drooping, the abdominal wall is slack, and the buttocks are drooping. Organ repair takes about 42 days to return to a healthy and normal non-pregnant state. It is suggested to start physical recovery training as soon as possible.
First, exercise in the early postpartum period
If everything is normal after delivery, you should start exercising immediately. Patients with lateral episiotomy and caesarean section can exercise after the wound heals. At first, you can do light activities of upper limbs in bed, mainly expanding your chest, spreading your arms around your shoulders, lying on your side with one shoulder around the ring and massaging your chest. Caesarean section, do the same thing in bed 24 hours later. The purpose is to quickly restore blood circulation, especially pulmonary circulation, prevent thrombosis and reduce postpartum complications. Shoulder exercise helps to strengthen the strength of chest muscles, support breast tissue and is beneficial to lactation.
In addition to upper limb activities and walking around the ground, we should gradually increase the training of abdominal muscles, pelvic floor muscles and levator ani (caesarean section can be performed after the wound is recovered). During pregnancy and delivery, the muscle fibers and ligaments of the abdominal muscles, pelvic floor muscles and perineum muscles of pregnant women will have decreased elasticity and fiber breakage, which will lead to abdominal wall relaxation and pubic bone separation, and even severe uterine prolapse. Early exercise is necessary to improve the above situation and uterine recovery, and can also prevent constipation.
It can lift the anus, contract the perineum and contract the abdominal muscles of the back. Turn over, lie on your back, lift your legs, etc. These can all achieve the goal of losing weight through exercise. After the puerperium (42 ~ 56 days after delivery), you can do physical training and aerobic exercise.
Second, postpartum weight loss precautions: postpartum weight loss can not be fast, it should be gradual.
Pregnancy and childbirth are special physiological periods, and excessive dieting and exercise have many adverse effects on the body. Hunger can lead to energy imbalance, nutrient deficiency and reduced milk secretion. Muscle atrophy, decreased physical function and impaired immune function. Excessive exercise can lead to sports injuries and muscle pain.
1. The daily calorie intake after delivery should be controlled at no more than 2500 kcal. Conducive to weight control, will not affect breastfeeding. If you consume less than 400 kilocalories a day, you can lose about 1.5 kg a month. If breast-fed women consume less than 500 kilocalories a day, they can exercise for 30 minutes four times a week, and they can lose 2 kilograms a month without affecting their baby's growth.
2. Postpartum acupuncture weight loss is not suitable. Because many acupoints and meridians in acupuncture weight loss can inhibit milk secretion, some acupoints can stimulate uterine contraction and cause bleeding.
3. The safe and effective way to lose weight after delivery is aerobic exercise+proper strength exercise. If the initial physical strength has not recovered, you can choose to go fast, gradually transition from slow walking to 140 steps/minute, gradually extend the exercise time, and enter the aerobic exercise state. At the same time, you can do some strength exercises such as squatting, sit-ups and small dumbbells to prevent muscle atrophy and consolidate the weight loss effect. After recovering, you can do some sports such as running, ball games and cycling. Maternal women should have confidence, which will help the recovery of the body.
4. New mothers should keep enough sleep. Reducing sleep time is not only bad for losing weight, but also reduces milk secretion. Reducing sleep will lead to insufficient secretion of growth hormone and slow down the metabolism of fat in the body. In addition, lack of sleep, the body's insulin can't metabolize glucose normally, the fat transformation is slow, and the weight will increase to varying degrees. Therefore, improving sleep quality and ensuring sleep time will help to lose weight and prevent rebound after losing weight.
5. Abdominal band can be used in the early postpartum period. Because the stomach is loose, when the activity is large, the pulling of free organs in the body will make people uncomfortable, but remember that the abdominal belt should not be too tight.
It is important to lose weight within one year after delivery. After stopping breastfeeding, the hormones in the body gradually return to the pre-pregnancy level, so it is relatively difficult to lose weight.
Third, weight loss is mainly based on restricting diet and strengthening exercise.
Whether during pregnancy or postpartum, scientific and reasonable eating habits are very important. The principle of diet should be a balanced diet. To avoid high-fat, high-calorie foods, it is necessary to ensure that fetuses and expectant mothers get enough nutrition and avoid overnutrition.
1. First of all, the diet structure should be reasonable, and the daily intake of protein, carbohydrates and fatty foods by pregnant women should be well matched. The Nutrition Society of China suggested that lactating mothers should consume 2,500 kilocalories a day, protein should consume 25g more than normal women, and fat intake should account for about 25% of the total energy.
The more you eat, the more milk you secrete. The key to milk secretion is baby sucking. The earlier you suck, the more times you suck, the stronger you suck, and the more milk you secrete. As for the composition of milk, as long as it can ensure a certain nutrition, it is not affected by diet, and there is no need for tonic after delivery. This is an important measure to ensure normal postpartum figure.
3. increase nutrition after delivery, but don't be partial to chickens, ducks, fish and eggs, but be vegetarian and control calorie intake reasonably. In the second month, supplement milk, eggs, tofu, miscellaneous grains, vegetables, laver, mushrooms and other foods rich in calcium, iron, protein, vitamins and cellulose, and drink more soup. Eat less sweets and fried foods, and eat less animal oil, fat and animal offal.
5. Abdominal band can be used in the early postpartum period. Because the stomach is loose, when the activity is large, the pulling of free organs in the body will make people uncomfortable, but remember that the abdominal belt should not be too tight.
It is important to lose weight within one year after delivery. After stopping breastfeeding, the hormones in the body gradually return to the pre-pregnancy level, so it is relatively difficult to lose weight.
So, is it getting thinner or fatter after giving birth?
2. Pay attention to postpartum shaping
1, pay attention to the speed of losing weight.
Seeing their deformed bodies, many mothers can't help but start to lose weight after giving birth. In order to lose weight successfully, some mothers even take radical measures such as dieting after delivery. Some mothers do a lot of exercise every day, but eat very little. This can thin out satisfactory results, but it is very harmful to the body. The first principle to follow in postpartum healthy weight loss is not to pursue speed too much.
It is the best time to lose weight within half a year after delivery.
Half a year after delivery is the best time to lose weight. If mother can seize the opportunity to restore her figure to the prenatal state within six months, she won't have to worry about losing her shape in the future. Therefore, in this critical period of weight loss, new mothers should take both diet and exercise to lose weight quickly, but don't lose weight blindly!
You can't go on a diet within 3.42 days.
Within 42 days after delivery, new mothers are still in a weak state. If you go on a diet blindly at this time, it will send a strong crisis signal, and new mothers will become very weak because of lack of adequate nutritional supplements. In the end, they not only failed to lose weight, but also were attacked by various diseases, which seriously threatened their future health. So within 42 days after delivery, the best way to lose weight is to have a balanced diet and eat more fruits and vegetables. This allows excess fat to be quickly consumed in metabolic function.
4. Eat fruit before meals to lose weight
New mothers must ensure to eat more fruits after giving birth, because the rich vitamins and other nutrients in fruits will accelerate the peristalsis of the stomach, thus quickly consuming excess fat. But the best time to eat fruit is before meals, because eating fruit before meals can effectively control your appetite and prevent yourself from overeating, which will reduce the accumulation of calories in your body.
5. Moderate exercise
Although the month is not suitable for high-intensity weight loss exercise. But proper exercise is still possible. You can choose some gentle movements, such as stretching your feet and turning your body. Don't underestimate these small exercises, which can relieve fatigue and body aches.