1, adjust the diet reasonably. Postpartum diet plays a vital role in the smooth progress of thin waist. To ensure that babies and new mothers have adequate nutritional intake, the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.

2. Establish a correct concept. Six months after delivery is the golden period for new mothers to lose weight. But new mothers who have just given birth can't blindly go on a diet to lose weight. Because just after giving birth, the body has not fully recovered to the level before pregnancy, and some new mothers are still shouldering heavy feeding tasks. At this time, it is time to supplement nutrition.

3. Proper aerobic exercise. On the second day after delivery, new mothers can get out of bed and walk first, while new mothers with excessive blood loss, low blood pressure and caesarean section will get out of bed and walk better on the third day.

The principle of postpartum slimming

Breastfeeding is good for slimming: new mothers will accumulate a lot of calories before giving birth, and the secretion of milk can consume the calories stored in the body and help new mothers slim down after giving birth. If you don't breastfeed after childbirth, your body's heat can't be emitted, but it is easy to get fat.

Postpartum exercise should be simple: if the new mother gives birth normally and recovers well after delivery, then two to three days after delivery, she can start doing some simple exercises, such as upper limb exercise and lower limb exercise.

42 days postpartum rehabilitation training: It is suggested that new mothers should pay attention to postpartum rehabilitation training. It is best to wait until 42 days after delivery, and the doctor can confirm that there is no excessive damage to the pelvic floor and no early swelling and dehydration before starting to do some abdominal pressure, or wear slimming clothes and body shaping clothes.

Special reminder: those new mothers who are overweight, or who even need surgical assistance because their children are too big during childbirth, should pay more attention to the timing of postpartum training.

Misunderstanding of postpartum slimming

1, exercise immediately after giving birth.

Doing some weight loss exercise shortly after delivery may slow down the recovery of uterus and cause bleeding, while strenuous exercise will slow down the recovery of surgical section or vulvar incision, and some joints are particularly vulnerable to injury, which will make the situation of cesarean section mothers more dangerous. Mothers who give birth naturally can start postpartum slimming exercise in 4 ~ 6 weeks after delivery, and mothers who have cesarean section need 6 ~ 8 weeks.

2, anemia and weight loss

If you lose too much blood during childbirth, it will cause anemia and slow recovery after childbirth. Losing weight on the basis of not solving anemia is bound to aggravate anemia. Iron-rich foods include spinach, brown sugar, fish, meat and animal liver.

3. Lose weight in case of constipation

A large amount of water discharged after delivery, gastrointestinal disorders, it is easy to lead to constipation, and slimming itself will accelerate the loss of water in the body, thus aggravating constipation. So new mothers should not lose weight in the case of constipation. If the new mother has constipation, she should consciously drink more water and eat more fiber-rich vegetables. In severe cases, she can also drink more yogurt and milk, and then start slimming exercise after constipation improves.

Postpartum diet

It is very important for postpartum women to have scientific and reasonable eating habits. The general principle is to control your appetite, achieve a balanced diet, and avoid high-fat and high-calorie foods. It is necessary to ensure the recovery of the mother, but also to feed the children with enough nutrition intake and avoid overnutrition.

1, eat more vegetables: there are many fibers in vegetables, which not only need more time to chew, but also absorb water and swell after entering the stomach, which is easy to make the stomach feel full.

2. Change the order of eating: Because vegetables swell in water, it is easy to make your stomach feel full. So mothers can eat soup and vegetables first, then rice, noodles and protein.

3. Less oil and less seasoning:

The oil added to dried noodles and noodle soup will make noodles taste better, but the calories are higher; Thick soup is not only thickened, but also high-calorie ingredients such as cream and salt water are added; Foods cooked with high oil, such as Chinese dishes, also contain high calories. Similarly, fried food is also a good food to touch less.

4. Regular quantitative meals:

Skipping breakfast, or eating only two meals a day, will reduce the metabolic rate of the body and delay the effect of losing weight; Or endure not eating a certain meal, but the body will eat more because of the news of famine, so eat three meals 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. Choose foods with slow blood sugar rise:

If the blood sugar rises quickly, it will stimulate insulin secretion and convert blood sugar into fat and store it in body cells. Generally speaking, cakes, biscuits, sweets, sugary drinks and other foods will make blood sugar rise rapidly, while the glycemic index of white rice and white bread is higher than that of brown rice and germ. Vegetables and fruits are naturally among the foods with low glycemic index!

4. Balanced intake of various nutrients:

Vegetables and fruits, carbohydrates, protein, fat and other nutrients must be ingested, but the weight of vegetables and fruits should be the highest. Many people eat protein instead of carbohydrates to lose weight. However, protein's main function is to repair tissues, and also to let lactating mothers provide their babies with enough milk. Therefore, not eating carbohydrates can not only supply the mother's milk, but also lead to health hazards such as ketosis in the long run.

You can't change your original eating habits overnight. You can only change them step by step and set smaller goals. For example, first change one or two eating habits that are not conducive to weight loss, and then get used to a healthy diet. Finally, you can naturally reduce the daily intake of food calories.

Four principles of dieting to lose weight

1, replacing meat with fish: fresh fish, especially white meat fresh fish, has lower fat content than other meats and almost no cholesterol.

2. Replace snacks with fruits: If you want to eat snacks, you can choose some fruits to eat, such as cucumbers and tomatoes.

3. Replace 1/2+1+/2 with1/2: Breakfast, lunch and 65438+2 bowls are the best.

4. Eat more vegetables and eat less: It is difficult for mothers who don't put bowls on their stomachs to lose weight successfully. At this time, they should eat less and eat more.