1, tips for postpartum thin belly
1. Take a walk after dinner: Taking a walk after dinner can not only accelerate the recovery of new mothers, but also be very helpful for slimming. Of course, this also requires a correct walking method: hold your chest high, take big steps, and walk about 60 to 80 meters per minute. Arms should swing freely with the rhythm of the steps, and the walking route should be straight as far as possible, not S-shaped. Walk for 30 to 60 minutes every day, and the intensity of walking depends on the physical condition of the individual. Under normal circumstances, you can walk until you sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect.
2. Abdominal massage after bathing: It is also a good time to lose weight after bathing. At this time, you can do more abdominal massage, but because you just gave birth to a baby, the strength of female massage should be properly mastered, not too hard! The method is to gently massage around the navel by drawing a circle, or gently rub the belly up and down, which are very helpful for postpartum abdomen.
3. Ensure adequate sleep: The quality of sleep has a great influence on the weight loss of women who have caesarean section, because insufficient sleep can easily lead to the accumulation of toxins in the body and will be excluded from breast milk. After the baby eats it, it will not only be bad for his health, but also the accumulated toxins in the body will have an impact on the metabolism of fat and hinder the slimming plan of the new mother.
4. Have a balanced diet: After weaning, new mothers should pay attention to a balanced diet. During breastfeeding, the nutrition that the baby needs to ingest basically comes from breast milk, so the mother's diet should be carefully cooked and nutritious. After weaning, if you still have big fish and big meat, then excess nutrition can only appear on your mother herself, which is likely to produce fat because of excessive accumulation of nutrition. Therefore, after stopping breastfeeding, women should pay attention to a balanced diet and eat more vegetables, fruits and milk.
5. Sit-ups for abdomen: In addition to the above four methods, you can also come to thin belly through sit-ups. The method is: after raising the body from the ground about 10 to 20 cm, tighten the abdominal muscles and stop for a while, and then slowly lower the body back to its original position. When the back touches the ground again, start to repeat the previous action.
Losing weight in the right way after delivery can not only lose weight quickly, but also be healthy. Let's go and see what sports can help you in thin belly after childbirth.
2. Effective exercise in thin belly after childbirth.
1. throwing a solid ball up: throwing a solid ball is a very simple and effective exercise. The specific method is as follows: lying on a stool at a 45-degree angle with the ground, head down, hooking the support bar of the bench with your feet, and holding the ball in your chest with your hands. When the upper body rises, throw the ball up, and then catch it back, repeating12-15 times or so. During exercise, if you feel tired, you can stop taking a rest.
2. Abdominal reduction: Abdominal reduction is also an effective way to lose weight. You can sit on the edge of the stool first, put your hands on both sides, grab the stool, bend your knees, slowly lift your legs to your chest, and at the same time lean forward and slowly fit your legs. Then push your legs straight and lean back, and repeat about 12 times.
3. Squat: New mothers can also use sports equipment to lose weight, such as using barbells. The method is as follows: spread your feet shoulder width apart, then put the barbell flat on your shoulders, and slowly squat down, while paying attention to keeping your back upright. Repeat 10 to 12 times, and rest for 30 seconds each time. In addition, when doing squat exercise, we should pay attention to the breathing frequency and not increase the burden on the waist.
4. Pull-down: The pull-down device is also an excellent tool for postpartum thin belly. First of all, stand in front of a puller, grab a bar wider than your shoulders with both hands and pull it down to the clavicle position. Repeat about 20 times, take a break every two times, and the rest time is 30 seconds.
5. Shoulder clean and jerk: lift the barbell to shoulder height with both hands, then lift it up until the arms are straight, repeat it for about 20 times, and rest for 30 seconds each time.
3, postpartum diet instructions
1, light diet everyone praises: avoid adding all kinds of sauces when eating vegetables and fruits. Although lettuce salad and boiled vegetables are ideal foods for dieters, if you coat them with a thick layer of salad dressing and meat sauce, the weight loss plan will be ruined. Because oil, monosodium glutamate, soy sauce and other seasonings are all high-calorie things.
2. Vegetarian collocation is the most basic principle: the era of blindly listening to the opinions of the predecessors and not eating vegetables has passed, and vegetarian collocation is the most basic and important principle. The combination of meat and vegetables, balanced nutrition, not only to let your body get enough nutrition, but also to avoid overnutrition.
3, drink more boiled water to promote detoxification: eight glasses of water a day helps the body to balance electrolytes and promote metabolism. Drink plenty of water, which is a must to strengthen detoxification. All biochemical reactions of the human body must be dissolved in water, including the discharge of waste. Therefore, after delivery, we must increase water intake.
4, vitamins can help human cells from harm: vegetables and fruits are a good source of many antioxidant nutrients, such as vitamin C, vitamin P and so on. Antioxidant nutrients are components that scavenge free radicals in the body and can reduce the damage to our cells.
5, eat more coarse grains to prevent constipation and colorectal cancer: In addition to rice, you can usually eat coarse grains such as brown rice and cereal as staple foods. Eating white rice can only take in calories and get no nutrition. Therefore, it is necessary to replace refined white rice with coarse grains such as brown rice and whole wheat food. Not only can you eat more nutrients, but dietary fiber can also prevent constipation and colorectal cancer. This is good for people who want to lose weight.
6. Being too hungry and full is not only harmful to the stomach, but also not conducive to losing weight: if the calorie intake is excessively restricted, it will often make people hungry halfway. However, if you choose nutritious food to eat eight points full, it will not only make people feel hungry, but also naturally reduce at least 500 calories every day.
7. Rinsing your mouth after a meal can reduce the chance of getting oral diseases: brushing your teeth immediately after a full meal can reduce the chance of getting oral diseases, and also make your breath refreshing and it is not easy to eat. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth clean at any time.
8. Chewing more and swallowing slowly helps digestion: chewing slowly is good for digestion, and it is also helpful for postpartum recovery. Smart slimming method should try to lengthen the meal time, generally it takes at least 20 minutes for a meal. What's more important is to chew slowly, and take at least10-20 bites per bite before swallowing, so that you can feel full early without increasing the burden on your stomach.
9. Say goodbye to snacks: The calories of snacks are extremely high. If you want to lose weight sincerely, you should control yourself and never let snacks appear within your reach. Otherwise, you will eat a lot of calories unconsciously.
10, it is not good to eat and drink: when you feel hungry, you can selectively eat some fruit to alleviate hunger. Because you will eat more when you are hungry than when you are normal.