How to quickly reduce abdominal fat after delivery
Under normal circumstances, a mother will definitely gain weight after pregnancy, which is usually 10 to 15 kg higher than that before pregnancy. After the baby is born, the weight will be about 5 kg heavier than that before pregnancy, including enlarged breasts, uterus and some increased fat. And a large part of it is piled up on the stomach, so it seems to be the goal of many female friends to lose their stomachs after childbirth. Generally speaking, the most effective way to reduce belly after delivery is to combine diet with exercise. There are mainly the following points:
One is exclusive breastfeeding. Not only for the baby, breast milk is the best, most nutritious and most suitable food for him, but also for the mother, it is the best opportunity to take away the excess fat and excess calories accumulated during pregnancy. Three months after delivery, breast milk will take away a lot of accumulated fat and lose weight at an alarming rate, averaging about 5 kg a month.
The second is to use a professional contraction abdomen belt. In recent years, the use of abdominal belt by women after delivery is also recognized as the most effective physical assistant method, especially the functional abdominal belt in uterus, which contains traditional Chinese medicine components such as motherwort, deer embryo powder, safflower and notoginseng. It not only helps to double the effect of shrinking thin abdomen, but also has a good effect on postpartum enlargement of uterus, birth canal and physiological recovery.
The third is to eat reasonably and avoid overeating, especially during confinement. Eat more light food, such as pig's trotters, ribs, chickens and ducks. As long as the meat and vegetables are matched and the diet is reasonable, the milk will increase and it is not easy to get fat.
Fourth, scientific and reasonable exercise. You should selectively do some exercises that are beneficial to postpartum weight loss, such as abdominal massage and so on. The following is a detailed introduction to several exercise methods for reducing belly after childbirth.
It is also a very effective way to eat more foods that help to reduce your stomach after childbirth, mainly including the following foods:
One is konjac. Konjac contains a lot of dietary fiber and water, and there is also a mineral called glucose mannan dietary fiber. This mineral cannot be broken down by digestive enzymes, nor can it be absorbed as heat.
The second is small water products. Small aquatic products, such as shrimp, jellyfish, octopus, razor clam, sea cucumber, etc., have high protein content, but extremely low fat content, and few of them exceed 1%, which is an ideal diet food.
The third is celery. Celery is mostly water and cellulose, containing vitamin A and vitamin C, which can cool and relieve summer heat, lower blood pressure and blood lipid, and clear fire. Celery has celery and Tang Qin, and Tang Qin has a better weight loss effect.
The fourth is wax gourd. Wax gourd does not contain fat, but it is rich in fiber, iron, calcium, phosphorus, carrots and so on. It can induce diuresis and clear away heat, and contains propanol diacid, which can prevent fat accumulation in the body.
The fifth is bean sprouts. Low in fat and calories, high in water and cellulose. Eating bean sprouts regularly can not only lose weight, but also be very beneficial to health. Add a little vinegar when frying to prevent the loss of vitamin B and strengthen weight loss.
Sixth, mushrooms. Can inhibit the increase of cholesterol, so you can lose weight. Such as Flammulina velutipes, Volvariella volvacea, mushrooms, etc. Are all foods that dieters should eat more.
Seven is radish. Radish can increase intestinal tension and peristalsis, shorten the residence time of food in the intestine, be beneficial to food metabolism and waste discharge, and achieve the effect of losing weight.
Eight is cucumber. Cucumber helps to inhibit carbohydrates in various foods from being converted into fat in the body, and is a good diet food. Diet foods include bean products, carrots, kelp, onions, leeks, garlic and so on. Knowing which foods can lose weight, everyone can choose according to their own preferences.
In fact, there are many misunderstandings about reducing belly after childbirth, or losing weight. If you know what are the misunderstandings, you can help mothers to lose their stomachs and excess fat better and restore their beautiful figure, mainly as follows:
First, you can lose weight by eating more. Eating less and eating more meals can effectively control our food intake per meal and make our metabolism relatively stable, but the premise is that the total calorie intake per day is fixed and we only divide it into five meals from three meals. But if you only remember "multiple meals" and keep eating, in the end, you will eat more than three meals a day in the original room, and the result is self-evident.
Second, being a vegetarian can definitely be thin. Vegetarianism has become a hot topic, and many people agree that vegetarianism can lose weight. Vegetarian, such as vegetables, fruits, grains, etc. It is lower in calories than animal food of the same weight. However, anyone who consumes less calories than his body consumes can gradually lose fat, not just vegetarians. Vegetarian food also contains many high-calorie foods, such as fried spring rolls, assorted vegetables and other vegetarian dishes mainly containing oily polysaccharides.
The third is to lose weight, hungry, hungry, or hungry. What's it like to be hungry? A series of physiological adverse reactions such as insomnia, dizziness and fatigue. If you are hungry, hypoglycemia and gastric perforation are the most likely complications. Once you continue to starve, the speed of metabolism will also decrease, so the number of calories burned in the body will decrease, leading to weight loss failure.
Although postpartum mothers need not pay attention to some taboos, postpartum mothers are generally in lactation, so mothers should pay attention to some matters after childbirth, mainly including:
First, the mother's first premise is that she must consume enough calories, and she can't control her diet because she wants to lose her stomach, especially when breastfeeding her children.
The second is to eat more vegetables. Vegetables contain cellulose, which will absorb water and expand, so it is easy to feel full and avoid excessive intake of excess calories. At the same time, when cooking, while ensuring the daily calories, eat less oil, less spices and less fried food.
Third, three meals should be regularly quantified. If you don't eat breakfast, or only eat two meals a day, your metabolic function will be disordered and your metabolic rate will decrease. And you will eat more when you are hungry, so you must eat three meals instead of midnight snack.
Fourth, you can choose some foods that can make blood sugar rise slowly. Because if blood sugar rises quickly, it will stimulate insulin secretion and convert it into fat in the body. Generally speaking, cakes, biscuits, sweets, sugary drinks and other foods will make blood sugar rise rapidly, while white rice and white bread will increase sugar more slowly than brown rice and germ rice.
Fifth, the intake of nutritional drugs is balanced. 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 think that eating more foods containing carbohydrates can't lose weight. Actually, it's not. Carbohydrate can enable lactating mothers to provide enough milk for their babies. If they are not ingested for a long time, it may lead to ketosis and other harmful health consequences. Therefore, all kinds of nutrients needed by the body should be taken in a balanced way, and it is not possible to lose big because of small.
How to care for postpartum breasts?
Breast is a symbol of mother's beauty and charm. In order to keep the breasts firm and charming, mothers should take good care of them after delivery. So how to care for the breast after delivery? Get 5 tips to easily shape the perfect chest line:
1, the feeding method should be correct.
During lactation, mothers should choose the right feeding method to prevent nipple disease. When feeding, the mother must hold up the breast first, then tease the baby's lower lip with the nipple, and then insert the nipple and areola together after the baby opens his mouth, so that the baby can suck milk slowly. After the baby is full, the mother remembers to gently take the pacifier out of the baby's mouth.
2, eat breast food
Postpartum mothers should pay attention to the balanced intake of nutrition and try not to be picky about food. If you want to make your breasts fuller, you can drink more chicken feet and peanut soup, stewed bird's nest with fresh milk, stewed pig's trotters with peanuts and double glue syrup.
Step 3 keep your breasts clean
After delivery, the breast begins to secrete milk, and there may be scabs around the nipple after the baby sucks milk. At this time, the mother can apply vegetable oil to soften the scab on the breast, and then clean the breast with a wet cloth dipped in alkaline soapy water.
4, breast massage
In order to prevent sagging breasts, mothers can massage their breasts before going to bed. The specific method is to put the index finger, middle finger and ring finger of one hand together on the contralateral breast, and press and massage clockwise from the outer edge to the inner side of the breast with the nipple as the center, each time for 10- 15 minutes.
5, do postpartum chest exercises
Mom wants to have strong and plump breasts after delivery, and it is best to insist on doing chest exercises, such as doing simple chest expansion exercises, sit-ups and push-ups. It helps to exercise the chest muscles and prevent sagging breasts.
Mothers often worry about sagging and deformation of breasts. After giving birth, they try their best to take care of them and make them stand up straight. But some mothers use the wrong method, which leads to breast deformation. It's best not to make four big mistakes when mothers nurse their breasts during pregnancy:
Error 1: squeeze the breast hard.
When the breast is squeezed by external force, the internal soft tissue is easy to bruise, leading to hyperplasia. In addition, the external shape of the breast is often squeezed, which may change, leading to the situation that the breast stays.
Mistake 2: Wearing an inappropriate bra
Too tight a bra will affect the return of breast blood and the secretion of milk. It is best for mothers not to wear inappropriate bras during lactation, so as not to cause unnecessary harm.
Mistake 3: Stimulate breasts with hot water.
There are dense blood vessels around the breast and should not be stimulated by overheated water. Mother should never believe in breast enhancement methods. When taking a bath, wash the breast directly with hot water, which leads to breast soft tissue relaxation.
Mistake 4: Rub your breasts with your hands.
Mother should hold up her breasts when feeding, and it is best not to rub them in the wrong way after feeding, because it will easily lead to sagging breasts.