We often say "keep your mouth shut and open your legs" to lose weight, but this one doesn't apply to postpartum mothers. For Bao Ma just after lactation, if the rectus abdominis and pelvic floor muscles have not fully recovered, it is not suitable for strenuous exercise, otherwise it will aggravate the related sequelae, such as vaginal wall bulging and urine leakage. Therefore, the easiest way for Bao Ma to lose weight is to find a professional postpartum slimming fitness coach to lose weight.
Of course, it is also possible to exercise on your own. However, before strenuous exercise, you must ensure that the rectus abdominis and pelvic floor muscles recover well. If they do not recover well, you can also exercise by yourself. For example, abdominal breathing exercises help to recover the rectus abdominis and Kegel exercises help to recover the pelvic floor muscles.
When it comes to postpartum fat reduction, we also follow the principle of "three-point training and seven-point eating". The suggestions are as follows:
1, sports
① Strength training: It is recommended to do some less tiring strength training first, that is, some lying movements, such as re-examination breathing and flat support. After the abdominal muscles are strong, increase the strength training.
② Aerobic: It is recommended to start with a brisk walk, and then start running, boating and other sports with a large amount of exercise after the abdominal strength is trained.
2. Diet
(1) control the amount of carbohydrate (rice, noodles, etc.), not not to eat, but to eat less. Change to coarse grains and eggs for breakfast, and eat about a fist for Chinese food and breakfast.
(2) to eat eight full, put down the chopsticks. Meat is about the thickness of a palm in a meal, and vegetables are eaten casually.
3 fruits and nuts should be temperate. Generally, you should choose to eat a little after two hours, which is considered as a meal.
4 Quit desserts and drinks. These are definitely the biggest obstacles on the road to losing weight.
Don't eat after eight o'clock in the evening. This habit is especially important. I'm really hungry, so I can eat a cucumber.
In general, postpartum fat reduction should be scientific, and don't go to extremes. As long as the method is proper, you will lose weight quickly.
Obesity is a chronic metabolic disease, which is mainly caused by excessive accumulation of fat. During pregnancy, many pregnant women eat all kinds of nutritious foods for the sake of their babies' health, which leads to excess body fat, serious overweight and body deformation. After delivery, many treasure mothers are also very worried about losing weight, so how should they lose weight after delivery? As an experienced person, share my heart …
Expected date of delivery 1 1.7. After repeating the grade at 40+2, the reaction was not stable at all, so all the methods to induce labor were used. Walking and pinching nipples didn't respond. I kicked very hard in the early morning of 40+3, which was different from usual. I went to the hospital after 6: 00 in the morning and could only go to the obstetrics department in the inpatient department at this time. First, a nurse had an internal examination, saying that it was two centimeters, and that the cervix was open. Then the director said that it was only a little more than one centimeter, and said that I would go to the hospital immediately and that my second child might be born at any time. I felt that my stomach didn't hurt at all, and I didn't feel contractions. Isn't it equal to not opening the second child's one centimeter? Because the next few B-ultrasound examinations showed that the amniotic fluid was less than 5.7, I was admitted to the hospital after discussing with my husband. After living for two days, I didn't feel any reaction at all, and I felt that I was now repeating a grade. It was also these days that I was in a particularly bad mood to live in it. I was depressed that my mother had changed several batches, but I was fine because I was close to home.
1 1.9 It was obvious at 1: 00 a.m. that the fetal movement was particularly severe, and I felt that I should have gone to the hospital because of lack of oxygen. I had a fetal heart monitor, but it was more than 170 180. The doctor said that the condition was not good, so I had an injection to see if it would come down, and it finally dropped to180 an hour later. I didn't dare to go home and live in the hospital. The next day, I kept listening to fetal heart monitoring. The doctor's advice was to immediately plan the baby for fear of hypoxia. Because the first child was born naturally, I really didn't want to plan, and my husband didn't want to be afraid of my suffering. After discussing with my family, I hung oxytocin. At 9: 00 in the morning, I started hanging oxytocin at 12: 00 noon. There was a slight contraction but it was not strong. At 3: 00 or 4: 00 in the afternoon, my husband helped me to hold a Although every contraction hurts, I am still as happy as I see hope. I hope the baby will start quickly. This day, I went through five internal examinations. First, the nurse, two directors and two midwives, and the results of each internal examination were different. One said more than two fingers, and some said more than three fingers. One director said more than four fingers to see if she would be born tonight. When I heard this, I saw hope in my heart, and insisted on climbing the stairs.
I walked a little tired around six o'clock. After dinner, I didn't feel any contractions at all. After nearly ten hours, I didn't respond. The doctor also gave up taking the medicine that I didn't finish. The doctor saw that we were so persistent and ignored me. Several directors kept telling me that I was afraid of the baby's lack of oxygen, and oxytocin was useless. Maybe the head position was not right, and the baby's fetal position couldn't compete ... My husband and I were in a state of anxiety, and finally we chose to plan. I got ready for the preoperative preparation at 11 o'clock, and went into the operating room at 11 o'clock. After I went in, my whole body kept shaking uncontrollably. The nurse kept telling me to relax. The intravenous drip I gave before the operation was swollen and swollen again. The director of the operation couldn't stand it. She gave me the intravenous drip three times. My God was so afraid of the pain, and then I just couldn't relax. I started to bend myself from the spinal anesthesia. I couldn't hold my knee because I kept shaking.
Anesthesia doesn't hurt, that is, I can feel the feeling that the needle sticks into the bone and the medicine goes in. When the lower body begins to numb, the doctor starts. The upper body is completely conscious, and I still feel the tearing of the intestines when I cut it. I feel a little pain. The doctor told me to relax and not shake it soon, and suddenly I heard the baby crying. The doctor said that it was a baby boy, and I felt happy and scared, and everything was worth it. I heard the baby crying all the time while I was sewing the wound. He cried loudly. After 25 minutes, he quit the operating room. He was shivering and pulled back to the ward. He had an intravenous drip and began the painful process of pressing his stomach. He didn't cry after half an hour and pressed it four times. The fifth time he cried miserably. It hurt so much after two hours of anesthesia. I was scared to see that nurse. She also said that you were very good at cooperating for the last time before crying. In this way, I spent the first night. The second night was maternal pain, and it hurt once every five minutes. Every time I hurt, I grabbed the curtain tightly and my husband grabbed my hand for a few minutes, which lasted until the next morning when I was exhausted and my tears dried up. The third night was abdominal pain+uterine contraction pain.
Because I haven't farted, my stomach is hard, and my stomach is particularly uncomfortable with gas. Taking medicine with the doctor didn't work, so I spent another uncomfortable night. The next morning, the director made rounds to see that my stomach was so swollen and painful, and immediately called the doctor of traditional Chinese medicine to come over, and gave me several needles for acupuncture treatment. I had to hold back for half an hour before I could go to the toilet. It was a painful experience, but it worked. On the fourth night, I had milk. I want to give it to my baby, but I'm afraid it will cause uterine contraction pain. The wound hurts. If I don't give it to him, I'm afraid the milk will be returned. If I give it to him, it will cause uterine contraction. It really hurts my waist. I suggest that sisters should give birth naturally. I wish boys and girls …
Let's talk about postpartum recovery experience: I used to be very satisfied with my figure, which can be described as slim and good. But after giving birth, fat accumulated in my waist, abdomen and arms, and my figure was bloated like a child pregnant for 3 months. My good friend joked with me: "Is there still a baby left in your stomach?" At this time, I not only can't put on all my previous clothes, but also feel tired when I walk! I feel very insecure, and then I look at my friends who can wear beautiful clothes. I really envy them!
When I was wandering in the circle before, I paid attention to a treasure mother, as if she had a bundle suit with some special functions. Many treasure mothers said that it worked well after delivery, but I thought it was a fool at that time. Because I paid attention to her number, I quickly found this treasure mother. Without saying anything, I immediately ... avoided advertising suspicion and stopped publishing contact information. The key is whether this bundle suit is an artifact after use. First, the body shape changed immediately, and the loose fat on the stomach disappeared immediately after using the artifact. Second, and most importantly, after one month, it was no exaggeration, and it was embarrassing 15 kg! Now I understand why so many treasure moms in the circle say that they want to use this artifact after childbirth! ! !
Now my mother-in-law also says that people who have lost weight have become beautiful. When I go out with my baby, many people say that I am not as beautiful as the body that just gave birth to a child. I feel super good every day.
How to lose weight after childbirth?
1, fat removal and weight loss
Too much fat in the diet is easy to cause obesity. Removing fat in the body is the key to losing weight. Fat removal and weight loss should be done at two points. First, drink plenty of water. Drinking plenty of water can keep enough water in the body, and then keep metabolism normal and reduce fat accumulation. In addition, during lactation, if the body keeps enough water, it can also increase the water content of milk, avoid the viscosity of milk, and make it easier to discharge milk. Second, eat more fresh fruits and vegetables. The vitamin content in fruits and vegetables is very rich, which can promote intestinal peristalsis well, make it easier to excrete feces, and it is easier to excrete fatty waste in the body, which can achieve the effect of losing weight and reducing fat. Drinking water and eating fruits and vegetables will not cause any harm to the recovery of postpartum body, but it has many benefits and simple methods. It is a good method to reduce fat and lose weight after childbirth. However, these methods need to be adhered to every day, and it should be noted that you should not drink cold water after childbirth.
2. Reduce absorption
Reducing absorption does not mean not eating, but reducing absorption after ensuring the substances needed for postpartum physical recovery and breastfeeding. However, in the six weeks after delivery, Bao Ma's body is relatively weak, so she can't reduce absorption during this period, and she must ensure adequate nutrients. Generally, after 6 weeks, the absorption can be moderately reduced. Because during breastfeeding, Bao Ma's body will also have a lot of energy consumption, so there is no need to reduce a lot of absorption.
3. Exercise properly
After giving birth to a baby, you can't exercise immediately, but after 6 weeks after giving birth, you can walk slowly in the room properly, and the walking action can be repeated many times, so it is also good to lose weight every day. It is not recommended to do a lot of exercise after childbirth, but you can do some yoga exercises step by step after your body recovers. Yoga can slim down, and it also has a certain effect on shaping the postpartum body. Two months after delivery, you can generally increase the intensity of exercise.
Postpartum diet recommendation
(1) Lotus root mixed with vinegar
Materials:
Lotus root, kelp bud, carrot; Salt, soy sauce, white vinegar, fructose
Production method:
1, lotus root peeled off, sliced into thin slices, blanched in hot water, fished up and drained to cool; Peel the carrot and cut it into small pieces.
2. Soak kelp buds in clear water, wash them with salt water, then boil them in hot water, soak them in cold boiling water, take them out and drain them and cut them into small pieces; Add seasoning together with lotus root slices and carrot slices and mix well. Serve.
(2) Silver fillets
Ingredients: snapper 1 strip, vermicelli 1 package, 3 tbsp of five-flavor sauce, water 1 cup.
Seasoning: wine 1 tablespoon, onion 1 strip, and two slices of ginger.
Practice:
1, the fish is washed and sliced obliquely, and the vermicelli is soaked and drained and cooked for later use.
2. Boil the water, add the seasoning, add the fish fillets and cook them, spread them on the vermicelli, and serve with the sauce.
Efficacy of dishes: snapper contains high-quality protein and low in oil, which is suitable for postpartum consumption.
(3) Tofu stew with loofah
Materials:
Luffa, bean curd, soy sauce, salt, chopped green onion, monosodium glutamate and sesame oil.
Production method:
1, wash the tofu, cut it into 2 cm square pieces, blanch it with boiling water, then soak it in cold water and remove the water; Scrape the skin of towel gourd with a knife, wash and cut into pieces.
2. Heat the oil to 60% to 70%, stir-fry the loofah until soft, and then add fresh soup, soy sauce, salt and chopped green onion to burn; After boiling, roll it for two times, put the tofu pieces, and simmer for about 10 minutes; When the tofu bulges and the soup is half left, switch to strong fire, add monosodium glutamate, mix well, pour sesame oil, and serve.
(4) Huangqi Poria Chicken Soup
Materials:
Chicken legs, shredded Amorphophallus, Radix Astragali, Poria, red dates, salt and cooking wine.
Production method:
1, chicken leg cut into pieces, blanched in hot water, picked up and drained; Rinse Radix Astragali, Poria, and Fructus Jujubae with clear water.
2. Add 6 bowls of water to the pot to make soup. After the fire is turned on, turn to low heat and cook for about 25 minutes. Add cooking wine and salt to taste, and add shredded konjac before taking off the pot.
keep on a diet
A reasonable diet and proper exercise will soon make you slim down. Obesity during lactation is mostly caused by unbalanced diet. As long as you are aware of your obesity problem and consciously lose it, it will be quick.
First, the problem of diet
Eating high-calorie food for a long time is easy to cause obesity. A large amount of calories will accumulate in the body and cause obesity if the body can't consume them. Therefore, high-calorie food is easy to cause obesity. Similarly, eating low-calorie food for a long time is difficult to get fat. However, Bao Ma often eats well during lactation, and high-calorie food is a common thing. In order to ensure the baby's nutrition, her mother often stuffs it into her mouth as long as it is good and nutritious, which will cause her stomach to grow slowly and lead to a big belly. At the same time, excessive heat accumulation, reduced exercise and lack of sleep at night will lead to obesity at home and serious overweight.
In fact, as long as the diet is healthy and nutritious, lactating mothers will not be very fat.
In the late lactation period, I ate very lightly every day. I didn't eat rice and flour, but everything else, mainly fruits and vegetables. Soon I lost 25 kg, so I persisted for three months, from the previous 135 kg to the later10 kg, and I didn't eat after 6 o'clock and before 2 noon.
Second, the problem of sports
If Bao Ma insists on exercise under the condition of reasonable diet, she will lose weight. Sufficient exercise will consume calories in the body, promote the metabolism of the body in the new city, and will not cause fat accumulation.
Moreover, exercise can keep our whole body young, keep our organs alive, and it is reasonable to exercise properly during lactation, which is not only beneficial to our health, but also can keep our state great.
I am a second-born mother, and I have rich parenting experience and knowledge. Please pay attention to the message and express different opinions.
It is normal to be fat during lactation, which is called happy obesity. When the baby stops breastfeeding, make a daily diet, exercise and study plan for yourself! Don't fish for three days and dry the net for two days! Exercise recommends yoga and running, and you will lose weight slowly, but as long as you are healthy!
My mother-in-law said that people who nurse their children lose weight quickly, because what they eat becomes milk and is absorbed by the children. Why are you fat?
This beautiful woman, let me answer your question. Children are too young to control their diet, because it will be bad for their growth and development if they are breast-fed. Only insist on controlling your diet after your child is weaned. Slowly back to thin down. My girl is an example. After the child was weaned, she obviously controlled herself to eat less pasta. At night, she usually ate fruit and yogurt from then on 140 kilograms to 100 kilograms, and her height 165 was reduced to her previous pregnant figure.