1, do small tricks to lose weight after delivery
First, relax the waist and back and restore balance.
Although there is no interval exercise, I pay great attention to my body movements to avoid bad feeding posture and cause my body to curl and skew. Don't lose weight rashly during confinement, you will do simple stretching movements. In addition to the simple stretching posture taught by Yuezi Center, I will also bring the rhythm ball at home to Yuezi Center. When the whole person lies on the rhythm ball, I can completely relax my back and help my body regain its balance.
Second, feeding does not tilt your feet and your back is not suspended.
Many women have severe pain in the ischiococcyx after giving birth to their children, and they are very uncomfortable every time they sit down. In addition, they often have to sit or lie on their side in bed to feed their mothers. Every time they feed 1 hour, sitting or lying for a long time will make some parts of their bodies numb. After realizing this, I began to pay attention to sitting posture and feeding posture, including not sticking my feet and hanging my back.
Third, let gravity average the whole back.
Therefore, when a mother is breastfeeding, her back must rest on the pillow, so that there must be room for the coccyx and lumbar vertebrae to rest on, and the back cannot be suspended, so as not to make the lower body work hard, and gravity cannot be concentrated on a certain point, but evenly on the whole back. It doesn't take five minutes for a baby to drink milk, and it often takes nearly 1 hour to finish feeding. The wrong posture does great harm to the body.
Fourth, squat exercises thigh muscle strength.
Many mothers bend directly with their children in their arms, which is very easy to get hurt and is a great burden on the waist and spine. The correct way is to use the strength of thigh muscles to bend or squat. If you don't know how to squat at first, it is highly recommended that you "squat". Squatting can train the muscle strength of the thigh, you can put your back against the wall and let the lower body sit down slowly, as if there is an invisible chair, with your back vertically attached to the wall and slowly squat down.
2. You can't go on a diet to lose weight during lactation
It is best not to lose weight during lactation, let alone lose weight through dieting. Breastfeeding mothers are responsible for feeding their babies. Milk is converted from fat, which comes from various foods. Therefore, if the new mother goes on a diet, the mother will not get enough nutrition, and there will not be enough nutritious milk to feed the baby. For the baby's nutrition and health, mothers should never go on a diet to lose weight.
3. How to lose weight without affecting milk?
(1) It's time to lose weight. It's best to consult the doctor first and then get their consent. It is generally recommended to lose weight 42 days after delivery, because the mother is weak after delivery and the baby needs nutrition.
(2) the method of losing weight. Don't go on a diet, but adjust your eating habits. The principle of diet should be a scientific, reasonable and balanced diet, which should not only ensure that mothers and babies get enough nutrition, but also avoid overnutrition. Chew slowly, increase the number of chews, chew slowly.
(3) the speed of losing weight. It is suggested that the weight loss rate of new mothers should be controlled at 0.5kg ~ 1kg per week under the condition that the baby's milk is sufficient.
(4) moderate exercise. For example, walking in the morning and evening, simple yoga, housework.
(5) keep cheerful. Mothers should not worry too much about their weight. As long as they have the perseverance and perseverance to lose weight, postpartum slimming is not a problem.
(6) change eating habits. Replacing favorite snacks with fruits can not only absorb certain vitamins, increase maternal nutrition, but also effectively reduce the production of excess fat.
(7) daily life skills. Drink plenty of water, get enough sleep and massage your legs frequently.
4. Tips for losing weight during lactation
First, start to lose weight 6 weeks after delivery.
Women can start to lose weight six weeks after delivery, when their bodies have basically recovered. New mothers can achieve the goal of losing weight quickly by adjusting their eating habits. This process of losing weight may take 10 months to a year, and the speed of losing weight should not be too fast.
Second, develop scientific eating habits.
Avoid high-fat and high-calorie foods and eat high-protein and low-calorie foods, such as fish and lean meat. Do the combination of meat and vegetables, combine coarse grains with flour and rice, eat more staple food, milk and fresh fruits and vegetables, and try to eat less or not eat high-calorie foods such as sweets, fried foods and fat meat. Increasing the frequency of chewing while eating is also beneficial to lose weight. Chewing slowly is good for the stomach to digest food and reduce the desire of mothers to continue eating.
Third, insist on breastfeeding.
Breast milk is the best natural food for babies. Insisting on breastfeeding can not only consume excess fat and calories in the mother's body, but also promote uterine contraction and stimulate prolactin secretion. So breastfeeding itself is a process of losing weight.
Fourth, moderate exercise.
Moderate exercise is also important, because it can burn excess fat and calories in women's bodies. In the case of ensuring adequate sleep time, new mothers can do some simple exercises, such as walking for half an hour after meals, postpartum yoga, gymnastics, etc., which are all good choices for rapid weight loss after childbirth.