How long can you lose weight after delivery? What's the quickest way?
The key point of postpartum recovery is the recovery of body shape. But postpartum slimming should be carried out more than six weeks after delivery.
Because childbirth consumes most of the physical strength of a normal woman, after childbirth, women need to supplement certain nutrition to support the recovery of the body and the needs of breastfeeding. Therefore, postpartum slimming should start more than six weeks after delivery. And pay attention to step by step, don't rush it. How to lose weight after childbirth? Attention should be paid to in daily life:
1, control calories and fat, including all kinds of fried food, fat, animal offal and various staple foods. You should eat less. The staple food can be diversified, and various coarse grains can be added.
2, the diet is light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
3. A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time of eating, the time of each meal should not be less than 20 minutes.
4, quit staying up late, chew slowly, and keep seven points full for each meal.
Can stretch marks be eliminated?
What needs to be clear is that stretch marks can't be completely eliminated, and they can only be gradually faded over time.
Stretch marks are the sadness that almost every new mommy can't bear to look straight at. For women with soft body and good skin elasticity, postpartum stretch marks are generally shallow. Therefore, we should pay attention to exercise before pregnancy, often do massage, adhere to cold water bath, and enhance the elasticity of the skin. At the same time, we should also pay attention to nutrition, eat more foods rich in protein and vitamins, and increase skin elasticity. After pregnancy, the maintenance process is more complicated. Adhere to moderate exercise such as walking; Ensure a balanced diet and avoid excessive carbohydrate intake and excess calories, resulting in excessive weight gain; When taking a bath, the water temperature should not be too high. You can wash the abdomen with water slightly cooler than the body temperature, and gently massage the abdominal skin to enhance skin elasticity. Economic conditions permit, some preventive products can also be used.
Do postpartum lumbar muscles and spine need rest?
Traditionally, it is believed that you must stay in bed at the end of the month, otherwise you will fall into the "moon disease" of low back pain. Actually, it's not.
Postpartum low back and leg pain is generally caused by overweight waist muscles and spine during pregnancy, which is a normal physiological reaction and can be recovered as long as postpartum health care is done. If it belongs to the pain caused by pregnancy and childbirth, the pain will generally be relieved after postpartum 1 week. Pay attention to the combination of work and rest during confinement and recover well.
Many people think that lying-in women are weak and need rest in order to stay in bed for a long time or even take food to bed. In fact, this is very unfavorable for postpartum rehabilitation.
Lying in bed for a long time after delivery will increase the risk of uterine prolapse, make the waist muscles unable to get real methods, and may also weaken the intestinal peristalsis of the parturient. Some customs of confinement often make the maternal diet lack of fiber. These are easy to cause maternal constipation. Forced defecation during constipation will increase abdominal pressure and increase the risk of uterine prolapse.
Matters needing attention in postpartum waist health care
1. Prepare a table so that you can change the baby's diaper or take a bath without bending over. It's best to have multiple drawers on the table, where you can put common items such as diapers, talcum powder and buttock cream, so that mommy can reach them without bending over. If the table can be connected to the crib or cradle, it is better to put a matching chair next to it.
2. The crib and stroller used by the baby to sleep should not be too low or too high, so that mommy often bends down to pick up or put down the baby. It is best to buy a crib that can be lifted, and the height of the stroller should also be paid attention to, so that mommy can take care of the baby. Avoid bending over every time you hug or take your baby out of bed or stroller.
3. Put the clothes that are often changed in the bedroom, and put the clothes that mommy and baby often change in the wardrobe drawer with a suitable height, so that mommy can stand in front of the wardrobe and reach out.
4. The best posture for feeding is sitting or lying down. Standardized sitting posture and breastfeeding posture: it is best for breastfeeding mothers to sit on a low stool. If she sits in a high position, such as sitting by the bed, she can put one foot on the pedal or lean against the chair. It's best to put a pillow on your knee to raise your baby, so that you can bear the weight. Put the baby on your lap and rest your head on your mother's arm. Mommy can comfortably hold the baby's back with her arms, so that her face and chest are close to mommy and her chin is close to her breast.
5, to maintain adequate sleep after delivery, and often change the sleeping posture. Exercise your waist regularly, relax and stretch your waist muscles. If you feel uncomfortable at the waist, you can massage, hot compress the pain or take a hot bath to promote blood circulation and improve the discomfort at the waist. When sleeping, take a supine position or sleep on your side. The mattress should not be too soft. If it is too soft, you can put a hard cushion on it.
6. Use less waist muscles and don't carry heavy objects. When lifting a baby or other things at an inappropriate waist, try to use the strength of your arms and legs, and use less force at your waist.
7. Quit smoking and drinking. Data show that smoking can cause lumbar osteoporosis, which is one of the causes of chronic low back pain and affects the therapeutic effect.
8. Pay attention to calcium supplementation in the diet, eat more foods rich in vitamins C, D and B such as milk, rice bran, bran and carrots, increase the proportion of vegetarian food in the diet, and avoid low back pain caused by osteoporosis.
9. Consciously carry out postpartum lumbar muscle exercise. From 2 weeks after delivery, under the guidance of a health care doctor, do exercises to strengthen the lumbar muscles and abdominal muscles to enhance the stability of the lumbar spine, such as doing sit-ups.
What are the items of postpartum examination?
To know how your body is recovering, you must have a postpartum check-up about 6 weeks after delivery, that is, between 42 days and 56 days after delivery. So, what are the contents of postpartum examination?
1, uterine examination
It takes about 6 weeks for postpartum uterus to return to non-pregnancy state. Therefore, postpartum examination is mainly to understand the situation of uterine contraction. If women have the phenomenon of postpartum lochia dripping all the time, they need to go to the hospital for B-ultrasound examination, take a look at the endometrium and judge the cause of uterine bleeding.
2. Pelvic floor muscle examination
Women's pelvic floor muscles, ligaments and nerves will be damaged to varying degrees during pregnancy and childbirth. These injuries will not only bring inconvenience to life, but also cause vaginal relaxation, and even serious vaginal wall prolapse, bladder prolapse, uterine prolapse and so on. If postpartum urinary incontinence occurs, women must receive treatment as soon as possible.
3. Wound examination.
Whether it's a natural delivery or a caesarean section, she always has a hero knife on her. Especially for new mothers who have had cesarean section, the wound will bring abnormal oppression to the digestive system and genitourinary organs in the abdominal cavity, and it will be more difficult to reset. Therefore, when the new mother is doing postpartum examination, the recovery of postoperative wounds is also the focus.
4. Breast examination
Every organ of the new mommy's body is gradually returning to a non-pregnant state, except the breasts. Indeed, for new mothers, breasts full of milk are very delicate. Once there is a problem with breast health, it will not only affect milk secretion, but also affect the baby's health. Therefore, breast examination is very necessary.
5. Routine inspection
Routine examinations include blood pressure and blood sugar tests. There are many reasons for the high blood sugar and blood pressure of new mothers. Many new mothers are caused by changes in living habits, day and night breastfeeding, poor rest and a large intake of brown sugar. Ischemia and decreased oxygen carrying capacity will endanger all organs and tissues of the whole body.
6. Determination of bone mineral density.
Pregnancy and breastfeeding can cause a large loss of calcium in women's bones. Therefore, postpartum bone mineral density examination will find the calcium deficiency of bones in time, avoid osteoporosis seriously affecting the quality of life in the future, and also avoid the calcium deficiency caused by calcium deficiency in milk.