1, take a walk
Shortly after giving birth to a baby, my mother is weak, so she can choose to take a walk, which is the simplest and most effective exercise method, but it needs to be carried out step by step and in a planned way. At the beginning, mother had better take a walk for 5 to 10 minutes at a time, and then gradually increase it to about 30 minutes at a time, preferably no more than 5 minutes at a time, and increase the length of the walk at the frequency that mother is used to.
Step 2 sit-ups
Lactating mothers do sit-ups to reduce their stomachs. Lying on the ground or on the gymnastics mat, knees slightly apart, legs at right angles, hands crossed behind the head, and another person holding the feet of the subject, requiring elbows to touch knees when sitting up, and shoulder blades to touch the mat when lying on your back. Do only 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds.
3. Postpartum yoga
Yoga is a healthy exercise. Postpartum yoga of lactating mothers can not only make the body slim and beautiful, but also contribute to the recovery of postpartum body. However, lactating mothers should pay attention to that postpartum yoga is not the same as yoga. It should be done when the body is suitable, preferably under the guidance of a professional yoga teacher.
Step 4 climb the stairs
Climbing stairs is a very common exercise and has a very obvious effect on slimming. Going upstairs consumes four times more calories than walking and 80% more calories than running in the morning. However, lactating mothers should pay attention to the intensity in the process of climbing stairs, determine the amount of exercise according to their physical condition, and often make appropriate adjustments. The most important thing is persistence.
5. Exercise with your baby
The effect of exercise between breastfeeding mother and baby will be obvious. Mother lies flat, tilts her legs, puts the baby on her stomach, then lifts her waist and pushes her hips to the maximum extent until she can't stand it, then puts it down and stands up again, at least 30 times at a time, which can help lactating mothers reduce their stomachs.
Step 6 swim
Swimming is a kind of whole-body exercise, which can not only shape the body, but also improve the heart and lung function and exercise almost all the muscles of the whole body. If the lactating mother has fully recovered, you can try swimming slowly after a large amount of exercise, so that you can gradually get rid of too much fat in your body, which is very helpful for postpartum slimming.
7. When can I exercise?
The exercise time of lactating mothers varies according to the mode of delivery. Generally, mothers who give birth naturally can get out of bed and walk for 2 ~ 3 days after delivery, do some pelvic contraction exercises for 3 ~ 5 days, and do aerobics or stretching exercises for 2 weeks after delivery. However, if postpartum hemorrhage occurs, mother should exercise again according to her physical condition. For caesarean section mothers, stretching exercise can generally start after the second month, and it is suitable to exercise abdominal muscles for 6-8 weeks after delivery, but it should also be decided according to the mother's wound healing.
8, lactation exercise to lose weight matters needing attention
1, it is best for lactating mothers to breast-feed their babies before exercise, because after exercise, the body will produce a lot of lactic acid, which will affect the quality of milk. If you are breastfeeding after exercise, it is best to spend 3 to 4 hours.
2, warm up before exercise, slowly adapt to the body, step by step.
3. Appropriate hydration during exercise. Generally, 15-20 minutes can be supplemented with 100 ml of water. If you sweat a lot, you can appropriately supplement some drinks containing electrolytes.
4. Breast-feeding mothers should avoid strenuous exercise, because excessive exercise may cause the surgical wound or vulvar incision to be damaged again.
5, breastfeeding mothers should grasp a certain degree of weight loss, not blindly exercise. And exercise is a long-term process, which needs mom's persistence.
9, diet should pay attention to
1, low-calorie diet to lose weight
During breastfeeding, in addition to supplementing nutrition, we should also eat a low-calorie diet. To control calorie intake, eat less high-calorie and fried foods, such as KFC, hot dogs, hamburgers, canned food and so on. Control the amount of oil when cooking. Even if the vegetable oil is limited, it is best to choose light practices such as steaming, boiling, stewing and mixing. The amount of oil per day should not exceed 30 grams.
2, miscellaneous grains instead of rice
Breast-feeding mothers can use porridge made from miscellaneous grains and beans instead of white rice for dinner. It is recommended to give priority to millet, oats, red beans, black rice and other ingredients. Vitamin B 1 in these miscellaneous grains can improve the quality of breast milk, which is beneficial to babies, and the dietary fiber contained in it also helps to prevent constipation. At the same time, porridge contains more water than rice, so you won't worry about gaining weight even if you are full.
3, eating less and eating more meals is suitable for breastfeeding and slimming.
During lactation, you must never go on a diet at will, or adopt improper methods to lose weight, such as "apple therapy" and "seven-day fasting", so as not to affect the nutrition of milk. You can divide three meals a day into five meals a day. Eating less and eating more meals can control calorie intake, so that mothers can feel full all day, and it is not easy to get hungry, which is conducive to losing weight.
Vegetables have replaced some staple foods.
You can lose weight by adjusting your diet during lactation.
Breastfeeding mothers can reduce some staple foods and fill them with a lot of vegetables. Boiled cold vegetables are big, full and rich in dietary fiber and micronutrients, which are very important for both mother and son. At the same time, lactating mothers should try to eat less sweets, such as cakes and sweet drinks.
5. Drink less milky soup.
In the traditional understanding of China, soup is the secret of milking. All kinds of fish soup, chicken soup and pig's trotters soup should be cooked as thick as possible, and it is best to float a layer of oil on it for the best effect. But the milky white of the soup comes from the fat emulsified into droplets, not the nutrition lacking in breastfeeding.
It is suggested that wet nurses only drink clear soup when drinking soup, and remove the floating oil on the surface. It is best to use low-fat milk and soybean milk to replace half of the broth chicken soup, which can supplement more protein and vitamins, and the calcium in milk is also very important for making milk.