Linlin is a mother of two children. Her usual job is advertising creativity, and her love of beauty is even worse. After Bauer was born, Linlin went to work four months later. When Linlin appeared in the office, colleagues found that her figure was almost the same as before pregnancy, and there was no change.
Linlin said that she lost 30 pounds in three months, even lighter than before pregnancy. Everyone turned to her for advice. How did they do it? You know, many friends have struggled for a year to lose weight without any effect. Linlin taught her some secrets, and everyone sounded reasonable.
Causes of postpartum body deformation
Postpartum figure will definitely go out of shape, don't dream of restoring my slim figure overnight. Just a few weeks after giving birth, Ma Bao's belly is still as big as when she was four or five months pregnant.
During pregnancy, pregnant mothers will increase their ability reserves more than before pregnancy in order to give birth to their babies. In just 266 days, the fetal weight will increase by 65.438+billion times, and the pregnant mother's own circulating blood volume will increase by 30%, all of which require the pregnant mother to ingest nutrition.
In order to protect the baby, the amount of exercise will be reduced accordingly. These two reasons are enough to make the pregnant mother's body accumulate a lot of fat, mainly concentrated in the abdomen, shoulders and buttocks, which are the parts that affect her appearance.
After pregnancy, in the third trimester, the stomach was stretched to the limit, and the uterus increased by nearly 1000 times. The uterus will not retract immediately after delivery, and it will take about 6 weeks to fully recover.
The new mother's abdominal wall became very loose, and her abdomen became loose and inelastic. A corpse that was slowly destroyed in nine months will take at least a few months to recover.
In order to breastfeed postpartum, you must consume more calories to maintain the secretion of breast milk. According to Sears' encyclopedia of pregnancy, lactating mothers need to consume 500 kilocalories a day for breastfeeding, and most postpartum mothers can consume about 2,000 kilocalories a day. If this part of the heat is not consumed, it will also accumulate in the body and become an inducement to gain weight.
During the golden recovery period after delivery, how to recover and lose weight quickly? The key is to grasp the golden slimming period and the five slimming secrets.
Seize the golden slimming period
Within 6 months after delivery, our body's hormones will return to their original state, the speed of metabolism will return to normal, and the body will enter the best period of natural weight loss. Therefore, 6 months after delivery is the golden period of weight loss. Once it is missed, time and energy will inevitably double.
1, postpartum 1 week, to help the uterus recover and recover.
Wearing soft and comfortable corset for 24 hours, tight pants with moderate elasticity and easy to wear and take off will give moderate pressure to the uterus and help it recover.
2. In the second week after delivery, contract the abdomen and restore the abdominal wall.
During the day, use a binding tape to stick it on the abdominal wall to eliminate the fat accumulated in the lower abdomen. The waist is strong during the day, and the waist with weak binding force is chosen at night.
3, 3 weeks to 6 months after delivery, shaping a perfect curve.
During the day, the use of a strong binding corset, combined with shaping clothes, plays the role of pressing the abdomen, waist, buttocks and tightening the thighs of the lower body, lifting the buttocks and abdomen, and reshaping the perfect figure curve.
The secret of slimming is 5 o'clock.
When the child is born, the weight of the new mother will be reduced by half during pregnancy because of the retention and excretion of the fetus, amniotic fluid, placenta and water, and the remaining weight is the residual water and fat in the body.
Water will be excreted through urination and perspiration in a few weeks, and fat will be slowly consumed in some ways. Through the following five practices, you can lose 30 pounds in 3 months.
1, insist on breastfeeding
Insisting on breastfeeding can not only make the baby more immune and stronger. It also has the benefits of preventing mastitis and losing weight for new mothers.
Breastfeeding can accelerate metabolism, export excess nutrients in the body, reduce the accumulation of subcutaneous fat, and achieve the purpose of preventing obesity.
The baby's sucking can stimulate the body to secrete oxytocin, thus accelerating the contraction of the uterus. After the uterus retracts, the stomach will naturally shrink and the abdomen will gradually flatten.
Breastfeeding is also a physical activity, and holding a baby also consumes physical strength and energy, so it also helps to lose weight!
Step 2 keep exercising
Find a suitable exercise mode, consume too much fat and sugar, and reduce abdominal fat accumulation.
Don't stay in bed during confinement, and often walk around the room to promote metabolism and blood circulation and increase physical strength. Doing some simple housework and moderate exercise such as yoga and aerobics when the body allows will help the body recover and lose fat.
After 6 weeks, you can choose your favorite aerobic exercise, such as walking and jogging. The initial time is short, such as 15 minutes each time, and gradually extended to 30 minutes, 45 minutes, and 1 hour.
Step 3 adjust your diet
Although physical recovery and breastfeeding need more nutrition, don't overeat. Eating too much can't be absorbed by the body, but it will increase the burden on the stomach and increase a lot of fat.
Pay attention to eat more vegetables, fruits and grains rich in dietary fiber to prevent constipation and play a role in nourishing the stomach and beautifying. Eat less greasy food and drink less milky thick soup to reduce the chance of fat accumulation in the body.
You can refer to the dietary guidelines for wet nurses in China, and reasonably match the diet for one day:
The Dietary Guidelines for China Residents (20 16) gives such suggestions for the dietary standards of lactating mothers: 250-300g of cereals (including no less than 50g of miscellaneous grains) and 75g of potatoes. Vegetables at least 500g, of which dark green vegetables and red, orange and yellow vegetables account for more than 2/3; 200-400g of fruit, 220g of fish, poultry, eggs and lean meat (including animal liver); 400-500ml of milk, 25g of soybean, 0/0g of nut/kloc, 25g of edible oil and 5g of salt. It is best to eat animal liver 1-2 times a week.
4, scientific sleep
Go to bed on time, don't stay up late and don't sleep late. Too much sleep will lead to obesity, and too little sleep will make you weak. Many mothers say that when you are in confinement, the baby will get up and nurse once in less than 2 hours. How can you have time to sleep? Actually, I sleep a lot.
The baby is still sleeping most of the time. The baby is asleep, so we try to sleep as much as possible. Sleeping for 6-8 hours is not a problem. Sitting on the moon, I don't accept external interference, just thinking about the recovery of my baby and my body.
Some friends still want to work and play after giving birth. They didn't rest in time when the baby was asleep, and they strongly supported breastfeeding when the baby woke up. The body can't stand it naturally!
Step 5 be in a good mood
On the premise of happiness, the body can maintain normal endocrine and promote metabolism and nutrient circulation. Because of the changes of postpartum hormones and family members, many new mothers are prone to postpartum depression, easily losing their temper, crying and fidgeting, which will lead to endocrine system disorders, affect metabolism and nutritional circulation, and lead to obesity.
New mothers should communicate with their families more, and they must express what they are unhappy with, and don't keep it in their hearts. If you don't want to talk to your family, you can always find a breakthrough by talking to your niece and friends.
In short, Linlin grasped the key golden recovery period after delivery, adhered to the above five practices, and achieved the goal of losing 30 pounds and maintaining a perfect figure. Novice mothers should follow suit!