Mothers need to pay attention to exercise and diet, and lose weight through scientific diet and exercise. Drink more water, eat more diet vegetables every day, a cup of low-fat milk every day, eat 500g less fruit every day, and match the right amount of coarse grains every day. Eating low-fat, low-protein, coarse grains and other foods helps to lose weight, eat less sweets and fried foods, do not leave oil in the soup, and do not drink too thick soup. The three meals are reasonably matched and balanced in nutrition. In addition, to ensure adequate sleep, don't stay up late, don't sleep.
Eating low-fat and low-protein foods is easier to lose weight. It is best to eat more coarse grains and exercise moderately, so that the effect of losing weight will be better. The more you need to pay attention to losing weight after childbirth, the more you need to be careful not to overdo it. Don't push hard. After all, you're still recovering. You shouldn't stay up late.
Second, postpartum diet recommendation
1, Huangqi Fuling Chicken Soup
Ingredients: chicken legs, _ _ _ _ silk, astragalus, poria cocos and red dates.
Seasoning: salt, cooking wine.
Practice: Cut the chicken leg into pieces, scald it with hot water, and drain it. Wash Radix Astragali, Poria and Fructus Jujubae with clear water. Add 6 bowls of water to the soup, simmer for about 25 minutes, add cooking wine and salt to taste, and add _ _ _ silk (zero calories, full) before taking out.
Efficacy: tonify the middle energizer, invigorate qi, eliminate dampness and eliminate fat.
2, vinegar mixed with lotus root
Ingredients: lotus root, kelp bud and carrot.
Seasoning: salt, soy sauce, white vinegar, fructose.
Practice: peel the lotus root, cut it into thin slices, blanch it in hot water, remove it, drain it and let it cool; Peel carrots and cut them into small pieces. Soak kelp buds in clear water, wash them with salt water, blanch them with hot water, soak them in cold boiled water, take them out and drain them, and cut them into small pieces. Mix the above seasonings evenly and serve.
Efficacy: promoting qi circulation, promoting digestion and promoting diuresis.
3. Roasted salmon
Ingredients: salmon, basil, lemon, onion, chopped green onion, coriander.
Seasoning: salt, wine and white vinegar.
Practice: Wash the salmon, evenly spread the seasoning on the fish, and let it stand for about 20 minutes to taste. Wash and chop the nine-story tower and put it flat on the fish. Bake in the oven until the surface is golden and the fish is cooked. Pour lemon juice dip when eating.
Efficacy: Salmon is rich in W-3 fatty acids, which can prevent arteriosclerosis.
4. Marinated kelp with soy sauce flavor
Ingredients: soybean, kelp.
Seasoning: soy sauce, water, sesame, star anise, sesame oil, sugar and Jiang Mo.
Practice: wash and soak kelp for 30 minutes, and soak soybeans in water for 3 hours. Marinate kelp, soybean and seasoning for 20 minutes until the soup is dry. Cut the kelp into 4 cm long sections and put the soybeans on the kelp.
5. Mushroom and fish porridge
Ingredients: all kinds of fish fillets, celery, white rice, red dates, shredded ginger and mushrooms.
Seasoning: sesame oil, salt and pepper.
Practice: Slice the fish and wash and chop the celery for later use. Wash white rice, add water and red dates to make porridge, add shredded ginger, fish fillets and mushrooms, boil over high fire, and then add celery powder and seasoning.
Note: low-oil cooking; You can also change the white rice into germ rice or brown rice.
6, radish shrimp
Ingredients: grass shrimp, carrot, white radish, fish fillet.
Seasoning: salt.
Practice: Wash the grass shrimp for later use, and wash, peel and cut the white radish and carrot respectively. Add water to the pot, add white radish, carrot and raft and cook until the radish is cooked, then add fried shrimp. After the water boils, add seasoning.
Efficacy: Low calorie, high fiber and satiety are excellent choices for postpartum mothers to lose weight.
Third, postpartum weight loss three meals a day diet arrangement
Breakfast: half a bowl of coarse grain rice+fried salmon 100g+ fried tofu 3 slices+half a bowl of Chinese cabbage and fungus soup+fried vegetables 1 dish+half a banana.
Lunch: 0.5~ 1 steamed bread+1 fried celery with chicken breast+semi-steamed sweet potato+1/4 apple+tofu crucian carp soup +HICIBI+ fruit+1 miscellaneous vegetables+1 fried pork liver with colored pepper.
Dinner: poached eggs 1+200g all kinds of boiled vegetables+1 cup of milk.
Meals: At about 10:30 in the morning or 15:30 in the afternoon, you can also eat some snacks such as yogurt, fruit, boiled celery and egg soup.
New mothers can try this diet first, and if they find that the milk has not changed, they will continue to implement it. If you find that there is less milk, it is possible that this method is not suitable for you, so you should increase the intake of protein appropriately.
Fourth, what fruit do you eat to lose weight after childbirth?
1 Apple
As the king of fruits, the slimming effect of apples is natural. Apples are rich in vitamins, which can promote the digestion and absorption of the body and prevent heat from accumulating into fat in the body; And apples have a very good feeling of fullness, which can reduce the intake of other calories.
2. Guava
Guava itself has low calories, rich dietary fiber and strong satiety, which is the best choice for slimming. In addition, if mothers want to lose weight more, they should also make some efforts. Guava can be juiced, which can reduce the accumulation of fat in the body and promote metabolism, with better effect.
3. Pierce
Mommy can eat pears raw, which can make you lose weight quickly. Pears are rich in cellulose and vitamins. Eating a crisp and juicy pear raw can not only increase people's satiety; Because a pear contains only 50 calories, it can also achieve the purpose of slimming.
5. What Chinese medicine do you eat to lose weight after childbirth?
1, cassia seed
Cassia seed is a well-known Chinese herbal medicine, which has the functions of relaxing bowels, reducing blood fat and losing weight. After eating the tea soaked in cassia seed, everyone can inhibit the whole body fat and decompose all the excess fat in the body. But cassia seed is a cold Chinese herbal medicine. It is suggested to get some poria cocos to soak together when drinking to avoid coldness, which will not only make postpartum mother slim down, but also affect her health.
2. Alisma orientale
Alisma orientalis has diuretic and damp-heat clearing effects. Eating Alisma orientalis can help you excrete excess water in your body and speed up your metabolism. Many people seem to be obese, but it is actually caused by edema. At this time, Alisma orientalis can help you eliminate edema, but the dosage should be controlled within 6g to 9g at a time. If the dose is too high, the stomach can't eat it.
3.fleece-flower root
Polygonum multiflorum Thunb. It is also a traditional Chinese medicine with weight loss effect. After eating Polygonum multiflorum Thunb. It can moisten the stomach, promote intestinal peristalsis, make the waste in the stomach and intestines be discharged in time, and reduce the absorption of fat and cholesterol in the gastrointestinal tract, so it will naturally lose weight.
4. Barley
After drinking barley tea, the main function is to strengthen the spleen and lose weight, get rid of greasy, help digestion, and clear away heat and relieve summer heat. Mainly because barley seeds contain a lot of dietary fiber, which can help postpartum mothers adjust their digestion and absorption functions and delay the absorption of nutrients, so that they are less likely to be obese.
Six, postpartum diet precautions to lose weight
1, thermal control
Mommy must eat enough calories, especially breast-feeding, and can't lack all kinds of nutrients. Stay-at-home mothers can also cook at home and limit calorie intake, but mothers who often eat out may have high calorie intake.
Step 2 change the order of eating
Because vegetables swell in water, it is easy to fill their stomachs, so mothers can have soup and vegetables first, and then eat rice, noodles and protein.
3, less oil, less seasoning
Adding oil to dried noodles will make noodles taste better, but the calories are higher. Thick soup is not only forced, but also contains high-calorie ingredients such as cream and salt water. Foods cooked with high oil, such as Chinese dishes, also mean high calories. Similarly, fried food is also a good food to touch less.
4, regular diet
Skipping breakfast, or eating only two meals a day, will reduce the body's metabolic rate, slow down the speed of weight loss, or postpone eating, but the body will receive the signal of hunger and eat more, so it is necessary to eat regularly. However, because the amount of activities during the day is higher than that at night, breakfast and lunch account for the largest part. At night, the amount of activities decreases and the intake of dinner will also decrease.
5, a balanced intake of various nutrients
Vegetables and fruits, carbohydrates, protein, fat and other nutrients must be absorbed, but the proportion of vegetables and fruits is the highest. Many people eat protein to lose weight in order not to eat carbohydrates, but the main function of protein is to repair tissues, and also let lactating mothers provide their babies with enough milk. Therefore, not eating carbohydrates can not only supply breast milk, but also lead to health hazards such as ketosis in the long run.