What you eat in confinement doesn't gain weight 1, and breakfast may be rich. Breakfast is very rich, including an egg, 500ml milk, some cold dishes, and cereals such as sweet potato, corn and whole wheat bread. Breakfast can be full and full, fully satisfying your appetite. In fact, counting the total calories of breakfast, it will not exceed 500 calories. This is breakfast without gaining weight.
2, vegetarian diet, eat more fresh fruits and vegetables, do not over-supplement nutrition, so as not to cause fat accumulation and weight gain. Don't eat more sweets and fatty foods, and limit fruits with high sugar content. You can eat more lean meat, bean products, fish, eggs, vegetables and fruits with relatively low sugar content, which can not only meet the body's demand for protein, minerals and vitamins, but also prevent the body from going out of shape. It is suggested to eat more tofu, stewed chicken with double mushrooms (Flammulina velutipes and fresh mushrooms), high-protein chicken and low-fat and low-calorie fungi together, which not only ensures the nutritional needs of mother, but also does not make her fat.
3. Get up early to exercise. You can exercise indoors first, and then you can exercise outdoors after one month. In the second month, we should insist on proper physical exercise and do some postpartum gymnastics or yoga, which can help us get back into shape as soon as possible. Insist on breastfeeding.
4. tea time supplements fruit. At 3-4 pm, you can eat two apples or a banana and other fruits to supplement energy. Drink more light soup, and never drink greasy soup.
What to eat in confinement? 1. During confinement, pregnant women should be supplemented with food such as pig liver, pig kidney, and sesame-oil chicken, and cooked with full wine. In the classic of gynecology of traditional Chinese medicine, it is recommended not to eat too much greasy in the second month to avoid indigestion; Don't use too much wine, and don't force yourself to drink if you can't drink enough. When cooking biochemical soup, only wine is used as a drug guide. Clinically, many parturients have poor appetite and feel thirsty, so they can't eat spicy fried chicken and pork liver. According to the concept of TCM nutrition, they can eat more fish, meat, eggs, milk, vegetables and fruits during confinement, and pay attention to a balanced diet, and the food should not be too salty. Unless there is kidney disease, pregnant women do not need to limit their intake of salt and water. Therefore, we should grasp four main points in the principle of diet during the second month: not greasy, not much wine, light and balanced nutrition.
2. In addition to spicy things such as peppers, garlic, leeks, garlic moss, and garlic seedlings, pregnant women can also eat a variety of foods: fresh fish and shrimp, various vegetables, and fruits, but pay attention to heating the fruits before eating. This will not only affect milk secretion, but also be beneficial to health.
3, within 3-4 days after delivery, don't drink too much soup to avoid excessive breast swelling. After lactation, you can drink more soup, such as chicken soup, sparerib soup, trotter soup, crucian carp soup, longan meat and red dates soup, boiled soybean meat and bone soup and so on. These soups can not only promote milk secretion, but also contain rich nutrients such as protein, minerals and vitamins.
How to prevent postpartum obesity 1, adjust postpartum diet reasonably, and avoid fat accumulation caused by overnutrition.
2. Insisting on breastfeeding can help postpartum mothers recover.
3. After delivery, the muscles of pelvic floor, birth canal and abdominal wall will be somewhat relaxed, which will affect the recovery of uterus. Appropriate and targeted exercise after delivery will help to restore the elasticity and tension of these muscles, help the parturient to promote metabolism, increase appetite and facilitate the discharge of lochia.
4. Postpartum recovery exercise is an effective exercise to help postpartum mothers recover. Considering that the maternal body is weak, don't be too tired when exercising, and don't exercise too much. It is best to do it under the guidance of a professional postpartum nurse.
How to lose weight after confinement? If a mother starts to lose weight in the first month or two after delivery, she usually starts with a simple diet and some gentle exercise. The real postpartum weight loss begins in the third month after delivery, because the postpartum body is still very weak and needs some time to recover. Three months after delivery is just the time to lose weight. How should a mother lose weight three months after delivery?
Postpartum weight loss should not be premature, and it needs to be gradual. Many anxious mothers think that their health is almost recovered, and they will implement a weight loss plan not long after giving birth. Here, I need to remind novice mothers of two points: first, you can't go on a diet to lose weight during lactation. If the nutrition intake is insufficient, it will affect the secretion ability of milk, which is not good for the healthy growth of the baby; Second, it takes time for postpartum mothers to recover their organs. Premature exercise with heavy postpartum load can easily lead to uterine prolapse, waist and knee pain and other sequelae. So, how to lose weight three months after delivery? Mothers can start with the following points:
Psychological support for postpartum weight loss It is very important for postpartum mothers to lose weight, because it is more conducive to the implementation of the next weight loss plan. Of course, my mother should have more confidence and perseverance. If my mother doesn't even have the confidence to lose weight, her chances of success will be halved.
Postpartum nursing mothers with standardized nutrition need 2 100 calories per day (500 calories more than non-nursing mothers); The daily intake of protein is15g higher than that before pregnancy (such as 2 cups of milk), and try to choose foods with high nutrition (such as eggs, milk, beans and meat); Eating high-fiber foods can not only increase satiety, but also avoid postpartum constipation (such as vegetables, fruits, brown rice, whole wheat toast, etc.). ); At the same time, we should pay attention to whether the sources of calcium, iron, vitamins A and C are sufficient; Ensure 8~ 10 glass of water every day.
Postpartum activities Proper postpartum activities are the key to avoid weight loss stagnation. It is recommended to have effective activities lasting 30~40 minutes at least three times a week, especially aerobic activities, such as swimming, aerobic dance and jogging. Postpartum activities can start with a slightly lower exercise load, and then gradually increase the amount of exercise. At the beginning, you can't exercise too much. After delivery, you must make an exercise plan according to your actual situation, and persevere, there will be ideal results.
It is very hard for the mother to take care of the baby after delivery. Usually, I often have to get up at night to feed my baby and change diapers, so many mothers will make up for sleep during the day. It is recommended to rest for one hour after meals during the day so that the food can be fully digested.
In fact, the way to lose weight three months after delivery is nothing more than diet and exercise. It is not difficult for postpartum mothers to lose weight as long as they develop good habits of reasonable diet and appropriate activities. Of course, postpartum physical condition is special, and the speed of weight loss should not be rushed. It is advisable to lose about one kilogram a week step by step. Losing weight quickly will do great harm to the health of postpartum mothers.