Many new mothers are blind and don't know what to do effectively. They think that exercise is a very effective fitness program, so they are overloaded with exercise. However, experts in obstetrics and gynecology believe that it is not appropriate for new mothers to do weight loss exercise immediately after giving birth to their children. Doing some weight-loss exercise shortly after delivery may slow down the recovery of uterus and cause bleeding, while strenuous exercise will slow down the recovery of the new mother's surgical part or vulvar incision, because hormones in the body will change during pregnancy, softening connective tissue, and some joints are particularly vulnerable to injury in the weeks after delivery. The situation is even more dangerous if the new mother is delivered by caesarean section. Therefore, new mothers should choose the right time to do slimming exercise so as not to damage their health. Normal mothers can generally start postpartum slimming exercise 4-6 weeks after delivery, while mothers who have caesarean section can only do postpartum slimming exercise after 6-8 weeks after being diagnosed by doctors.
Today, many new mothers have heard that this postpartum slimming method is good and adopted it; I heard which one was better tomorrow, so I adopted it. . . . . . In the end, I didn't lose weight.
Here are a set of plans for new mothers:
First of all, you should bring your abdominal belt immediately two hours after delivery:
Because of the phenomenon of "blood stasis", "blood stasis", "abdominal belt" and "stagnation" during delivery, experts recommend using it immediately after delivery. Waist seal can also help caesarean section mothers support their waist bones and reduce the pain caused by abdominal bending. It is recommended to bring an abdominal belt within 24 hours after delivery.
Secondly, moderate exercise after delivery.
Many new mothers believe that confinement should be supplemented. The more they eat and drink a lot of greasy soup with excessive calories, the more likely they will continue to gain weight during confinement. Although it is necessary for pregnant women to have a full rest during childbirth, rest does not mean staying in bed all day. Moderate exercise is helpful to wound healing and recovery of uterus and pelvic cavity.
Therefore, mothers who give birth naturally and have no postpartum hemorrhage can get out of bed 2-3 days after delivery, do some pelvic contractions 3-5 days later, and do aerobics or stretching exercises two weeks after delivery; As for the mother of caesarean section, it depends on the wound healing. Generally speaking, stretching exercise can be started one month after delivery, and abdominal muscle exercise is suitable for 6-8 weeks after delivery. Need to be reminded that postpartum weight loss should not start too early. Most doctors recommend starting 6 weeks after delivery, and starting after the general recovery of physical condition.
Finally, dietary calories should be limited.
Postpartum and lactating mothers should consume no less than 2000 calories a day. If they don't breastfeed after delivery, their calorie intake should be controlled within 1800 calories. To reduce the intake of edible oil and sugar and increase the intake of vegetables, it is recommended to eat more foods that are easy to feel full and have low calories, such as seaweed and mushrooms. Food is mainly meat, fresh fish, soybeans, tofu, milk and other high-quality protein food. Fish instead of meat, fruit instead of snacks, eat more vegetables and eat less.
Attachment: weight loss plan for 6-8 weeks after delivery
Principle: Moderate dietary restriction-exercise for 30 minutes every day-countermeasures for local obesity.
Goal: lose weight at most 1kg in a week.
One is to restrict diet:
L if you don't breastfeed or stop breastfeeding, you can moderately reduce the daily calorie intake, such as reducing 300-400 calories, but it is not recommended to be lower than 1200 calories. If the calorie intake is too low, it is not only easy to be hungry, but also poor in physical strength and difficult to sustain. In addition, it may lead to insufficient nutrition intake and damage health. Moreover, when the long-term intake of calories is too small, the metabolic rate of the human body will automatically decrease, and once the metabolic rate decreases, it will be more difficult to lose weight and easy to gain weight again.
2, breastfeeding mothers are not suitable for excessive calorie intake, which will affect milk secretion. In fact, breastfeeding itself is a natural way to lose weight, which can consume 500-700 calories more every day.
3, regular quantitative diet, balanced intake of six categories of food.
4. Whether you are cooking or eating out, you should choose low-oil cooking methods such as steaming, boiling, marinating, roasting and stewing.
5, reduce oil intake: choose to eat lean meat, skinless chicken and fish, eat less fried food (no more than twice a week).
6. Eat less sweets and drink less sugary drinks. If you really can't resist the temptation, share it with friends and family, only half or one third.
7. When you feel hungry or want to eat outside of dinner, don't limit yourself too much, but control the amount and make a choice. You can pour a cup of hot water first, wait 15 minutes, and then eat if you are still hungry. Better choices include eating two soda cookies or drinking a bottle of yogurt. Low-calorie snacks such as fruit and tea jelly are also acceptable. If you want to eat after dinner, you might as well cook vegetable soup.
8. Don't do anything else while eating. Chew slowly and don't eat too fast, which will help digestion to be normal, increase satiety and avoid overeating.
The second is aerobic exercise:
Aerobic exercise, such as walking, jogging, swimming, aerobic dance and cycling, is the best way to burn calories and reduce fat. Not only that, continuous aerobic exercise can increase the muscles of the body and increase the basal metabolic rate, which is faster and more effective than simple dieting, and it is not easy to gain weight again.
Practice: Walking at a speed of 5 kilometers per hour can consume about 125 calories in 30 minutes. Walking for 30 minutes every day, plus reducing the intake of 400 calories, you can lose at least 2 kilograms a month.
The third is daily exercise:
If you are really too busy or too tired to do regular exercise for 30 minutes every day, then you should try to create opportunities for activities in your daily life, so that the piecemeal activities add up to at least 30 minutes.
Exercise:
1. Get off at a few stops early or take the MRT, 15 minutes to walk home.
When taking the MRT, take the stairs instead of the escalator.
If your home or office is located in a tall building, you can exercise by climbing stairs.
4. Choose a restaurant or shop far away and walk 10 minutes to eat and buy things.
Fourth, local obesity countermeasures:
Most mothers who have given birth will find that even if their weight finally returns to the standard, there will still be local obesity, especially in the abdomen, buttocks, waist and thighs, which are particularly prone to accumulate fat during pregnancy. Therefore, except aerobic exercise consumes most of the fat, for local obesity, we can only cooperate with local muscle strength training to strengthen the muscles in these parts and make them more compact.
Medical bodybuilding experts believe that in order to give birth to new life, women's bodies will naturally have larger bones (especially pelvic cavity) and more fat around their abdomen, and all the changes are to protect the fetus. Therefore, if mom thinks from another angle, she shouldn't care too much.
Method:
1, keep a happy mood and don't put too much pressure on yourself. Especially women who are first-time mothers are under great pressure in the face of a life that has changed overnight. Therefore, it is best not to be too anxious or too perfect for postpartum recovery. In fact, as long as you give yourself some time and patience to do it, your body will definitely recover.
When you are overweight, you should seek professional help. If the body mass index (BMI) is still more than 23 half a year after delivery, and the weight is more than 5 kilograms higher than that before pregnancy, and the weight has been stagnant and cannot be reduced, it is best to go to the weight loss clinic of the hospital for professional assistance.
3. Restore local movement of the body. The purpose of postpartum local exercise is to lose weight perfectly and reduce the discomfort and dysfunction caused by childbirth. Its main function is to assist in restoring the arrangement of pelvic ligaments, the function of abdominal and pelvic muscles, and the recovery of the position of organs in the pelvic cavity.