1, seven tips for postpartum weight loss
First, postpartum weight loss first solves the two major problems of edema and constipation.
Postpartum mothers have a common problem of metropolitan obesity, that is, the body has different degrees of swelling, so the first prerequisite is to eliminate body edema. The best diet is to eat more barley water and porridge, which are good choices to eliminate edema. Postpartum mothers are also prone to constipation, which will make it more difficult to eliminate fat in the body, so constipation must be cured. There are five magic weapons to deal with constipation, in no particular order. They are oats, red dates, walnuts, bananas and pitaya.
Bananas are best eaten with honey, and the effect is better; Walnuts can go to the supermarket to buy bagged walnut powder, which can be used for drinking; Oats are hulled. You can cook porridge with a shell, and you can drink it with soy milk without a shell; Jujube is used for beauty, blood and qi. With qi, it is easier to relax; Pitaya, mainly black seeds, has a powerful laxative function and takes effect quickly.
Second, develop good eating habits.
One month after a mother gives birth to a baby is an important period of recovery. Don't choose to go on a diet to lose weight because you are obese at this time. On the contrary, as long as you eat well. Add more vegetables to the dish every day. Low-calorie foods, such as bean products and fresh fish, are all low-fat foods.
Among them, eating chestnuts is the easiest food to get full. Eating a few chestnuts will make your stomach swell and you have no appetite at all. In addition, rice can be reduced, or potatoes such as purple potatoes and potatoes can be used instead. Eating a small potato or purple potato will make you stop eating. Therefore, we must pay attention to changes in diet, so as to achieve the goal of slimming.
Third, do exercise in bed for one or two days after delivery.
Postpartum mothers can do some small exercises in bed, such as shrinking anus and tightening women's private parts, which can help pelvic floor muscles and women's private parts return to their original tense state. About three times a day, you do about five or ten at a time. Do proper leg lifting and stretching exercises in bed, or lift your shoulders slightly, and do it several times a day, several groups a day, and do what you can. This helps to exercise your abdominal muscles, back muscles and thigh muscles. And these exercises can be carried out one or two days after delivery.
Fourth, use postpartum rehabilitation equipment to lose weight.
Now hospitals are equipped with postpartum rehabilitation equipment. In addition to teaching mothers how to do postpartum rehabilitation exercises, they can also teach mothers how to carry out postpartum rehabilitation training. Not only can you achieve the effect of slimming through the instrument, but you can also restore your body in various aspects such as the effect of making your chest straight. 42 days after giving birth to a baby is an important period to restore the perfect figure before pregnancy. In the meantime, you can't do much exercise, so if you want to lose weight, you must lose weight through weight-loss equipment or simply do housework. Remember not to do strenuous exercise.
Five, eat a small amount of snacks before meals to reduce appetite.
Many postpartum mothers still have no resistance to snacks, but they are afraid that they will get fatter after eating them, but it is difficult to resist the temptation of snacks. What should I do? In fact, eating a small amount of snacks before meals can reduce appetite. For example, sweets, snacks, nuts, desserts and so on are all possible. But don't eat potato chips. Light them with fire, and you will know why I said that. The dripping oil guarantees that you will never touch it.
Mothers can eat chocolate properly, or prepare a piece of chocolate in their bags. When they have a big appetite, eat two pieces of chocolate, and then eat after eating, and you will only eat 50% full. However, it is best for mothers not to eat snacks during lactation, and it is also a good choice to replace snacks with fruits.
Sixth, yogurt can't replace rice to lose weight.
Yogurt is actually made of whole milk, which is high in protein, fat and sugar. If you just use yogurt to lose weight, it is not recommended. Bian Xiao once mistakenly thought that yogurt had the effect of losing weight, so he bought a bottle and put it at home. Who knows, after drinking a bottle, she has another layer on her waist. That's a real pity.
Seven, postpartum appropriate recovery exercise, and pay attention to the balance of diet.
Many postpartum mothers will ask whether postpartum exercise will cause uterine prolapse, puerperal disease, heel pain and other problems. In fact, this is alarmist. In fact, proper postpartum exercise will help the body to return to the pre-pregnancy state, on the contrary, it will not leave sequelae. It is also important to decide whether you can lose weight after childbirth. Because pregnant women have more postpartum milk, they should drink a lot of nourishing soups, such as pig's trotters soup and crucian carp soup, and lack of exercise, which leads to the rapid accumulation of body fat, which is not conducive to body fat distribution and fat consumption.
Coupled with eating more meat and less vegetables, it not only increases weight, but also easily leads to constipation, making it even more difficult to lose weight. Therefore, if you want to lose weight after childbirth, you should have reasonable eating habits while exercising properly. We should not only enrich our diet structure, but also have a reasonable and balanced diet. At the same time, don't eat too many calories and let yourself accumulate fat.
2. What is the fastest exercise to lose weight?
1, sit flat and stretch forward.
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Step 2 curl up and sit up
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
Three, three minutes to jump.
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
4. Step action
Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.
5, trembling fitness
This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.
Step 6 push-ups
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
7. Side brace action
First, sit on the ground, support your body with one hand, raise your other hand high, keep your legs as straight as possible, and keep your posture for 5 seconds, then take a rest and continue to support. You can change your right hand when your left hand is tired. This lateral support can exercise the muscles of the whole body, promote the blood circulation of the whole body, improve metabolism, and then promote weight loss.